Whole Grains for Better Blood Pressure

Diet plays an important role in controlling blood pressure, and while limiting salt is a critical first step, there are many other food changes you can make to get a handle on your numbers. We’ve known for years that vegetables, fruits, and low-fat dairy products help drive down blood pressure, but now whole grains are getting more attention for their beneficial effects on blood flow.

A 2010 study by UK researchers illustrates the dramatic effect swapping refined grains for their more nutritious whole grain counterparts can have on blood pressure. Over 200 middle-aged men and women who were overweight, but otherwise healthy, participated in the trial. One group of participants ate only refined grains like white bread and refined cereal (think corn flakes or toasted rice cereal). A second group replaced three daily servings of refined grains with two slices of whole wheat bread and one serving of whole grain cereal. The third group replaced three servings of refined grains with one slice of whole wheat bread and two servings of oats. Those in the whole grain groups achieved an average 6 mmHg drop in their systolic blood pressure, which is a remarkable improvement from just a single dietary change. The study authors estimate that this drop in blood pressure translates to a 25% reduction in incidence of cardiovascular disease and a 15% reduction in incidence of stroke. I find this research to be especially encouraging because the changes the study participants made are very easy for everyone to replicate at home.

On that note, here are some breakfast, lunch, and dinner options that feature whole grains and meet my criteria for healthy, blood pressure-lowering meals:

Breakfast
Meal 1: 1 cup whole grain cereal with 1 cup skim milk (or soy milk) with half a grapefruit
Meal 2: ½ cup dry oats prepared with water, topped with ¾ cup berries (or 1 sliced banana) and 1 tablespoon chopped walnuts

Lunch
Meal 1: Grilled chicken sandwich on 2 slices whole wheat bread with lettuce, tomato, and onion with a side of baby carrots
Meal 2: ½ cup cooked bulgur or quinoa mixed with ¾ cup chickpeas; chopped cucumber, tomato, and red onion; and a homemade vinaigrette made with 1 teaspoon olive oil and unlimited red wine vinegar or lemon juice

Dinner
Meal 1: Grilled salmon (or other fish) seasoned with lemon and herbs with ¾ cup brown rice and unlimited sautéed spinach
Meal 2: 1 cup whole wheat penne (or other pasta) tossed with 5 ounces cubed grilled chicken and unlimited sautéed zucchini and cherry tomatoes (cooked in 1 teaspoon olive oil)

Ready to learn more? Get more information on healthy habits that lower blood pressure and the best foods for managing hypertension.