Hearty grains

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According to a study published in Nutrition, Metabolism & Cardiovascular Diseases, a diet rich in whole-grain foods can help decrease the risk of heart attack and death from heart disease. Study participants who ate at least 2.5 servings a day of whole grains had a 21 percent lower risk of a cardiovascular event than those who ate 0.2 servings or less daily. Whole grains may help the heart stay healthy by improving insulin, cholesterol, and blood pressure regulation in addition to possibly reducing inflammation and promoting healthy blood vessels, theorize researchers. Noting that many Americans fail to eat enough whole grains, the study's lead author, Philip Mellen, MD, suggests including them with every meal. The most recent Dietary Guidelines for Americans recommends a total of 6 ounces of grains daily, with 3 ounces or more coming from whole-grain foods.

WHAT'S IN A NAME?

To be called 100 percent whole grain, a product must contain all three edible parts of the kernel: the bran, the germ, and the endosperm.

* The bran is a concentrated source of dietary fiber.

* The germ is a tiny nugget of essential fatty acids, phytochemicals, vitamins, and unsaturated lipids.

* The endosperm is made up of starch and contains some and B vitamins.

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