Research continues to accumulate on the protective effect of whole grains, especially for preventing coronary heart disease (CHD). This latest study included 42,850 healthy men whose diets were studied for 14 years to see who developed coronary heart disease. Men who ate the most whole grains (top 20%, 50 grams/day) had an 18% decreased risk of CHD even after adjusting for other dietary and CHD risk factors. For every 20 grams of whole grains eaten, there was a 6% reduction in CHD.

Men with the highest intake of bran (11 g/day) had a 30% decrease in CHD. Bran was even more strongly related to decreased risk than whole grains.

This means that 1 out of every 3 to 5 heart attacks may have been prevented by eating primarily whole grains and foods high in bran. The foods eaten that contributed most of the whole grains were whole grain ready-to-eat breakfast cereals, brown rice, whole wheat bread, and cooked oats.

The bottom line for a healthier heart -- choose primarily whole grain breads and cereals. When choosing breads look for the words, "100% whole wheat" to get the best choices. By law, "whole wheat bread" only has to be 51% whole wheat (the rest can be white flour) unless is says 100%. When buying breakfast cereals look for the number of grams of fiber per serving. Choose cereals that have at least 5 grams of fiber per serving. Bran cereals may have 7-10+ grams per serving. Other good sources of whole grains include oatmeal, barley, brown rice, rye breads and whole rye crackers, bran muffins, oatmeal bread (buy breads with at least 2-3 grams of fiber per slice), and low sugar granola (read labels).

Aim for at least 3-5 servings of whole grains daily and 11-15+ grams of fiber from whole grain foods daily (25-38 grams of dietary fiber per day is recommended from all foods eaten). The authors conclude their article by stating, "whole grains should be considered an important modifiable risk factor for coronary heart disease."

Source: Jensen MK, et al. "Whole Grains, Bran, and Germ and Risk of CHD", American Journal of Clinical Nutrition 80:1492-9, Dec. 2004