A comprehensive new analysis indicates that consuming four to six servings of wholegrain foods each day can substantially reduce the risk of heart attacks and strokes. Researchers have found that a diet rich in wholegrains not only helps lower body weight, cholesterol, blood sugar and blood pressure but also reduces markers of inflammation.
According to the study published in the European Heart Journal, four to six servings equate to a bowl of oatmeal for breakfast, a wholegrain bread sandwich for lunch, and a portion of brown rice for dinner. The research combined data from 87 clinical trials, involving over 6,500 participants across Europe, North America, Asia, Australia and Brazil, to assess the impact of wholegrain consumption on cardiovascular risk factors.
The key findings demonstrate that increasing wholegrain intake can lower body weight, waist circumference, blood pressure, total cholesterol, and low-density lipoprotein (LDL) cholesterol, often referred to as ‘bad’ cholesterol. Additionally, levels of blood triglycerides, glucose, and interleukin-6 (IL-6), an inflammatory marker, were significantly reduced.
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Dr Helda Tutunchi, the study’s lead researcher from Tabriz University of Medical Sciences, Iran, explained: “While previous studies have linked higher wholegrain consumption to better heart health, there was uncertainty over the exact quantity needed to achieve significant benefits. Our analysis reveals that most advantages occur when individuals consume between 60 and 100 grams of wholegrain per day, which corresponds to four to six servings.”
Despite the positive outcomes, Dr Tutunchi noted that most included trials were relatively short, averaging around eight weeks, leaving questions about the long-term maintenance of these benefits. Furthermore, limited data are available on very high wholegrain intakes above 140 grams per day.
“This research provides actionable insights into the amount of wholegrain that may improve cardiovascular health effectively,” Dr Tutunchi added. “Incorporating more wholegrains into the diet is a simple, affordable strategy that complements other lifestyle and medical approaches.”
The study emphasises that improvements in cardiovascular health arise from moderate changes across multiple risk factors-including blood lipids, blood pressure, glucose regulation, body fat and inflammation-rather than a single large effect.
Dr Cecilie Kyrø of the Danish Cancer Institute, commenting on the findings, said: “Clinicians can confidently advise patients to replace refined grains with minimally processed wholegrains to achieve meaningful improvements in body weight, waist circumference, and cholesterol levels, especially in people with type 2 diabetes. Even small shifts in these health markers can translate to notable reductions in cardiometabolic events at the population level.”
Current dietary guidelines in the US recommend two to four servings of wholegrains daily; however, the study suggests that higher intake may be optimal for heart health. Dr Kyrø added that ensuring wholegrain foods are accessible, affordable and culturally appropriate is vital, and cautioned against a shift towards ultra-processed products that are merely enhanced with wholegrains but lack nutritional value.
Common wholegrain foods include brown rice, oats, whole wheat, barley, rye, quinoa, millet, corn, and wholegrain flour products such as wholemeal bread, pasta and cereals.