Eating four to six servings of whole grains a day may deliver meaningful benefits for heart health, according to a review of 87 clinical trials. Researchers found improvements in body weight, waist size, blood pressure, cholesterol, blood sugar, triglycerides, and some markers of inflammation.

The findings come from a systematic review and meta-analysis of studies that included more than 6,500 participants from trials conducted in Asia, Europe, the United States, Canada, Australia and Brazil. The researches found that higher whole grain intake was linked to lower body weight, smaller waist circumference, reduced blood pressure, lower total and LDL ("bad") cholesterol, and lower triglycerides, glucose, and interleukin-6, a marker of inflammation.

Benefits were already apparent among people consuming 30 to 40 grams of whole grains per day (dry weight). However, the strongest effects were generally observed at 60 to 100 grams per day. That amount is equivalent to about four to six servings of whole grains daily. In practical terms, that could include a bowl of oatmeal, a sandwich made with whole grain bread, and a serving of brown rice.

In an accompanying editorial, Dr. Cecilie Kyrø, PhD, of the Danish Cancer Institute and colleagues noted that current US dietary guidelines recommend two to four servings of whole grains a day, and that the new dose-response evidence suggests higher intakes may be needed for optimal cardiometabolic benefits.

To download the study, published in European Heart Journal, click here: https://doi.org/10.1093/eurheartj/ehag519

To read the editorial, click here

https://doi.org/10.1093/eurheartj/ehag724