If you have high blood pressure, you know it’s important to watch your sodium intake, get regularphysical activityand eat plenty of fruits and veggies to help manage your condition and improve your heart health. All great steps to take! But here’s what might surprise you: While it’s true that bumping up your produce intake may reduce your blood pressure, that’s not theonlycategory of food that can lower your numbers, according to a 2023 systematic review of studies published in theEuropean Journal of Nutrition.
EatingWell
How Eating Whole Grains Supports Healthy Blood Pressure
Unlike refined grains (think: white bread, white rice and sugary breakfast cereals),whole grains contain all three componentsnaturally found in grains—the endosperm, germ and bran. The refined kind, on the other hand, have the bran and germ stripped out, leaving only the endosperm.
The fiber found in whole grains may help support healthy weight management, according to research published in theJournal of Nutrition. And that can impact blood pressure, since having overweight or obesity can put extra strain on your heart, increasing your risk of developing the condition, per theAmerican Heart Association.
So, among the sea of whole grains out there,which should you pick for better blood pressure and heart health?Keep reading for some inspo.
The Best Whole Grains to Eat for High Blood Pressure
All whole grains are good options when you’re managing your blood pressure. And ultimately, the best choice is the kind you enjoy and will actually eat, right? But if you are looking to try something new, or aren’t sure which carbs are even considered a whole grain, here is a handy guide to some of our favorite whole grains.
Quinoa
Quinoa is a gluten-free seed that has gained a lot of popularity thanks to its stellar nutritional composition. It is a source of important nutrients like fiber, magnesium and protein. In fact, quinoa has more protein than other whole grains, with a whopping8 grams per cup!For reference, the same amount of brown rice contains5 grams of protein. Quinoa also has a low glycemic index, making it a great addition to a blood pressure management diet. One animal study published inNutrientsfound that quinoa protein intake was associated with a reduction in blood pressure and positively impacted the diversity of the gut microbiota.
Another distinctive feature of quinoa is that it’s gluten-free, making it a suitable choice for individuals with celiac disease or those following a gluten-free diet.
Making dishes like aChicken & Quinoa Casserolecan help you enjoy more quinoa in your diet.
Oats
All good reasons to whip up a hearty bowl ofOld-Fashioned Oatmealfor your morning meal.
Brown Rice
Unlike white rice, the brown type contains the bran and germ layers, making it a true whole grain that’s rich in fiber, vitamins and minerals. The impressive fiber content (3 grams per 1-cup serving) can promote satiety and aid weight management, while its low sodium content, along with its potassium, calcium and magnesium, make it DASH diet-approved.
Simple dishes likeEasy Brown Rice Pilaf with Spring Vegetablesor aSalmon Rice Bowlcombine whole-grain brown rice with other ingredients that help support healthy blood pressure, like veggies and fish.
100% Whole-Wheat Bread
Whole-wheat bread is another nutritious addition to a heart-healthy diet that can help manage blood pressure. It’s made from whole-grain flour—meaning it’s ground from wheat that has all three parts of the grain—resulting in a natural source of fiber and minerals.
Like other whole grains, 100% whole-wheat bread is a source of magnesium, calcium and potassium—three minerals emphasized on the DASH diet.
A simpleCucumber Sandwichcan help you include more whole-grain bread in your diet. Enjoy it with a side salad or a cup of soup.
Buckwheat
Plus, buckwheat is a good source of rutin, a bioflavonoid that strengthens capillaries and may improve circulation. One study published inFrontiers in Nutritionshowed that rutin consumption may improve type 2 diabetes, as well.
Try starting your day with ourBuckwheat Pancakes.
Bottom Line
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 important step—especially if you include them as part of an overall balanced, hypertension-supporting diet, like DASH. Since all whole grains will provide important nutrients that support heart health, your best bet is to enjoy a variety. While we’re spotlighting these five, you can’t go wrong with any of them! From a heartyQuinoa-Black Bean Saladto aMango Sticky Brown Rice, the recipes that welcome whole grains are endless. Have fun experimenting and take heart knowing that when you eat whole grains, you’re fueling your body with a host of nutrients that can support your blood pressure goals.
Originally appeared: EatingWell.com, September 2023
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