Whole grains are found in foods such as oatmeal, brown rice and whole-grain bread. According to Healthline, whole grains contain not only dietary fiber but also vitamins, minerals and various plant compounds.
Previous research has shown that replacing refined grains with whole grains may be beneficial.
A 2020 analysis published in the Journal of the Academy of Nutrition and Dietetics found improvements in cholesterol levels, blood sugar and markers of inflammation, among other things.
A 2025 meta-analysis published in Scientific Reports also found possible improvements in blood pressure. However, the results were not consistent across all the studies included.
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Swap out refined grains
It is not necessarily about eating more food. According to the experts interviewed by Healthline, it is more important to replace refined grains with whole grains.
For example, this could mean choosing oatmeal instead of refined breakfast cereals, brown rice instead of white rice and whole-grain bread instead of white bread.
However, whole grains cannot do the job alone. A varied diet and a healthy lifestyle also play a role in the risk of cardiovascular disease.
This is where the effect was seen
The new meta-analysis published in the European Heart Journal is based on 87 randomized trials.
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According to Healthline, each additional daily intake of 48 grams of whole grains was associated with lower body weight, a smaller waist circumference, lower total cholesterol and lower levels of a specific marker of inflammation.
The greatest improvements were seen with an intake of around 60 to 100 grams of whole grains per day. This corresponds to approximately four to six servings.
Benefits were already observed at around three servings per day. However, most of the trials lasted only about eight weeks, so the longer-term effects have yet to be established.
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This article is made and published by Ida-Marie Palm Varbæk, who may have used AI in the preparation.