The consumption of three portions of whole grains a day appears as powerful as high blood pressure medications in alleviating hypertension.
Whole Grains May Work As Well As Drugs,
An analysis of a bunch of randomized drug trials suggests that taking a blood pressure lowering medication for high blood pressure may reduce the risk of getting a heart attack by 15% and the risk of getting a stroke by about 25%. What a coincidence, a recent study found that we may achieve similar benefits eating just 3 portions of whole grains a day. “The observed decrease in systolic blood pressure could decrease the incidence of coronary artery disease and stroke by 15% and 25%, respectively. While whole grains are good, refined grains may not just be neutral. Out of Harvard: White rice, brown rice, and risk of type 2 diabetes: In these 3 prospective cohort studies of US men and women, we found that regular consumption of white rice was associated with higher risk of T2D, whereas brown rice intake was associated with lower risk. An interesting wrinkle is that they found other whole grains may be even better than brown rice. Eating white rice was associated with a 17% greater risk of diabetes; replace with brown and instead apparently get a 16% drop in risk, and replace white rice with other whole grains, such as oats and barley? A 36% lower diabetes risk. Just a single serving a day of oats or barley may lower our cholesterol. Whole grains are more than just refined grains with a fiber coat. With white flour you get this, . But all the rest is stripped away…. which includes most of the compounds responsible for whole grain contributions to the health of our bowels, weight, blood sugar, cancer prevention, bones brain and heart. The powerful effects of whole grains aren’t lost on food industry marketing teams who now offer a whole grain guarantee, on foods like this…
To see any graphs, charts, graphics, images, and quotes to which Dr. Greger may be referring, watch the above video. This is just an approximation of the audio contributed by Ashley Rhinehart, RN.
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In my live 2012 presentation Uprooting the Leading Causes of Death I address the role diet may play in preventing, treating, and even reversing our top 15 killers, including high blood pressure. More on refined versus whole grains can be found in Great Grain Robbery and Is White Bread Good For You?. Whole grains may in fact extend our lifespan (What Women Should Eat to Live Longer). What about the phytates in whole grains? See New Mineral Absorption Enhancers Found. And how can we make our oatmeal even healthier? See Antioxidants in a Pinch.
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