Certain cereals are particularly beneficial for heart health. Integrated into daily life, they can help reduce cardiovascular risks.
THE cardiovascular diseases remain, in France, one of the main causes of death, affecting both men and women. We sometimes think we are safe, through family heritage or because we feel in good health, but certain daily habits end up weighing down: sugary drinks, snacking, rich meals taken late or on the go.
Over time, these behaviors promote hypertensionincreased cholesterol and inflammation, three factors that increase the risk of heart attack or stroke. Reviewing your diet does not imply giving up pleasure, but simply rebalancing what you put on your plate.
The key role of whole grains in the diet
Choosing whole grains over refined versions is not not just a question of trend : it is a real lever for prevention. A large analysis of 45 studies showed that consuming at least three servings per day was associated with a notable drop in the risk of cardiovascular diseases, around 22%, reports EatingWell.
This protection is explained by their composition: antioxidants, phytoestrogens and phytosterols act together to support the cardiovascular system. Oats and barley, in particular, provide soluble fiber which contributes to lower cholesterola key element to protect the heart in the long term.
Fibers also play a role a determining role. A study conducted at Harvard observed that women eating a diet rich in fiber presented a cardiovascular risk. reduced by almost 40% compared to those who consumed little.
Incorporating more whole grains into your meals can be done without complications: a apple porridge and cinnamon prepared the day before, for example, offers a comforting, nourishing and everyday breakfast. The objective is not to completely change your dietbut to install simple habits that really benefit your health.
Good reflexes for switching to whole grains on a daily basis
If whole grains are more interesting than refined versionsthis is because they retain their fibers and minerals. Where pasta or white bread have lost a large part of their nutrients, whole grains provide magnesium, potassium and antioxidants that help regulate blood pressure.
Their fibers, particularly soluble, also promote satiety and limit sudden variations in blood sugar levels. Replacing part of the refined products with complete equivalents thus makes it possible to support cardiovascular health while maintaining a varied and delicious diet.
For Dr. McKeown, the key is to keep it simple: “ For example, you might consider replace a bagel with white flour with a bowl of whole grains at breakfast and replacing refined grain-based snacks, starters and side dishes with whole-grain options. Small, gradual changes in your diet to increase consumption of whole grains will make a difference over time », he indicates in the Journal of Nutrition.
It is therefore not a question of changing one’s plate overnight, but of introducing, meal after meal, some adjustments which, cumulatively, can really count.
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