Who isn’t concerned about heart health? One food that’s on the menu for heart health is whole grains. Why? They are packed with anti-inflammatory compounds and fiber that help optimize lipids and reduce inflammation, including blood vessel inflammation that contributes to cardiovascular disease.
Whole grains are rich in B vitamins such as thiamin, riboflavin, niacin, and folate, and have been linked to reduced risk of stroke, type 2 diabetes, heart disease, and better weight maintenance. So, what are your options? Let’s look at five of the most heart-healthy whole grains you can add to your plate.
Millet
Millet is a small, round grain harvested from a grassy plant. It is a staple food in many parts of the world and civilizations throughout the ages have enjoyed its goodness. Millet is a highly nutritious grain and a reliable source of protein, vitamins, and minerals. It’s also a respectable source of dietary fiber. Its nutritional breakdown is as follows:
- Protein 9 grams
- Carbohydrates 44 grams
- Fat 4 grams
- Fiber 5 grams
Because it has a low glycemic index, meaning it does not cause spikes in blood sugar levels, millet is safe for diabetics, in moderation. Millet is also an excellent source of magnesium, a mineral important for heart health and blood sugar control.
Ways to Enjoy Millet:
- As a porridge: Cook millet in water or milk until it is soft and mushy. Top with fruits, nuts, or spices for a delicious breakfast or snack.
- As a pilaf: Cook millet in broth with vegetables and spices for a flavorful side dish.
- As a stuffing: Mix cooked millet with chopped vegetables, herbs, and spices, and use it to stuff peppers, tomatoes, or squash.
- As a burger: Form millet into patties and cook them on the grill or in a pan. Serve with your favorite toppings.
- As flour: Use millet flour to make pancakes, bread, and other baked goods. It has a slightly nutty flavor and is perfect for gluten-free recipes.
Quinoa
Quinoa is a pseudo-cereal grain first domesticated in the Andes Mountains region of South America. This so-called grain, which is actually a seed, is now cultivated in many countries around the world and is a staple food in many diets. Quinoa is a good source of protein and fiber and is high in vitamins and minerals. The nutritional breakdown is as follows:
- Protein 8 grams
- Carbohydrates 39 grams
- Fat 4 grams
- Fiber 5 grams
Quinoa is heart-healthy because it is packed with nutrients that support cardiovascular health. Being a reliable source of magnesium, it may help reduce blood pressure. Additionally, quinoa is a whole grain that contains fiber, which can help reduce cholesterol levels. Quinoa also contains significant quantities of plant-based protein, which is essential for a healthy heart.
Ways to Enjoy Quinoa:
- Add quinoa to your favorite soup or chili recipe for a boost of protein and fiber.
- Use quinoa in place of rice or pasta in your favorite recipe.
- Make a quinoa salad by tossing cooked quinoa with your favorite vegetables and a light dressing.
- Enjoy quinoa as a simple side dish by cooking it with a bit of broth or water and adding your favorite seasoning.
- Use quinoa in place of oats to make porridge in the morning
Teff
Teff is an ancient grain native to Ethiopia. It is a staple in the Ethiopian diet, where they’ve enjoyed it as a staple in their diet for centuries. Teff is a small, round grain similar to a poppy seed. It’s nutty flavor and chewy texture make it a versatile and delicious addition to your diet. Teff is a good source of fiber and protein and is a gluten-free grain. The nutritional breakdown is as follows:
- Protein 10 grams
- Carbohydrates 50 grams
- Fat 2 grams
- Fiber 7 grams
Teff is an excellent source of dietary fiber, which is important for a healthy heart. Fiber also helps reduce cholesterol and triglyceride levels in the blood and helps keep the arteries clear. Teff contains a good amount of magnesium, which is another mineral important for heart health. Magnesium helps keep blood pressure under control.
Ways to Enjoy Teff:
- Cook it like oatmeal for a hot breakfast porridge
- Use it in place of rice in a savory pilaf
- Bake it into hearty breads or muffins
- Make a healthy and filling grain salad
- You can even pop teff like popcorn.
Freekah
Freekah is a roasted green wheat popular in North African cuisine. It has a nutty flavor and works well in both sweet and savory dishes. This whole grain with the rather distinctive name is high in fiber and protein and is a good source of iron. You can buy it in most Middle Eastern markets. The nutritional breakdown is as follows:
- Protein 8 grams
- Carbohydrates 37 grams
- Fat 1 grams
- Fiber 5 grams
If your focus is on keeping your heart healthy, freekeh will help you meet that goal. This whole grain is packed with fiber, which can help lower cholesterol and reduce inflammation. Freekeh is also rich in magnesium for heart and blood vessel health. Add this healthy grain to your diet and enjoy a healthy heart for years to come.
Ways to Enjoy Freekah:
- Add it to soups or stews for a boost of flavor and nutrition.
- Use it as a rice replacement in dishes like stir-fries or pilafs.
- Toast it and use it as a crunchy topping on salads or roasted vegetables.
- Make a hearty breakfast porridge by cooking it with milk and topping it with fruit and nuts.
- Enjoy it as a simple side dish, cooked with broth and seasonings of your choice.
Amaranth
Amaranth is a flowering plant that produces edible seeds. You can grind the seeds into flour or use them whole in cereals and granola. Amaranth is a reliable source of protein and fiber, and it is also vitamin and mineral rich. The nutritional breakdown is as follows:
- Protein 9 grams
- Carbohydrates 46 grams
- Fat 4 grams
- Fiber 5 grams
Amaranth is a heart-healthy grain due to its high fiber and protein content. Fiber helps lower cholesterol and keep the arteries clear, while protein helps build and repair tissue. Like other whole grains, amaranth is also a good source of magnesium.
Ways to Enjoy Amaranth:
- As a grain: Cook amaranth like other grains, such as rice or quinoa. Try it in a grain bowl or as a side dish.
- In a porridge: Amaranth makes a hearty and satisfying porridge. Add your favorite toppings, such as fruit, nuts, or seeds.
- In a cereal: Amaranth makes great hot or cold cereal. Add milk and sweeten with honey or sugar.
- In a pilaf: Use amaranth in place of rice or other grains in a pilaf
Conclusion
Whole grains are packed with vitamins, minerals, and antioxidants, all of which help to reduce inflammation, reduce cholesterol levels, and regulate blood sugar levels. Plus, they are a good source of dietary fiber, which may lower the risk of developing coronary artery disease and type 2 diabetes. So, what are you waiting for? Try one of these healthy and delicious whole grain options.
References:
- “9 Health Benefits of Eating Whole Grains.” 26 Apr. 2019, .healthline.com/nutrition/9-benefits-of-whole-grains.
- “18 health benefits of whole grains – The Nutrition Source.” 10 Aug. 2014, .hsph.harvard.edu/nutritionsource/2014/08/10/18-health-benefits-of-whole-grains/.
- “Amaranth grain, cooked Nutrition Facts & Calories – Self.” //nutritiondata.self.com/facts/cereal-grains-and-pasta/10640/2.
- Jennings, KA. 9 Health Benefits of Eating Whole Grains. Healthline. Published April 26, 2019. Accessed December 29, 2022. https://www.healthline.com/nutrition/9-benefits-of-whole-grains
Related Articles By Cathe:
Are Whole Grains Good or Bad for Your Gut and for Your Health?
Do You Really Need That Gluten-Free Diet?
