In our battle against high blood pressure, whole grains are proving to be powerful weapons.

A recent 10-year study of more than 28,000 U.S. women found that those who ate four or more servings of whole grains a day reduced their risk for high blood pressure by 23 percent. What’s more, every additional daily serving lowered the odds another 4 percent. Experts don’t understand exactly why whole grains lower blood pressure, but they believe fiber and other nutrients play a key role.

Whole grains include:

• oatmeal;
• brown rice;
• popcorn;
• whole wheat bread or crackers;
• wild rice;
• barley;
• whole-grain pasta. 

How Much is Enough?
The U.S. Department of Agriculture recommends that adults eat between 5 and 8 ounces of grains a day, depending on age, gender and activity level. And at least half of these servings should be made up of whole grains. An ounce of whole grains equals one packet of instant oatmeal, one slice of whole wheat bread or a ½ cup of cooked brown rice.

Tips for Incorporating Whole Grains
Harry Manser, Jr., D.O., a family physician at Lourdes Medical Center of Burlington County and a member of Lourdes Medical Associates, encourages that when including whole grains into your diet:

• Always read the ingredients on the product label. Look for the word “whole” as the first ingredient on the list, such as “whole wheat flour,” to ensure the food is high in whole grains.
• Don’t assume that because a food is dark-colored, it’s made with whole grains. Color doesn’t matter.
• Replace refined grains with whole grains in your favorite recipes. For example, add barley to soup instead of white-flour noodles.
• Snack on popcorn or whole wheat crackers instead of chips and pretzels.