The Top 5 Whole Grains a Dietitian Suggests for People with High Blood Pressure
- Because they contain fiber, antioxidants, and essential minerals, whole grains help maintain healthy blood pressure.
- Brown rice, quinoa, and oats provide heart-healthy nutrients like potassium and magnesium.
- Eating a lot of whole grains can help you control your weight and lessen the need for prescription drugs.
You already know that eating a lot of fruits and vegetables, exercising frequently, and limiting sodium intake are all crucial for managing high blood pressure and enhancing heart health. All excellent actions! What may surprise you, though, is this: Although increasing your consumption of produce may lower your blood pressure, there are other food types that can also have this effect.
How Consuming Whole Grains Helps Maintain Normal Blood Pressure
The endosperm, germ, and bran—the three naturally occurring components of grains—are all present in whole grains, in contrast to refined grains (think white bread, white rice, and sugary breakfast cereals). In contrast, the refined variety only contains the endosperm after the bran and germ are removed.
Why is that important? because antioxidants, fiber, and particular micronutrients—all essential elements of a diet that promotes heart health—are present in the germ and bran. Experts in nutrition and health advise all Americans to consume at least half of their grains as whole grains. 1 Additionally, whole grains have been identified as a crucial food group that can help reduce high blood pressure.2
Whole grains contain fiber, which may promote healthy weight management. Additionally, being overweight or obese can put additional strain on your heart, raising your risk of developing the condition, which can affect blood pressure. 3
The Dietary Approaches to Stop Hypertension (DASH) diet, a well-researched and reputable plan that is generally advised for people who need to lower their blood pressure, emphasizes whole grains as a source of micronutrients. One such micronutrient that has been connected to normal blood pressure is magnesium, which can influence heart muscle contraction and aid in blood vessel relaxation, both of which lower blood pressure. 4 Another mineral present in whole grains is potassium, which also supports normal blood pressure. 5
Lastly, by assisting in the fight against oxidative stress—an imbalance between the body's antioxidants and free radicals that can cause cell damage—the antioxidant boost that whole grains offer can support healthy blood pressure. Studies indicate that antioxidants, such as those found in whole grains, may lessen harmful oxidative stress. 6
Which of the many whole grains available should you choose for improved heart and blood pressure health? For some inspiration, continue reading. All whole grains are beneficial for blood pressure management. And in the end, the type that you like and will eat is the best option, isn't it? Here is a helpful list of some of our favorite whole grains, though, in case you want to try something different or are unsure which carbohydrates are truly whole grains.
Jen Causey took the recipe photo. The design of EatingWell.
First, quinoa
Quinoa is a gluten-free seed that has become very popular because of its excellent nutritional value. It contains essential nutrients like protein, fiber, and magnesium. Actually, with an astounding 8 grams of protein per cup, quinoa has more protein than other whole grains. 7 For comparison, 5 grams of protein are present in the same quantity of brown rice. 8 Quinoa is a fantastic addition to a diet that aims to control blood pressure because it also has a low glycemic index. Consuming quinoa protein was linked to lower blood pressure and improved gut microbiota diversity, according to research on lab animals. 9
Quinoa's gluten-free status is another unique quality that makes it a good option for people with celiac disease or those on a gluten-free diet. You can eat more quinoa by preparing meals like a chicken & quinoa casserole.
2. Oatmeal
Beta-glucan fiber, a special kind of soluble fiber that functions by creating a gel-like substance in the gut and has been demonstrated to lessen the absorption of cholesterol into the bloodstream, is one of the many nutrients found naturally in this grain that may support healthy blood pressure. 10. Additionally, research indicates a significant correlation between eating oats and lowering blood pressure and the need for antihypertensive drugs.10. All excellent justifications for preparing a substantial bowl of old-fashioned oatmeal for breakfast.
3. Rice that has been brown
Brown rice is a true whole grain that is high in fiber, vitamins, and minerals because it retains the bran and germ layers, unlike white rice. It is DASH diet-approved due to its low sodium content, potassium, calcium, and magnesium, and its impressive fiber content (3 grams per 1-cup serving) can help with weight management and satiety.
Simple recipes like a Salmon Rice Bowl or an Easy Brown Rice Pilaf with Spring Vegetables combine whole-grain brown rice with fish and vegetables, which support healthy blood pressure.
4. Bread Made Whole-Wheat
Another wholesome component of a heart-healthy diet that can help control blood pressure is whole-wheat bread. It is a natural source of fiber and minerals because it is made from whole-grain flour, which is made from wheat that contains all three parts of the grain.
Like other whole grains, 100% whole-wheat bread contains the three minerals that are emphasized on the DASH diet: magnesium, calcium, and potassium. You can increase your intake of whole-grain bread by making a straightforward cucumber sandwich. Savor it with a cup of soup or a side salad.
5. The Buckwheat
Contrary to its name, buckwheat is a pseudo-grain rather than a variety of wheat. However, because it shares a similar nutritional profile, it is frequently classified as a whole grain. In addition to being rich in minerals and fiber, buckwheat also contains quercetin. In hypertensive patients, this plant compound has been associated with a decrease in systolic blood pressure...11.
Additionally, rutin, a bioflavonoid that fortifies capillaries and may enhance circulation, is abundant in buckwheat. Consuming rutin may also help people with type 2 diabetes. Twelve Try our buckwheat pancakes for breakfast.
Whole Grain Recipes That Are Highly Recommended
Our Professional Opinion
Incorporating whole grains into your diet can be a significant step in lowering high blood pressure to a healthy level, particularly if you're following a DASH-style diet that supports hypertension and is generally balanced. Enjoying a variety of whole grains is your best option because they will all offer vital nutrients that promote heart health. You can't go wrong with any of them, but we're focusing on these five! Recipes that incorporate whole grains abound, ranging from a substantial Quinoa-Black Bean Salad to a Mango Sticky Brown Rice. Enjoy your experimentation and know that eating whole grains provides your body with a variety of nutrients that can help you achieve your blood pressure objectives.