Heart health is a priority for many Americans, especially as we think about long-term wellness and everyday food choices. What we eat plays an important role in supporting a healthy heart, and whole grains — including wheat — are a key part of that picture.
Wheat has been a dietary staple for generations, and modern nutrition research continues to show that whole-grain wheat foods can support heart health when included as part of a balanced diet.
How wheat supports a healthy heart
Whole-grain wheat contains all parts of the grain kernel — the bran, germ and endosperm. This complete structure provides nutrients that work together to support cardiovascular health.
Fiber helps manage cholesterol
One of the most important heart-health benefits of wheat comes from its fiber content. Dietary fiber, especially the type found in whole grains, helps lower LDL cholesterol by reducing how much cholesterol is absorbed into the bloodstream. Lower LDL cholesterol is associated with a reduced risk of heart disease.
Supports healthy blood vessels
Whole-grain wheat provides nutrients such as magnesium and antioxidants that support normal blood vessel function. These nutrients help blood vessels relax and maintain healthy circulation, which is essential for heart health.
Helps regulate blood sugar
Stable blood sugar levels are closely linked to heart health. Whole-grain wheat digests more slowly than refined grains, helping prevent sharp blood sugar spikes. This steady response supports metabolic health and reduces strain on the cardiovascular system over time.
Whole grains and reduced heart disease risk
Dietary patterns that include whole grains are consistently associated with lower risk of heart disease. People who regularly consume whole-grain foods tend to have healthier cholesterol levels, better blood pressure control and improved overall heart health compared to those who eat mostly refined grains.
Wheat-based whole-grain foods make it easier to meet whole-grain recommendations because they are widely available, affordable and familiar to most families.
Why Americans need more whole grains
Despite clear guidance to make at least half of daily grain choices whole grains, most Americans fall short. This gap means many people are missing out on fiber and other heart-supporting nutrients that whole-grain wheat provides.
Incorporating more wheat foods is a practical way to close this gap without drastic diet changes.
Simple ways to add heart-healthy wheat to your diet
Adding wheat to support heart health can be easy and enjoyable:
- choose bread labeled “100% whole wheat” more often
- swap refined pasta for whole wheat pasta in favorite dishes
- use whole wheat flour in baking for muffins, quick breads and pancakes
- add whole wheat rolls or flatbreads to meals with soups and salads
- snack on whole-grain wheat crackers paired with heart-healthy toppings
These small swaps help increase fiber intake while keeping meals satisfying.
A heart-smart choice you can stick with
Supporting heart health doesn’t require cutting out entire food groups. Instead, it’s about building balanced meals with foods that provide lasting nutrition. Whole-grain wheat fits naturally into this approach, offering fiber, essential nutrients and versatility for everyday eating.
Choosing more whole-grain wheat foods is a simple step that can support a healthy heart — not just today, but for years to come.
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