Tuesday, May 22, 2007

Whole Grains Get Hearty Support

Ask Glen!

Q. Will eating whole grains help my heart?

A.People Who Eat Whole Grains Are Less Likely to Have Heart Disease, Research Shows

May 11, 2007 -- There's a new report to add to the stack of studies on the heart benefits of whole grains.

People who eat 2.5 daily servings of whole grains are about one-fifth less likely to have heart disease than those who skimp on whole grains, a new research review shows.

But relatively few people have made whole grains a dietary staple, note the reviewers, who included Philip Mellen, MD, of Wake Forest University's internal medicine department.

"We should redouble our efforts to encourage patients to include more of these foods in our diet," Mellen says in a Wake Forest news release.

Mellen's team pooled data from seven studies on whole grains and heart health. Together, the studies included more than 149,000 participants.

Compared with people who ate virtually no whole grains, those with a high daily intake of whole grains (2.5 daily servings) were 21% less likely to have heart disease.

That finding takes other heart disease risk factors into account.

What Are Whole Grains?

Grain kernels consist of three main parts: bran, germ, and endosperm.

Whole grains include all three of those components. But refined flour strips out the bran and germ. That removes fiber and nutrients.

Refined flour does nothing to protect the heart, according to the research review.

Whole grains, on the other hand, lower cholesterol and supply vitamins and antioxidants that may help the heart.

Examples of whole grains include whole wheat, brown rice, oats, millet, corn, buckwheat, barley, amaranth, quinoa (pronounced "keen-wah"), rye, and millet.

Background information cited in the review shows that 42% of U.S. adults ate no whole grains on a typical day in 1999-2000.

"Many consumers are unaware of the health benefits of whole grains," Mellen's team writes. Their review appears online in the journal Nutrition,Metabolism & Cardiovascular Diseases.

Tips for Eating Whole Grains

Whole grains should account for at least half of your daily grain servings, according to U.S. government dietary guidelines.

Looking for ways to eat more whole grains? Here are some ideas from the U.S. Department of Agriculture's MyPyramid.gov web site:

  • Instead of eating white bread or white rice, eat whole-wheat bread or brown rice.
  • Add whole grains such as barley to soups or stews.
  • Snack on popcorn, which is a whole grain. But don't overload it with butter and salt.

Also, be savvy about food labels. "Foods labeled with the words 'multi-grain,' 'stone-ground,' '100% wheat,' 'seven-grain,' or 'bran' are usually not whole-grain products," states the USDA.

Brown bread isn't necessarily whole grain, either. The brown color may come from molasses or other added ingredients.

Check the product's ingredient list for the word "whole" preceding the grain. Ideally, whole grain will be the first or second ingredient in the list, indicating that the product contains more whole grain than any other ingredient.

Any personal health questions or problems mental or physical or before starting any diet or exercise program.Please consult your physician !

Wishing You Great Health!

Glen Edward Mitchell

Any questions? Ask Glen!

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Lawrenceville, Georgia, United States
Is the Founder of Fitness Builders 4 Life,the WorkOut GEM,G350,G180, G90, Eat 4 Life, Clean, Lean & Mean & Ask Glen. The mission of the Fitness Builders is to provide the community with health education and to empower people to change unhealthy lifestyles thereby increasing life expectancy. By educating the community on healthier lifestyle practices it is the intent of Fitness Builders to reduce the ravages of obesity, heart disease, cancer and other lifestyle or self inflicted diseases. Glen is also a AMA Certified Nutrition Specialist and a ACE, ACSM, NASM Certified Personal Trainer has 30+ years in Sports, Exercise Science and Nutritional Food Management, Learning and Mentoring Men and Women on a more Mental & Physical Healthy Life Style consisting of a low fat, low salt, Low carbohydrate, high protein, organic nutrition which also includes moderate exercise and mental awareness. Stay Informed, Live long and be Mentally and Physically Healthy! Any questions? Ask Glen!

Any Questions? Ask Glen!