If you have high blood pressure, watching your sodium intake and exercising regularly can help manage your condition and improve your heart health. All of these steps are great! A systematic review of studies published in the European Journal of Nutrition in 2023 suggests eating more fruits and vegetables could lower your blood pressure. Still, other food categories can do so.
This article will explore the 5 best whole grains that help control your health.
How Eating Whole Grains Supports Healthy Blood Pressure
Eating whole grains has been associated with many health benefits, including maintaining a healthy blood pressure level. In addition to lowering blood pressure, whole grains contain fiber. In the digestive tract, fiber binds to cholesterol and prevents it from being absorbed into the bloodstream, thus lowering blood pressure. In addition to lowering blood pressure, fiber helps keep blood sugar levels stable.
Whole grains also contain potassium, another nutrient that can lower blood pressure. In addition to lowering blood pressure, potassium allows blood to flow more freely by relaxing blood vessels.
In several studies, whole grains have been shown to lower blood pressure. The journal Hypertension published a study finding that people who ate more whole grains had a 20% lower risk of developing high blood pressure than people who ate less whole grains.
In a study published in Stroke, whole grain eaters were 15% less likely to develop a stroke than those who ate the tiniest whole grain.
The Best Whole Grains to Eat for High Blood Pressure
All whole grains are good options if you’re trying to manage your blood pressure. You should choose the kind you enjoy and will eat. Here is a handy guide if you want to try something new or need clarification on which carbs are whole grains.
Bread made from whole wheat is another nutritious addition to a heart-healthy diet that can help manage blood pressure. Whole-grain flour is a natural source of fiber and minerals because it is made from wheat, which contains all three parts of the grain.
DASH diet emphasizes magnesium, calcium, and potassium, all found in 100% whole-wheat bread. Add whole-grain bread to your diet by making a simple cucumber sandwich. You can serve it with a side salad or soup. You can serve it with a side salad or soup.
Quinoa is a gluten-free seed with a highly nutritious composition that has gained a lot of popularity in recent years. It contains important nutrients like fiber, magnesium, and protein. A cup of quinoa contains 8 grams of protein, more than any other whole grain. In comparison, brown rice contains five grams of protein in the same amount.
In addition to having a low glycemic index, quinoa is an excellent addition to a diet that manages blood pressure. In an animal study published in Nutrients, quinoa protein intake was associated with reduced blood pressure and increased gut microbiota diversity.
In addition to being gluten-free, quinoa is also suitable for those with celiac disease or who follow a gluten-free diet. You can get more quinoa into your diet by making dishes like Chicken and Casserole.
As a natural source of many nutrients that can help maintain healthy blood pressure, this grain contains beta-glucan fiber, which forms a gel-like substance in the gut, reducing cholesterol absorption. This soluble fiber has been shown to reduce cholesterol absorption.
According to a different Nutrients study, oat beta-glucan intake can lower high blood pressure. According to other research published in Nutrients, oat intake is associated with decreased blood pressure and reduced use of antihypertensive medications. There are plenty of good reasons to eat Old-Fashioned Oatmeal for breakfast.
Despite its name, buckwheat is not a type of wheat but a pseudo-grain. Despite this, it is often considered a whole grain since its nutritional profile is similar to that of whole grains. Buckwheat is rich in fiber and minerals, as well as quercetin. According to a study by the American Heart Association, this plant compound lowers blood pressure among hypertensive patients.
Buckwheat also contains rutin, a bioflavonoid that strengthens capillaries and may improve circulation. According to a study published in Frontiers in Nutrition, rutin consumption may also improve type 2 diabetes.
As a whole grain, brown rice contains fiber, vitamins, minerals, and the bran and germ layers found in white rice. In addition to its high fiber content (3 grams per 1-cup serving), this product is DASH diet-approved due to its low sodium content, potassium, calcium, and magnesium. You can combine whole-grain brown rice with other high-blood pressure-lowering ingredients, like fish and vegetables, in simple dishes like Easy Brown Rice Pilaf with Spring Vegetables.
If you have high blood pressure and are taking steps to bring it down to a healthy level, including whole grains in your diet can be an essential step -especially if they form part of a balanced, hypertension-supporting diet, like DASH. Eating a variety of whole grains is best since they all provide essential nutrients that support heart health. While we’re highlighting these five, any of them will do! Countless recipes welcome whole grains, from a hearty Quinoa-Black Bean Salad to Mango Sticky Brown Rice. Enjoy experimenting with whole grains, and take comfort in knowing you’re fueling your body with nutrients that can help you manage your blood pressure.