Whole grains have long been recommended for cardiovascular health, blood sugar regulation, and more, thanks to their high fiber content, B vitamins, and minerals. But not all grains are whole. 

A whole grain has been minimally processed, allowing its kernel to retain its three original parts: the bran (fiber-rich outer layer), the germ (nutrient-dense core), and the endosperm (starchy middle). A refined grain, on the other hand, has been stripped of the bran and germ, removing most of the nutrients and leaving behind mostly starch, which is not so great for the heart.

Why Whole Grains Are So Good for Your Heart

Many people have been led to believe that carbohydrates are “bad” for you, promote weight gain, and should be avoided, especially breads and grains. However, carbs are your body’s preferred source of fuel, and there’s a big difference in benefit when choosing mostly whole grains versus refined ones. 

Regularly eating whole grains is associated with the following heart health benefits: 

• Supports a healthy weight
• Reduces risk of heart attack and stroke
• Supports a balanced gut microbiome 
• Helps reduce total and LDL cholesterol
• Helps reduce triglycerides
• Reduces the risk of developing high blood pressure
• Improves blood sugar control 

There’s also some evidence that not eating enough quality carbs, like whole grains, can increase your risk of heart disease. 

For example, a 2021 study found that following low-carb diets is associated with higher coronary artery calcium scores, which is the amount of plaque buildup in arteries. Higher calcium scores indicate a higher likelihood of developing atherosclerosis and an increased risk of CVD.

Reading Labels on Grains

The best way to know whether a grain product is truly whole is to read the ingredient label. Many products will use certain claims to make them appear healthier than they really are, which can be confusing. 

Some labels that don’t guarantee a product is whole grain include:

• Multigrain, which means a product contains more than one type of grain 
• Enriched or fortified, which refers to the addition of vitamins and minerals
• Made with whole grains

Instead, “whole grain” or “whole wheat” should be the first ingredient on the list. You can also look for the Whole Grain Stamp for extra confidence. In the case of grains like oats or brown rice, the ingredient list should literally just say “oats” or “brown rice.”

The 8 Best Whole Grains for Heart Health

1. Oats

Oats contain a type of soluble fiber called beta-glucans, which helps lower total and LDL cholesterol. The fiber content of oats has also been linked to improved blood sugar control and weight loss. One cup of cooked oatmeal has about 4 grams of fiber.

Choose plain, rolled oats and avoid flavored instant varieties, which contain added sugars. Add fresh fruit, like berries or chopped apples, a dollop of plain yogurt, nut butter, and spices, like cinnamon or nutmeg. 

2. Amaranth

Amaranth isn’t as well-studied as more popular whole grains, but laboratory and animal studies have linked various compounds in it, including phenolic acids, proteins, and squalene, with antioxidant activity and lower blood sugar, total cholesterol, and triglycerides.

Amaranth can be simmered in liquid for use in soups, salads, or eaten warm as a breakfast porridge. You can also toast or pop dry amaranth in a pot, similar to popcorn, and add it to homemade granola or trail mix.

3. Bulgur

Bulgur, also known as cracked wheat, is a wheat grain. The small grains resemble quinoa or couscous when cooked. One cup of bulgur provides 8 grams of fiber and 14% of your daily magnesium. Diets higher in magnesium have been associated with improved heart health and decreased risk of CVD. 

Try a bulgur breakfast bowl topped with fresh fruit, nuts, and seeds. Because of its small size, you can also add bulgur to baked meatballs in place of breadcrumbs.

4. Quinoa

Often called a “pseudo-grain” (because it’s actually a seed), quinoa is gluten-free and rich in protein, providing a nice balance of essential amino acids. It’s also a good source of fiber, magnesium, and potassium, which play a role in regulating blood pressure and heart health. One cup of cooked quinoa provides 8 grams of protein and 5 grams of fiber.

Quinoa is also rich in antioxidants, zinc, and copper. Researchers have observed a decreased risk of both CVD risk factors and heart disease in people who eat more trace minerals. One cup of quinoa provides 20% of the daily needs for zinc and 100% for copper.

Quinoa makes a great alternative to rice and can be added to soups, casseroles, and stir-fries. You can also cook a pot of quinoa to prep grain bowls or add to salads throughout the week.

5. Whole Wheat

Whole wheat is one of the most accessible whole grains, showing up in bread, pasta, and tortillas. It offers a balance of fiber, iron, and B vitamins, nutrients that collectively support cardiovascular wellness.

6. Rye

Rye is particularly rich in alkylresorcinols, compounds concentrated in the bran layer that are linked to cholesterol reduction and digestive health. 

It also provides phenolic acids (like ferulic and caffeic acid), lignans, and flavonoids such as quercetin and rutin, which act as antioxidants and may protect blood vessels. One study found that a hypocaloric diet including high-fiber rye bread improves satiety, supporting weight management.

Rye flour can also be used in muffins, crackers, or pancakes for a denser, nutty flavor. For a whole-grain option, try cooking rye berries like rice and adding them to grain bowls, pilafs, or cold salads for extra fiber and texture. A half-cup serving of rye grains provides 12 grams of fiber.

7. Teff

Teff is a tiny, gluten-free grain that’s especially high in iron, a nutrient not found in large amounts in most other grains. A half-cup serving of cooked teff provides 3.5 grams of fiber and 5 grams of protein, along with nearly a third of your daily iron needs.

It also provides resistant starch, which feeds healthy gut bacteria and supports blood sugar control. Its combination of minerals, fiber, and slow-digesting carbs makes teff a unique ally for both heart health and metabolic balance.

8. Buckwheat

Despite its name, buckwheat isn’t wheat. Like quinoa, it’s a gluten-free pseudo-grain packed with rutin, a flavonoid known to strengthen blood vessels and improve circulation. Studies link buckwheat intake to better blood pressure control and healthier cholesterol profiles, which appear to be due to its quercetin content.

Cook whole buckwheat groats as a hot cereal or side dish, use buckwheat flour in pancakes, crepes, or noodles (like Japanese soba), or sprinkle toasted buckwheat (kasha) over salads and soups for a nutty crunch.

How Many Whole Grains Should You Eat for Heart Health?

The USDA Dietary Guidelines for Americans recommends making at least half of the servings of bread, cereal, pasta, and other grains you eat in a day whole grains. 

For most adults, this translates to 3 to 4 ounces of whole grains per day. One ounce of whole grains is equal to one slice of bread or a half-cup of cooked grains, like rice or oats.

Tips for Adding More Whole Grains to Your Diet

New to whole grains? Here are some ideas for increasing your intake: 

• Swap refined grains for whole grains, such as brown rice instead of white rice 
• Start your day with oats or whole-grain cereal
• Choose 100% whole wheat bread, pasta, and tortillas
• Experiment with ancient grains in salads and side dishes, like barley, quinoa, or amaranth
• Add ancient grains or brown rice to soups for additional fiber and bulk 
• Substitute some all-purpose flour for 100% whole wheat flour in recipes, like for pizza crust, muffins, and banana bread 

FAQs About Whole Grains and Heart Health

What’s the difference between whole wheat and whole grain?

Whole wheat is a type of whole grain that comes from the wheat kernel and includes the bran, germ, and endosperm. “Whole grain,” on the other hand, is a broader term that refers to any grain that contains all three parts, such as oats, barley, rye, quinoa, and brown rice. All whole wheat is whole grain, but not all whole grains are wheat.

How quickly can eating whole grains improve heart health?

You might notice some benefits, such as better digestion and more stable blood sugar, within days to weeks of adding whole grains (and ideally, replacing refined ones) to your diet. Improvements in cardiovascular health markers typically take weeks to months of consistent intake and require other improvements in your nutrition and lifestyle. Long-term research shows that regularly eating whole grains is linked to a lower risk of heart disease.

Where do grains fit on a gluten-free diet?

Not all whole grains contain gluten, so going gluten-free doesn’t have to mean grain-free. While wheat, rye, and barley should be avoided on a gluten-free diet, options like quinoa, brown rice, millet, amaranth, buckwheat, and sorghum are naturally gluten-free. These provide fiber, vitamins, and minerals without triggering gluten sensitivity or Celiac disease.

What’s the deal with whole grains and keto?

Most whole grains aren’t considered keto-friendly because they naturally contain carbs, which can exceed the strict limits of the diet. However, whole grains are a valuable source of nutrients and fiber that support long-term heart health.

Can I eat whole grains with diabetes?

Yes. Whole grains are recommended for people with diabetes because their fiber slows digestion and helps prevent sharp blood sugar spikes. Some whole grains also provide chromium, a trace mineral that may increase insulin sensitivity. Choosing intact grains like oats, quinoa, and barley can make managing blood sugar easier while still supporting heart health.

Make More Grains Whole for Your Heart

Whole grains are an important part of a heart-healthy diet. They contain beneficial fiber, vitamins, and minerals that can benefit your heart, blood sugar, digestion, and weight. 

Although diet culture has given carbohydrates and many whole grains a bad reputation, a balanced diet that includes fiber-rich whole grains, lean protein, and healthy fat is best for optimal metabolic control and heart health. A diet makeover with more whole grains and fewer refined grains can also help improve elevated lipid levels and blood pressure readings.

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