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Share on Pinterest Consuming 4 to 6 servings of whole grains per day could offer significant heart health benefits, according to a new study. Viktoriya Skorikova/Moment/Getty Images A large meta-analysis suggests that eating more whole grains may offer substantial cardiovascular benefits. The findings show that every additional 48 grams of whole grains consumed per day was associated with improvements in body weight, waist circumference, total cholesterol, and inflammatory markers.
The greatest cardiometabolic benefits appeared at 60 to 100 grams of whole grains per day, or 4 to 6 servings. Whole grains, such as oats, brown rice, whole wheat, and farro, offer cardiovascular and metabolic health benefits as part of a balanced diet. Whole grains have long been touted for their heart health benefits.
Even a box of Cheerios boasts the trademark heart-healthy claim. Now, researchers say that loading up on whole grains may offer even greater cardiovascular benefits. A large meta-analysis of 87 trials found that roughly 4 to 6 servings of whole grains per day offer substantial benefits for cholesterol, inflammation, blood pressure, and metabolic health.
The benefits, the researchers say, start at around three servings of whole grains per day. That’s a bowl of oatmeal (1 serving) and two slices of whole wheat bread (2 servings). This suggests that the current recommendations of 2 to 4 servings of whole grains per day set by the U.S.
Dietary Guidelines for Americans are sufficient. However, adding a few more servings to your diet each day could be a boon for heart and metabolic health. Still, most U.S. adults fall short of getting enough whole grains in their diets, with only 2.9–7.7% consuming the recommended amount each day, meaning that most people aren’t getting enough dietary fiber .
The meta-analysis examined randomized trials and identified a dose-response relationship between whole grain consumption and multiple health markers. For every additional 48 grams of whole grains consumed per day, participants experienced reductions in: body weight waist circumference total cholesterol interleukin-6 (IL-6), a protein involved in inflammation For most outcomes, the greatest benefits were observed at approximately 60 to 100 grams of whole grains per day by dry weight, or about 4 to 6 servings. However, most of the trials analyzed lasted about 8 weeks, so the long-term effects of these improvements are not yet known.
While the findings come from randomized controlled trials, a strong form of evidence, the research is not definitive. The observed changes were generally modest, but even modest improvements in cardiovascular risk factors can be meaningful, particularly when whole grains are consumed as part of a healthy, balanced diet . “The findings reinforce the broader evidence supporting whole grains as part of a heart-healthy diet,” said Cheng-Han Chen , MD, board certified interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center in Laguna Hills, CA.
Chen wasn’t involved in the study. Chen said the researchers’ 4-serving recommendation provides a useful, practical target for heart health, but noted that everyone’s nutritional needs are different. “I would not interpret these findings to mean that everyone needs to reach a specific number of servings to improve their heart health.
Rather, they reinforce the importance of making whole grains a regular part of our diets and choosing them consistently over refined grains whenever possible,” Chen told Healthline. Whole grains may support cardiovascular health through several mechanisms. As a key source of dietary fiber, whole grains also contain several important nutrients that support heart health.
“Dietary fiber is likely an important part of the picture, but it is probably not the only factor,” Chen said. “Whole grains contain fiber as well as a variety of vitamins, minerals, antioxidants, and other plant compounds that may work together to support cardiovascular health.” Michelle Routhenstein , a heart-health dietitian for Entirely Nourished, wasn’t involved in the study, but explained that whole grains contain a combination of heart-healthy nutrients, such as: beta-glucan fiber magnesium potassium B vitamins polyphenols healthy fats phytosterols (derived from wheat germ) Chen added that dietary fiber may also help support blood sugar management, healthy cholesterol levels, and a healthier gut microbiome. “Whole grains may influence several of the established risk factors for heart disease, including cholesterol, blood pressure, blood sugar, body weight, and inflammation,” he said.
“Rather than attributing the cardiovascular benefits of whole grains to one particular nutrient, I think of them as a nutrient-dense food group that can positively influence several pathways involved in cardiovascular health.” Of course, plenty of research supports the cardiovascular and metabolic benefits of whole grain consumption. A 2020 systematic review and meta-analysis found that replacing refined grains with whole grains can improve total cholesterol, low-density lipoprotein cholesterol, hemoglobin A1c, and C-reactive protein. A 2025 meta-analysis reported reductions in systolic or diastolic blood pressure, although results across studies were somewhat inconsistent.
While these improvements may benefit cardiovascular and metabolic health, experts note that whole grains aren’t a magic bullet. “Whole grains are one component of an overall heart-healthy lifestyle,” Chen said. “In addition to incorporating whole grains regularly, I recommend focusing on a balanced diet that includes plenty of fruits and vegetables, lean sources of protein, and healthy fats while limiting highly processed foods, added sugars, and excessive sodium.
Regular physical activity is also important, as are maintaining a healthy weight, not smoking, getting adequate sleep, and keeping conditions such as high blood pressure, high cholesterol, and diabetes under control.” Refined carbohydrates account for around 42% of total calories in the average American diet. Experts recommend choosing unrefined whole grains over empty, processed carbs when possible. Routhenstein said that many people could benefit from getting more whole grains in their diet, but not everyone may need 6 servings of whole grains per day.
“What matters most is the replacement of refined grains for whole grains, rather than simply adding more food to the diet,” she said. For meaningful cardiometabolic benefits, you might aim for around 3 to 6 servings of whole grains per day. For context, a single serving is about 16 grams of whole grains, such as: one slice of whole wheat bread 1/2 cup of cooked brown rice or oatmeal 2 cups of air-popped popcorn Starting with simple swaps, such as choosing oatmeal over refined cereal or brown rice over white rice, can help you get more whole grains in your diet.
Here are a few practical ideas to help you get started: oatmeal instead of sugary cereal brown rice instead of white rice whole wheat bread instead of white bread farro or quinoa instead of refined grains air-popped popcorn instead of chips Routhenstein recommended choosing palatable, tolerable, and easily accessible whole grains. “This can look like oats, bulgur, whole wheat pasta, whole grain bread, quinoa, and farro,” she said. “If you are gluten-free, you can choose options like quinoa, brown rice, amaranth, and gluten-free oats.” Remember that substitution is key.
Simply adding more grain-based foods to your diet may not provide the same health benefits as replacing refined grains with whole grains. “The goal isn’t to make one perfect dietary choice, but to build healthy habits that can be maintained over the long term,” Chen said. “Small, consistent changes like choosing whole-grain bread, brown rice, oatmeal, or whole-grain pasta instead of refined alternatives can add up and contribute to better cardiovascular health over time.”
Source: Healthline
