全谷物碳水被低估了：87 项试验汇总显示，它和更好的血压、胆固醇相关

Carbs have gotten a bad rap for years, with many diets recommending that you swear off the macronutrient to lose weight. But the rise of fibermaxxing has put carbs back into play, leaving plenty of people confused. Now, new research suggests that one form of carbohydrates in particular could deliver an impressive boost for your heart health.

It's whole grains, and the new data suggest that having up to six servings of these carbs a day could reduce the risk of a slew of factors that contribute to heart disease. Just a recap: Whole grains are plant seeds that keep its original parts, including the bran (outside), germ (core), and endosperm (inner layer). These are not the same as white rice and pasta.

The new findings come at a time when people are rethinking their relationship with carbs, according to Keri Gans, RD, author of The Small Change Diet. "We’re moving away from treating all carbohydrates as nutritionally equivalent," she says. "Whole grains provide fiber and other important nutrients, and research continues to support their role in heart health."

Here's what the study found, plus why dietitians recommend adding more whole grains to your plate.

Meet the experts: Jessica Cording, RD, author of The Little Book of Game-Changers; Keri Gans, RD, author of The Small Change Diet

What did the study find?

The European Heart Journal study analyzed data from 87 clinical trials that looked at the impact of diets that included whole grains on risk factors for heart disease.

After crunching the data, the researchers linked a slew of heart healthy markers with diets higher in whole grains. That included having a lower body weight, lower LDL ("bad") cholesterol, smaller waist size, and lower blood pressure, along with lower levels of interleukin-6, which is a marker of inflammation.

These perks started to show up in people who ate 30 to 40 grams (1 to 1.5 ounces) of whole grains a day, although the biggest benefits were in people who ate 60 to 100 grams a day. That's the equivalent of 2.1 to 3.5 ounces of whole grains daily, or four to six servings.

How do whole grains support heart health?

There are likely a few factors driving this, according to dietitians. "Whole grains tend to be higher in fiber than many refined grains, like white bread and pasta," says Jessica Cording, RD, author of The Little Book of Game-Changers. "Fiber is very important for managing cholesterol levels, especially LDL cholesterol."

Gans agrees that fiber is likely the big factor here. While the soluble (dissolvable) fiber in whole grains can help to lower LDL cholesterol, "overall fiber may support blood sugar control, fullness, and a healthier gut microbiome, all of which can influence cardiovascular risk," she says.

How to incorporate more whole grains into your diet

Cording suggests looking at the refined grains in your diet, and considering whole grain swaps. "If you're currently eating white rice or white pasta, that's a case for whole grains," she says.

She also recommends incorporating those grains into your diet with adequate protein, healthy fat, and non-starchy vegetables to balance your blood sugar.

Gans also suggests subbing in whole grains throughout the day. "Choose oatmeal or a whole-grain cereal for breakfast, use 100 percent whole-grain bread for sandwiches, and swap white rice for brown rice, farro, barley, or quinoa a few times a week," she says. "You can also add whole grains to soups, salads, or side dishes without changing the entire meal."

But Cording says you don't need to go overboard when adding whole grains to your diet. "You don't have to eat giant portions to get benefits," she says.

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