People who eat several servings of whole grains daily reduce their risk of heart disease by about a third. As an added benefit they also reduce their chance of stroke and digestive system cancers. It's easier than you think to increase your whole grain intake for heart health by changing the way you shop and cook. Aim for three servings of whole grains daily, following these easy steps.
Instructions
Increase Whole Grain Intake for Heart Health
1. Add whole grains to your breakfast. A slice of whole-grain bread, a half-cup of hot cereal, an ounce of cold whole-grain breakfast cereal, one whole-grain muffin, roll or half of a whole grain bagel all provide one serving of whole grains.
2. Eat your lunch sandwich on whole-grain bread for two delicious servings of whole grains. Or grab whole-grain crackers to have with your salad or soup lunch: 5 square whole-grain crackers or 3 whole grain crispbread crackers equals a serving. Many popular restaurants offer barley, wheat berries or other whole grains in lunchtime salads. Aim for a half-cup or so to equal a serving. If you make lunch at home, try adding whole grains like barley to hot soups in the winter, and to salads in the summer.
3. At dinner, switch to brown rice or whole grain pasta for your favorite pasta or stir-fry dishes. These also hold up well in casseroles.
4. Make your snacks pay off by choosing popcorn (3 cups) or whole grain crackers for nibbling.
Tags: whole grains, whole grain, servings whole, servings whole grains, Grain Intake, Grain Intake Heart