Want to keep your blood pressure below the 140/90 danger point? Get at least four servings of whole-grain foods a day.
Hypertension risk starts to drop with just one to two servings of whole grains daily, but getting four makes the greatest impact.
Whole-Grain Heroes
For
maximum RealAge benefits -- younger arteries, better bowel function, lower cancer risk, etc. -- you'll need six servings of whole grains daily. Not consistently reaching that goal yet? Use four as a stepping stone and research shows you'll enjoy better blood pressure on your way to six.
(Whole grains are a key component of the hypertension-fighting DASH diet, too. Here's how it works.)
4 in a Flash
It's easy to get four -- or more! -- whole grains into your day. Start early with a whole-grain cereal like shredded wheat.
(Or, if you need a breakfast break from cereal, try this yummy Date and Oat Muffins recipe.) Then, use two slices of a whole-grain bread in your sandwich at lunch, air pop some popcorn for an afternoon snack, and have a scoop of brown rice with dinner.
Think you know your bran from your barley? Take this quick quiz to check your whole-grain know-how.
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RealAge Benefit: Choosing whole grains rather than processed grains can make your RealAge 1.2 years younger if you are a man and 2.3 years younger if you are a woman.
Whole- and refined-grain intakes and the risk of hypertension in women. Wang, L., Gaziano, J. M., Liu, S., Manson, J. E., Buring, J. E., Sesso, H. D.,
American Journal of Clinical Nutrition 2007 Aug;86(2):472-479.
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