Decrease Heart Failure Risk with Whole Grain Breakfasts

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It is no secret that nutritionists continue to herald the health value of whole grains. These contain essential nutrients known to lower the risk factors of type II diabetes, improve the body's immune reactions, and protect against hormonal cancers. Of all these benefits, however, perhaps the most notable is supported cardiovascular health. Studies show that a diet rich in whole grains can prevent cardiovascular disease and keep the heart running strong.

Evidence for Whole Grains and Reduced Heart Failure Risk

Harvard researchers conducted a 19-year study to determine the effects of cereal consumption on heart failure risk. This study was performed because of the strong correlation between whole grain products and reduced risk of both heart attack and high blood pressure. The study revealed that men who consumed a daily morning bowl of whole grain cereal had a 29 percent lower chance of heart failure than those who ate refined cereal. Today, new studies provide even more telling evidence. According to statistics, heart failure is the leading cause of hospitalization in the United States. Drug treatments like beta-blockers, however, have only partial success rates. To illustrate, a 2007 follow-up study of discharged heart failure patients revealed that 37.3 percent died during the first year. This means that proper diets are essential to good health.

What Are Whole Grains?

Within the food pyramid, grains are divided into two sub-categories: whole and refined. The former are cereal grains that contain germ, bran and endosperm. Conversely, refined grains are processed to enhance their taste and texture. That same process also removes many of their nutrients. Enriched food products like breads have some nutrients restored to them, but not as many as those made from natural whole grains. The USDA recommends that each American consumes at least three servings of whole grains every day. Many food products, such as whole wheat bread and brown rice, contain whole grains. However, oats and buckwheat also solve whole grain dietary needs. The optimal time to incorporate these is with breakfast. Oats provide valuable strength and energy that can sustain a body throughout the day. Similarly, buckwheat offers nutrients like manganese and fiber for all-day vigor.

Cardiovascular Benefits of Oats and Buckwheat

While whole grains offer a multitude of health benefits, oats in particular are known to safeguard the heart from potential harm. A morning bowl of oatmeal, oat bran or plain oats can help decrease heart failure risk in the following ways:

• Supply of proven nutrients to the body, such as beta glucan and plant lignant, that deter heart disease
• Prevention of free radical damage to cholesterol
• Stabilized blood sugar levels and the improved delivery of healthy nutrients to vital organs

The health benefits of buckwheat are similar to oats. For a power-packed breakfast, buckwheat can be combined with whole wheat flour to create pancakes, muffins and breads. A cup of cooked buckwheat is also a good alternative to traditional oatmeal. In terms of cardiovascular health, buckwheat offers these benefits:

• Lower cholesterol
• Maintenance of blood flow, prevention of platelets from excessive clotting, and protection against free radical oxidation
• Relaxed blood vessels, improved blood flow and lower blood pressure

Whole Grains and Heart Health

The whole grain arsenal is one that provides smart alternatives to everyday processed foods. As whole grains are important dietary sources of many nutrients, persons who incorporate these foods generally reduce their risk of heart failure. Additional advantages that specifically target the heart are listed below:

• Whole grains contain phytoestrogens, which are plant compounds that may positively impact blood vessel elasticity and blood cholesterol levels.
• Consumption of whole grains is linked to insulin sensitivity, thereby lowering the body's insulin levels and reducing risk of atherosclerotic cardiovascular disease.
• Whole grains are high in fiber, which is associated with an overall 29 percent lower risk of developing cardiovascular disease.

Sources:

http://www.whfoods.org

http://my.clevelandclinic.org/heart/prevention/askdietician/ask11_01.aspx