13 Best Whole Grains for People with Heart Disease
Heart disease is one of the leading causes of death worldwide, and maintaining a healthy diet is a crucial part of managing and reducing the risk of cardiovascular issues. A heart-healthy diet emphasizes foods that are rich in fiber, antioxidants, healthy fats, and whole grains. Whole grains, in particular, provide important nutrients like fiber, vitamins, minerals, and phytochemicals that help regulate blood pressure, lower cholesterol levels, and reduce inflammation—all key factors in promoting heart health.
Unlike refined grains, which are stripped of their bran and germ during processing, whole grains contain all parts of the grain kernel, making them richer in nutrients and dietary fiber. In this article, we’ll explore the 13 best whole grains for people with heart disease and how incorporating these grains into a daily diet can improve cardiovascular health and reduce the risk of complications.
1. Oats
Oats are one of the most popular and well-researched whole grains when it comes to heart health. They are incredibly rich in beta-glucan, a soluble fiber that has been shown to lower LDL (bad) cholesterol and reduce the risk of heart disease. Beta-glucan works by forming a gel-like substance in the digestive tract, which helps trap cholesterol and remove it from the body.
Studies suggest that eating just one and a half cups of oats per day can lower cholesterol by 5-10%. Oats are also a great source of antioxidants, particularly avenanthramides, which have anti-inflammatory properties and help improve blood vessel function. Whether you enjoy them as oatmeal, in baked goods, or as part of a granola mix, oats are a versatile and heart-healthy grain that should be a staple in any diet aimed at improving cardiovascular health.
2. Barley
Barley is another whole grain that is particularly high in beta-glucans, making it an excellent choice for lowering cholesterol and improving heart health. Studies have shown that consuming barley can reduce total cholesterol and LDL cholesterol levels, helping to lower the risk of coronary heart disease.
Barley is also a good source of magnesium, a mineral that helps regulate blood pressure and supports overall heart function. Additionally, the fiber in barley supports digestive health and helps maintain healthy blood sugar levels, which is especially important for people with diabetes or metabolic syndrome, both of which can increase the risk of heart disease.
Barley can be used in soups, stews, and grain bowls, providing a chewy texture and a nutty flavor that complements a variety of dishes. Including barley in your diet can help support heart health while offering plenty of dietary fiber and essential nutrients.
3. Quinoa
Quinoa is often referred to as a “superfood” because of its high nutrient content. This ancient grain is rich in fiber, protein, and heart-healthy fats, making it an excellent choice for people with heart disease. Quinoa contains all nine essential amino acids, which is rare for plant-based foods, and it’s also high in antioxidants like quercetin and kaempferol, which have anti-inflammatory and heart-protective properties.
The fiber in quinoa helps lower cholesterol levels and supports digestive health, while its magnesium content helps relax blood vessels and regulate blood pressure. Quinoa is also naturally gluten-free, making it a great option for those with celiac disease or gluten sensitivity. Whether used as a base for salads, added to soups, or eaten as a side dish, quinoa is a versatile and nutritious grain that supports heart health.
4. Brown Rice
Brown rice is a whole grain that retains its bran and germ, making it a more nutritious alternative to white rice. It is rich in fiber, B-vitamins, and minerals like magnesium and selenium, all of which contribute to heart health. Brown rice has been shown to lower cholesterol levels and improve overall heart function by promoting healthy blood pressure and reducing inflammation.
The fiber in brown rice helps regulate blood sugar levels, which is particularly important for people with diabetes or insulin resistance, as these conditions can increase the risk of heart disease. Additionally, brown rice contains lignans, plant compounds that have been linked to a reduced risk of heart disease. Incorporating brown rice into your diet as a side dish or in grain bowls can provide a steady source of energy while supporting cardiovascular health.
5. Buckwheat
Despite its name, buckwheat is not a type of wheat and is naturally gluten-free. It is rich in fiber, protein, and antioxidants, making it an excellent grain for supporting heart health. Buckwheat contains rutin, a flavonoid with strong anti-inflammatory and antioxidant properties that help strengthen blood vessels and reduce blood pressure.
The fiber in buckwheat helps lower cholesterol and supports digestive health, while its magnesium content helps improve blood flow and prevent blood clots, both of which are important for reducing the risk of heart attacks and strokes. Buckwheat can be used to make porridge, pancakes, or added to salads, providing a hearty and nutritious way to support heart health.
6. Millet
Millet is a whole grain that is commonly consumed in many parts of the world, particularly in Africa and Asia. It is rich in magnesium, which helps relax blood vessels and reduce blood pressure, and it contains antioxidants that help protect the heart from oxidative stress. Millet is also high in fiber, which helps lower cholesterol and support overall heart health.
In addition to its heart benefits, millet is gluten-free and easy to digest, making it a good option for people with food sensitivities or digestive issues. Millet can be used as a base for grain bowls, added to soups, or eaten as a side dish, providing a mild flavor and a slightly crunchy texture that complements a variety of meals.
7. Bulgur Wheat
Bulgur wheat is a whole grain that is commonly used in Middle Eastern and Mediterranean cuisine. It is made from cracked wheat and is rich in fiber, vitamins, and minerals that support heart health. The high fiber content in bulgur wheat helps lower cholesterol levels and regulate blood sugar, reducing the risk of heart disease and diabetes.
Bulgur wheat is also a good source of magnesium, iron, and B-vitamins, which help support energy production and overall cardiovascular function. Bulgur wheat is quick to cook and can be used in salads like tabbouleh, as a side dish, or in soups. Its versatility and heart-healthy properties make it a great addition to any diet aimed at improving cardiovascular health.
8. Amaranth
Amaranth is an ancient grain that is naturally gluten-free and packed with nutrients that support heart health. It is high in fiber, which helps lower cholesterol levels and promote healthy digestion. Amaranth also contains phytosterols, plant compounds that help reduce the absorption of cholesterol in the intestines, further supporting heart health.
In addition to its heart-healthy fiber content, amaranth is rich in protein, magnesium, and antioxidants, all of which contribute to cardiovascular function. Its high magnesium content helps regulate blood pressure and improve blood flow, reducing the risk of heart attacks and strokes. Amaranth can be used in porridge, salads, or baked goods, providing a nutritious and heart-healthy alternative to refined grains.
9. Teff
Teff is a tiny whole grain that is native to Ethiopia and is known for its high nutrient content. It is rich in fiber, protein, and calcium, all of which support heart health. The fiber in teff helps lower cholesterol levels and support healthy digestion, while its protein content helps maintain muscle mass and energy levels.
Teff is also rich in iron, which is important for maintaining healthy blood circulation and preventing anemia. Its high levels of antioxidants help reduce inflammation and protect the heart from oxidative stress. Teff can be used in porridge, pancakes, or added to soups and stews, providing a heart-healthy and nutritious option for those looking to support cardiovascular function.
10. Sorghum
Sorghum is a whole grain that is commonly used in gluten-free cooking and is packed with nutrients that support heart health. Sorghum is rich in fiber, antioxidants, and phytochemicals that help reduce inflammation, lower cholesterol levels, and improve overall heart function. Studies suggest that regular consumption of sorghum can help reduce the risk of heart disease and improve cholesterol profiles.
Sorghum is also a good source of magnesium, which helps regulate blood pressure and supports cardiovascular health. Additionally, sorghum contains polyphenols, plant compounds that have been shown to reduce the risk of chronic diseases, including heart disease. Sorghum can be used in a variety of dishes, including soups, grain bowls, and baked goods, providing a nutritious and heart-healthy alternative to refined grains.
11. Rye
Rye is a whole grain that is rich in fiber and antioxidants, making it a great choice for supporting heart health. The fiber in rye helps lower cholesterol levels and regulate blood sugar, reducing the risk of heart disease and diabetes. Rye is also high in lignans, plant compounds that have been linked to a reduced risk of heart disease.
Rye is particularly effective at improving insulin sensitivity, which is important for maintaining healthy blood sugar levels and reducing the risk of metabolic syndrome, a condition that increases the risk of heart disease. Rye can be used in bread, crackers, or added to soups and salads, providing a hearty and nutritious way to support cardiovascular health.
12. Spelt
Spelt is an ancient grain that is related to wheat and is rich in fiber, protein, and B-vitamins, all of which support heart health. The high fiber content in spelt helps lower cholesterol levels and improve digestive health, while its protein content helps maintain muscle mass and energy levels.
Spelt is also rich in magnesium, which helps regulate blood pressure and reduce the risk of heart disease. Additionally, spelt contains antioxidants that help reduce inflammation and protect the heart from oxidative stress. Spelt can be used in bread, pasta, or as a base for grain bowls, providing a nutritious and heart-healthy alternative to refined grains.
13. Freekeh
Freekeh is an ancient grain that is made from green wheat that is harvested while still young. It is rich in fiber, protein, and antioxidants, making it an excellent choice for supporting heart health. The high fiber content in freekeh helps lower cholesterol levels and regulate blood sugar, reducing the risk of heart disease and diabetes.
Freekeh is also a good source of magnesium, which helps improve blood flow and regulate blood pressure. Additionally, freekeh contains lutein, an antioxidant that has been shown to improve heart health and protect against age-related diseases. Freekeh can be used in salads, soups, or as a side dish, providing a hearty and nutritious way to support cardiovascular health.
Conclusion
Incorporating whole grains into your diet is one of the most effective ways to support heart health and reduce the risk of cardiovascular disease. The 13 whole grains listed above—ranging from oats and barley to quinoa and millet—are packed with fiber, antioxidants, vitamins, and minerals that promote heart health by lowering cholesterol levels, regulating blood pressure, and reducing inflammation.
Whole grains are not only beneficial for the heart, but they also provide sustained energy, support digestive health, and reduce the risk of other chronic diseases, such as diabetes and obesity. By making whole grains a regular part of your diet, you can enjoy the numerous health benefits they offer while reducing your risk of heart disease and improving overall well-being. Whether you use them in soups, salads, baked goods, or as side dishes, these whole grains provide a delicious and nutritious way to protect your heart and promote long-term health.
