New research shows that three servings of whole grain products instead of refined grains can improve heart health and blood sugar. Over time, elevated blood sugar levels damage both small and large blood vessels. And people with type two diabetes have two-to-four times the risk of dying of heart attack then those who don’t. Eating a diet high in fiber and lower in saturated fat will improve blood lipids. It will also help sustain weight loss and make you feel full on fewer calories. Choose whole grain products such as whole wheat pasta, brown rice, barley, whole oatmeal and whole grain cereals (in place of bread, bagels, crackers made of refined white flour, etc.). Look for the word “whole” on product ingredient lists. On average, Americans only get one serving of whole grain a day, when we should be eating at least three. A heart-healthy diet should include five whole grain foods a day. Whole grain oatmeal, toast and other cereals make breakfast an easy, healthy way to start your day.
