Some Carbs May Help Lower Blood Pressure
Most people are not eating enough of the carbohydrates highlighted.
Whole grains may support several measures connected with heart health, including blood pressure. Researchers reviewed 87 clinical trials examining diets with whole grains and cardiovascular risk factors. Greater intake was associated with lower blood pressure, body weight and LDL cholesterol, as well as a smaller waist and reduced interleukin-6, an inflammation marker.
Benefits began appearing at daily amounts of 30 to 40 grams, or 1 to 1.5 ounces. The strongest results were linked to 60 to 100 grams each day—about 2.1 to 3.5 ounces, equal to four to six servings. The findings are especially relevant because most people do not consume enough of these carbohydrates.
Unlike refined options such as white rice and pasta, whole grains retain the bran, germ and endosperm. Dietitians Keri Gans, RD, and Jessica Cording, RD, pointed to their higher fiber content as a likely reason for the results. Soluble fiber can help reduce LDL cholesterol, while fiber overall supports blood sugar control, fullness and the gut microbiome—factors that can affect cardiovascular risk. Whole-grain foods mentioned include oatmeal, cereal, bread, brown rice, farro, barley and quinoa.
- The analysis covered 87 clinical trials.
- Benefits appeared at 30 to 40 grams daily.
- The greatest effects were linked to four to six servings per day.
- Whole grains retain the bran, germ and endosperm.
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