Whole Grains (Especially Oats and Barley)

Whole grains have been related to a decreased risk of heart disease in several studies. A review of 45 research found that consuming three servings of whole grains per day reduced the risk of heart disease and stroke by 20%.

When people ate up to seven servings of whole grains per day, the benefits were even greater. Whole grains have more vitamins, minerals, plant components, and fiber than processed grains since all parts of the grain are intact. While all whole grains may benefit heart health, two, in particular, are worth mentioning: Beta-glucan is a form of soluble fiber found in oats that helps decrease cholesterol. Consuming oats can reduce total cholesterol by 5% and "bad" LDL cholesterol by 7%. While Barley is high in beta-glucans and may aid in the reduction of "bad" LDL cholesterol.