Eating Four to Six Wholegrain Servings Each Day Linked to Heart Benefits: Study - Video

Eating more whole grains may improve several heart health risk factors, according to a large review of clinical trials.

Published in the European Heart Journal, the review combined results from 87 randomised controlled trials involving 6,529 people. Researchers examined how wholegrain intake affected measures linked to cardiovascular health.

The analysis found that higher wholegrain consumption was associated with reductions in body weight, waist circumference and blood pressure. It was also linked to lower total cholesterol, LDL or “bad” cholesterol, triglycerides, blood glucose, insulin resistance and interleukin-6, a marker of inflammation.

The researchers found measurable benefits from eating about 30 to 40 grams of whole grains daily. However, the greatest improvements were generally seen at around 60 to 100 grams per day, equivalent to roughly four to six servings.

Whole grains contain the bran, germ and endosperm naturally. Examples include oats, brown rice and wholegrain bread. Replacing refined grains with minimally processed whole grains could provide several health benefits.

The findings may help explain why diets rich in whole grains have previously been associated with better cardiovascular health. However, the study did not directly measure heart attacks, strokes or other cardiovascular events. It therefore cannot prove that eating four to six servings daily will prevent cardiovascular disease.

The researchers also noted limitations. Most included trials were short, lasting about eight weeks on average, so it remains unclear whether the improvements continue over many years. Few studies examined very high intakes above 140 grams daily.

Overall, the findings suggest that increasing wholegrain intake may potentially support healthier body weight, blood pressure, cholesterol and glucose levels. Researchers say whole grains can complement other healthy lifestyle measures, but longer studies are needed to determine whether these changes translate into fewer cardiovascular events over time.

REFERENCE: Naghshi, S., et al. (2026) Whole-grain consumption and cardiometabolic risk: a meta-analysis of randomized trials, European Heart Journal. DOI: 10.1093/eurheartj/ehag519.