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How do whole grains and fiber help me protect my heart?

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Whole grains help control your blood sugar, which lowers your chances of getting diabetes. That's important because diabetes raises your chances for heart disease.

People who eat a lot of whole grains tend to weigh less, too. Go for whole wheat breads, brown rice, wild rice, oatmeal, cornmeal, barley, and rye. Another benefit is that whole grains help lower LDL cholesterol. That's the bad kind that contributes to heart attacks and strokes.

Fill up on fiber. It absorbs fat while you digest your food and cuts down swelling in your arteries. It also helps you control your weight because it makes you feel full faster. Besides whole grains, other good sources include fruit, veggies, nuts, and beans.

From: How to Eat to Protect Your Heart WebMD Medical Reference

SOURCES:

American Heart Association: "Most Americans Don't Understand the Health Effects of Wine and Sea Salt, Survey Finds."

CDC: "Lifetime risk for diabetes mellitus in the United States."

Consumer Reports : "Heart Health."

N.A. Mark Estes III, MD, director, New England Cardiac Arrhythmia Center, Tufts University School of Medicine, Boston.

Heart Healthy Women: "Diet," "Heart Healthy Diet -- Fiber and Grains."

Making Health Easier: "The New (Ab)Normal."

Gordon Tomaselli, MD, cardiology division chief, Johns Hopkins University School of Medicine, Baltimore.

Reviewed by James Beckerman on April 26, 2018

SOURCES:

American Heart Association: "Most Americans Don't Understand the Health Effects of Wine and Sea Salt, Survey Finds."

CDC: "Lifetime risk for diabetes mellitus in the United States."

Consumer Reports : "Heart Health."

N.A. Mark Estes III, MD, director, New England Cardiac Arrhythmia Center, Tufts University School of Medicine, Boston.

Heart Healthy Women: "Diet," "Heart Healthy Diet -- Fiber and Grains."

Making Health Easier: "The New (Ab)Normal."

Gordon Tomaselli, MD, cardiology division chief, Johns Hopkins University School of Medicine, Baltimore.

Reviewed by James Beckerman on April 26, 2018

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