Whole Grains Linked to Improved Heart Health in New Analysis

Increasing daily intake of whole grains to four to six servings could offer significant benefits for heart health, including lower body weight, cholesterol, blood sugar, and blood pressure, according to a large meta-analysis published in the European Heart Journal.

The analysis, which reviewed data from 87 randomized trials involving over 6,500 participants across Asia, Europe, the United States, Canada, Australia, and Brazil, found that many of the most substantial benefits occurred when individuals consumed approximately 60 to 100 grams of whole grains per day. This amount is roughly equivalent to a bowl of oatmeal, two slices of whole-grain bread, and a serving of brown rice.

Lead author Helda Tutunchi of Tabriz University of Medical Sciences in Iran stated that this is the most extensive meta-analysis to date examining whole-grain intake and cardiovascular risk factors from controlled trials. The study indicated that people who consumed more whole grains exhibited lower body weight, smaller waist circumference, reduced blood pressure, and decreased levels of total cholesterol, LDL (bad) cholesterol, triglycerides, and blood glucose. An inflammatory marker, interleukin-6, was also found to be lower in those with higher whole-grain consumption.

Tutunchi noted that whole grains appear to improve heart health through a combination of modest effects on various factors rather than a single major impact. Foods such as oatmeal, brown rice, and whole-grain bread were highlighted as examples that can contribute to these benefits.

However, researchers cautioned that the majority of the studies included in the analysis were short-term and did not directly measure heart attacks or strokes. Further long-term research is deemed necessary.

Registered dietitian nutritionist Lauren Manaker commented that four to six servings of whole grains daily is more than the two to four servings recommended by current U.S. Dietary Guidelines, a target many Americans do not meet. Manaker advised a gradual approach, suggesting that starting with two servings a day is beneficial.

She recommended simple dietary swaps, such as beginning the day with oatmeal and replacing refined grains with whole-grain options like sorghum or brown rice. Manaker also emphasized the importance of reading food labels to ensure that whole grains are listed as a primary ingredient and that the product contains fiber.

Whole grains comprise the entire grain kernel—bran, germ, and endosperm—unlike refined grains, where parts are removed during processing. While more research is needed, the study authors concluded that increasing whole-grain consumption is a practical, accessible, and cost-effective dietary strategy that can complement other heart-healthy lifestyle choices.

An accompanying editorial by Cecilie Kyro of the Danish Cancer Institute and colleagues advocated for policies that promote the availability, affordability, and cultural acceptance of minimally processed whole-grain foods, while also discouraging the consumption of ultra-processed products.