A Sandwich Option for Better Blood Pressure
Piling your favorite sandwich fixings on the right kind of bread could mean healthier blood pressure. The right choice? One hundred percent whole-grain.
A recent study showed that a diet high in whole grains may help reduce the risk of high blood pressure by as much as 20 percent. And all you have to do is check a label!
The Whole Whole-Grains Story
The story continues to unfold, but experts have some good guesses about how whole grains work their blood-pressure-lowering magic. It's a one-two punch: Whole grains contain potassium, which is the king of all blood-pressure taming minerals, and fiber, which helps you stay blood-pressure-friendly slim. Whole grains also make blood vessels more flexible -- important for preventing pressure buildup in arteries.
Putting Whole Grains to Work
Are you getting the most out of your grains? Here are some strategies for eking out all the body benefits:
- Eat 'em often. Find out how many servings you need for a flatter belly.
- Meet the whole family. Get to know these lesser-known but superhealthful members of the whole-grain clan.
- Be brand finicky. Check out the top four bread brands that deliver the most fiber and nutrients without going overboard on calories.
Mmmm. Make your own hearty whole-grain bread. It's easy with this EatingWell recipe that takes only 1 hour: Oatmeal & Whole-Wheat Bread.
RealAge Benefit:
Keeping your blood pressure at 110/70 mm Hg can make your RealAge as much as 8.9 years younger if you are a man and 7.1 years younger if you are a woman.Whole grains and incident hypertension in men. Flint, A. J. et al., American Journal of Clinical Nutrition 2009 Sep;90(3):493-498.
