grains and heart health

oats and heart health

In the form of flakes, bran or flour, oats are a nutritious grain that maintains a number of health benefits, even after refinement. Oats are considered a functional food (i.e. they have positive effects on health above and beyond basic nutrition).

In addition to containing several vitamins and minerals (thiamine, pantothenic acid, folic acid, iron, copper, zinc, potassium, magnesium, etc.), oats provide the same soluble fibre as barley, rye, various legumes, psyllium, etc. In the United States, the following claim is authorized on the packaging of products made from oats: "Diets low in saturated fat and cholesterol that include soluble fibre from oats may reduce the risk of heart disease."

There are two types of dietary fibre: insoluble fibre and soluble fibre. Soluble fibre is water-soluble. During digestion, it absorbs water and expands, thereby slowing down absorption of carbohydrates and helping to regulate blood sugar levels.

Beta-glucan is a type of soluble fibre found in oat bran. When beta-glucan is included in a low-fat diet, it helps lower "bad" cholesterol (LDL) levels.

flax seeds and heart health

In addition to containing lignans, a type of phytoestrogen , flax seeds are recognized as a prime source of Alpha-Linolenic Acid (ALA: AN OMEGA-3 FROM PLANT SOURCES), a polyunsaturated fat. This is a so-called "essential" fat because the body cannot produce it, so it must be provided through diet. Omega-3 helps maintain proper function of the brain, heart, retina, and the hormonal and immune systems.

The new Dietary Reference Intakes have established the recommended amount of ALA at 1.6 g/day for men and 1.1 g/day for women. Including flax seeds in our daily diet to increase our intake of Omega-3 is a healthy decision.

A study showed a substantial drop in cardiovascular death over a 27-month period by following a diet rich in ALA. Patients with heart disease followed a Mediterranean diet that included fruits and vegetables, whole grains, fish and a special Omega-3 enriched margarine. The positive results persisted over the four-year follow-up period. Eating foods enriched with flax seeds (bread, bagels, milk, eggs) is a good way to increase Omega-3 intake from plant sources.

Whole grains (GRAINS THAT CONTAIN ALL 3 PARTS OF THE GRAIN: GERM, ENDOSPERM AND BRAN) are associated with a reduction in the risk of several health conditions (diabetes, obesity, cancer, heart disease, etc.).

whole grains and heart health

They contain several nutrients, including fibre, vitamin E, folate, selenium, phytoestrogen, and antioxidants, ranking them as a top choice for a heart healthy diet.

Eating three servings of whole grains a day has been linked to a reduced risk of heart disease. One serving is equivalent to 1 slice of bread or 1/2 bagel made with 100% whole grains. Diets rich in whole grains may also help lower LDL cholesterol, triglycerides and blood pressure. By reducing the risk of diabetes and obesity, whole grains further reduce the risk of heart disease.