The fiber found in unrefined whole-grain foods can help lower your blood cholesterol, which is important in preventing heart disease and stroke.
When looking for a whole-grain snack:
- Choose foods like whole wheat, oats and oatmeal, rye, barley and corn. Also include popcorn, brown rice, wild rice, buckwheat, bulgur (cracked wheat), millet, quinoa and sorghum.
- Choose breads and other foods that list whole grains as the first item in the ingredient list.
- Aim for about 25 grams of fiber a day.
To make shopping easier, look for the American Heart Association’s heart-check mark. It identifies products that meet the association’s criteria for being high in whole grains and fiber and low in saturated fat and cholesterol.