[리얼푸드=육성연 기자] Heart disease is one of the diseases that people around the world worry about. The number of patients in the country is also increasing. According to statistics from the Health Insurance Review and Assessment Service, over the past five years (2016-2021), the number of patients with heart diseases such as heart failure, angina, and myocardial infarction increased by 16.9%.
In particular, if the heart health deteriorates with age, the red light on brain health also turns on. A study published in the international medical journal The Lancet Healthy Longevity found that after age 36, poor heart health is associated with worse brain health.
Like other adult diseases, heart disease is also affected by diet. A study published in the Journal of the American College of Cardiology (JACC, 2015), the official journal of the American Heart Association, found that a healthy diet that included fruits and vegetables, whole grains, legumes, and fish could reduce the risk of heart disease by more than 30% . Among the foods composed of healthy diet, ‘whole grain’ is considered as the best food to help heart health.
According to a study by Tufts University in the United States published in The Journal of Nutrition (2021), data from 3121 people from 1971 to 2014 were analyzed. The waist circumference increased only 0.5 inches. Blood sugar and blood pressure levels also increased less than the control group. On the other hand, those who ate the least whole grains above average gained an average waist circumference by an inch every four years, and had poorer blood sugar and blood pressure problems. Elevated waist circumference, blood sugar, and blood pressure are major factors that increase the risk of heart disease.
“Whole grains provide health benefits beyond helping middle-aged people manage their weight,” the researchers said.
Unlike refined grains, the fiber and various nutrients in whole grains work together to slow digestion, allowing them to use as much energy as possible. Magnesium and potassium in whole grains can help lower blood pressure. Whole grains are also a great source of B vitamins, which help your cells metabolize energy and perform at their best. Dietary fiber can help prevent blood sugar spikes after a meal.
Refined carbohydrates, on the other hand, are very low in nutrients and fiber and cause blood sugar to rise quickly. The United States Department of Agriculture (USDA) suggests eating at least half of your daily grain intake for whole grains.
When you think of whole grains, you often think of brown rice, but lately there have been many types of whole grains, so you can choose according to your taste. Oat, called the king of grains, is a representative whole grain recommended by many nutritionists as it was selected as one of the top 10 superfoods by the Harvard Institute of Public Health in the United States in 2019. It is recommended to use whole grain flour products, such as oatmeal or granola or whole wheat pasta or rye bread, rather than white rice or flour products.
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