Whole grains:Secret to a healthy Heart

Introduction

Changing lifestyle and living conditions have altered human health globally and heart
disease is increasing at much higher rate .unhealthy food habits among youngsters lead to more serious consequence when compare to old age
people.                                                 

Recent studies have founded that diet rich in Carbohydrates in the form of whole-grains
and low in fats can offer substantial protection from heart disease.

Whole grains are natural source of protein and carbohydrates. Whole grains are mineral rich, low calorie and nutritious.

 Examples
of Whole Grains:

• Whole wheat bulgur
• Whole wheat couscous
• Brown rice
• Corn
• Oats
• Rye
• Barley
• Triticale
• Millets
• Teff
• Buckwheat,quinoa, wild rice and amaranth

Cardiovascular Benefits of some of the Whole grain

ReducesCholesterol levels:  High cholesterol levels block the blood vessels walls that can hinder blood circulation in the body, thus could lead to heart attack.beta-glucan a fibre found in Whole grains like oatmeal's and barley, helps in reducing high cholesterol levels and thus reduces the risk of cardiovascular disease and stroke.

Have Antioxidant property: Whole grains contain antioxidant compounds, which prevent LDL cholesterol against oxidation(free radical damage) and thus reduce the risk  of
cardiovascular disease.

Controls High Blood Pressure (Hypertension): Consumption of whole grains daily in breakfast is more effective in keeping high blood pressure under control than having antihypertensive drugs.

Health benefits in Postmenopausal Women: Intake of whole grain in good serving can reduce the chances of heart attack in menopausal women. Whole grains also keep in check blood cholesterol levels and high blood pressure.

Other Health Benefits

Boost Immune response to Infections: whole grains contain plenty of immune boosting nutrients that enhance human immune system to fight bacterial infections.

Reduces Type II Diabetes possibility:  Daily intake of whole grains and other
fiber-rich foods can help in maintaining blood glucose levels

Anti-cancer: Daily consumption of whole grain fibers can help in reducing the risk of Breast Cancer in menopausal women.

Clinical Trial Outcomes

Though its nοt уеt established the ассυrаtе mechanism fοr the beneficial consequence οf whole grain οn heart diseases, іt саn bе assumed thаt whole grain intake provides much more defence in contrast to additive effect οf the individual components of the same.

For a period of eighteen years, in prospective studies on women reveals that along with fish
poultry, legumes, vegetables and fruits whole grains in regular diet pattern can lower the possibility of coronary heart disease.

Recommendations for daily intake of Whole Grains

 USDA Recommendations: New dietary recommendations by the
United States Department of Agriculture say Americans should eat at least three
servings of whole grain each day and meeting the USDA's recommendation is actually
easy to do.

 ICMR Recommendation: According to Indian Council of Medical Research guidelines, dietary intake    should be 350-400 gm/day of whole grain cereals іѕ recommended for Indians.

 Whole grains- Nature's nutrition

Whole grains are rich in protein. They also provide the body with essential nutrients like vitamin B, calcium, magnesium, iron and zinc. Benefits of whole grain is scientifically proven, most significant of which are preventing constipation and gastro-intestinal disorders, helping in weight management ,lowering blood sugar and cholesterol levels.