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Go With the Grain Whole grains linked to better heart health - here's how to sneak more into your daily diet 
Worried about a heart attack? It's not something to take with a grain of salt, however, new research shows such a concern might be pacified by a side of whole grains. Researchers at the University of Minnesota, the University of Texas Health Sciences Center and the University of North Carolina have published a study that indicates there is a seven percent lower risk of heart failure per one serving increase in whole grains. Published in the November issue of the Journal of the American Dietetic Association, the results of the 13-year study of 14,000-plus participants also revealed a higher risk of heart failure in high fat dairy and egg eaters. An October 2007 study at Harvard University concluded that those eating two to six servings of whole grain cereal a week reduced their risk of heart failure by 22 percent. "Whole grains are generally higher in fiber than their refined counterparts and fiber can help reduce cholesterol levels," says Suzanne Farrell, Denver, a registered dietitian and spokesperson for the American Dietetic Association (ADA). According to the Whole Grains Council, Boston, whole grains include wheat, corn, rice, oats, barley, sorghum, rye and even popcorn. The U.S. Dietary Guidelines recommend all adults eat at least 3 to 5 servings of whole grains and that children eat 2 to three servings per day. Half of all servings from the grain group - including bread, rice and pasta - should be whole grains. However, according to the Whole Grains Council, more than 40 percent of Americans never eat whole grains at all. "The first step is to help people understand what whole grains are, and the second step is to provide tasty ways to help them get these in the diet," says Amy Jamieson-Petoni, a registered dietitian and Cleveland-based spokesperson for the ADA. "Small changes work best." For example, Jamieson-Petoni says, "If you normally have white rice or pasta at dinner, try a small amount of whole grain pasta or instant brown rice instead. Adding herbs and seasonings also helps make the change. Fresh basil and oregano on whole grain pasta is one of my favorites." For an exotic alternative, Jamieson-Petoni suggests her favorite Mexican dish: "whole grain rice with black beans, fresh salsa, lettuce, tomatoes, cilantro and a small amount of guacamole, which has the monounsaturated fat, which is beneficial for the heart." To steer kids towards whole grains, consider mixing whole grain cereal with higher sugar cereal at breakfast. At lunch, try making a sandwich with one or more slices of whole wheat bread. Farrell suggests trying whole wheat pita bread or wrapping sandwiches in whole wheat torillas. If someone is tired of the same old whole wheat cereal for breakfast, Farrell suggests whole wheat toast or whole wheat English muffins - or a peanut butter and banana wrap in a whole wheat tortilla. When in search of a snack, consider low fat popcorn or yogurt with sprinkles of wheat germ, Farrell says. More whole grain suggestions are available at the American Dietetic Association (www.eatright.org) and the Whole Grains Council (www.wholegrainscouncil.org), which also features recipes. "Once people try whole grain products, they usually like them.," Jamieson-Petoni says. |
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