Thursday, January 12, 2006

You're never too old to benefit from Whole Grains

Older adults who regularly eat whole grains like high-fiber cereals and cooked oatmeal may be less likely to develop a cluster of conditions that raise the risk of heart attack and stroke, a new study suggests.

Researchers found that among 535 adults between 60 and 98 years old, those who ate more whole-grain foods were less likely to develop a group of risk factors known as metabolic syndrome or to die of cardiovascular disease over the next 12 to 15 years.

Metabolic syndrome refers to a cluster of conditions, including high blood pressure, high cholesterol and high blood sugar levels, and abdominal obesity, which raise a person's risk of heart disease, stroke and kidney damage.

Whole-grain eaters were about half as likely to die from cardiovascular disease over the next 12 to 15 years.

According to Sahyoun, replacing refined grains with whole ones -- whole-grain bread rather than white, brown or wild rice instead of white -- is the way to fit in the recommended three servings of whole grains without tacking on calories.

Work your way up (slowly) to 35 grams of fiber per day. More is O.K. Hey, anything more than the average American intake of 12-15 grams per day is O.K.

Try something different: Easy directions for cooking whole grains.

Also, break out of the box, the cold cereal box, and try hot cereal for a change. Check out this great list of hot, whole grain cereals.


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