A new long-term study from Tufts University has found that eating at least three servings of whole grains a day may help middle-aged and older adults maintain a healthier waist size, lower blood pressure, and better blood sugar levels. These are key factors linked to heart disease, which remains one of the leading causes of death worldwide.
The study used data from the Framingham Heart Study Offspring Cohort, a large research project that started in the 1970s to track long-term health trends and risks for heart disease.
For this study, researchers looked at the diet and health of over 3,100 adults, most of whom were white and in their mid-50s when the study began. The team followed their health for about 18 years.
The researchers focused on how much whole grain and refined grain people ate and how that affected five major risk factors for heart disease: waist size, blood pressure, blood sugar, triglyceride levels (a type of fat in the blood), and HDL (the “good”) cholesterol.
Participants were grouped based on how much whole grain they ate, from less than half a serving per day to three or more servings per day.
According to the current U.S. Dietary Guidelines, people should aim for at least three servings of whole grains each day. A serving might include one slice of whole-grain bread, a half cup of cooked brown rice, or a half cup of rolled oats.
The results were clear: people who ate more whole grains had better health outcomes over time. Those with the lowest whole grain intake had an average waist size increase of more than one inch during the study.
But for those who ate at least three servings a day, waist size increased by only about half an inch. This may seem like a small difference, but over time, it could have a big impact on health.
The same pattern was seen with blood sugar and blood pressure. People who ate fewer whole grains saw bigger increases in both. In contrast, people who ate more whole grains were better able to keep their blood sugar and blood pressure under control as they aged—both important for preventing heart disease and other chronic conditions.
The study also found benefits linked to eating fewer refined grains (like white bread, white rice, and sugary cereals). People who ate less of these foods had smaller increases in waist size and a greater drop in triglyceride levels every four years.
These findings suggest that whole grains offer more than just help with weight management. They seem to play a powerful role in helping people maintain overall heart health as they age. Whole grains contain fiber, vitamins, and plant compounds that may work together to reduce inflammation, support healthy blood vessels, and improve how the body handles sugar and fat.
The research, published in the Journal of Nutrition, was led in part by Caleigh M. Sawicki. The team encourages people to include whole grains in their daily meals—for example, by choosing whole-grain bread instead of white, or switching from white rice to brown rice.
In short, making a habit of eating whole grains may be an easy and effective way to support long-term health, especially for people in their middle and older years.
If you care about high blood pressure, please read studies that early time-restricted eating could help improve blood pressure, and natural coconut sugar could help reduce blood pressure and artery stiffness.
For more health information, please see recent studies about added sugar in your diet linked to higher blood pressure, and results showing vitamin D could improve blood pressure in people with diabetes.
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