Researchers writing in the European Heart Journal reviewed 87 randomized trials involving whole-grain foods and cardiometabolic health.
They found that adding whole grains was linked with improvements in several measures, including body weight, waist size, total cholesterol, LDL cholesterol, triglycerides, fasting blood sugar, and systolic blood pressure.
The strongest overall pattern appeared at roughly 60 to 100 grams of whole grains a day, though the researchers said the evidence varied by outcome and did not establish one perfect amount for everyone.
The findings add to a simple message: foods such as oats, whole-grain bread, and brown rice can be part of a heart-friendly eating pattern.
