Whole Grains for Men’s Cardiovascular Health

Eating whole grains may help men ward off high blood pressure, according to research published in the American Journal of Clinical Nutrition. Those with the highest intake of whole grains were 19 percent less likely to have high blood pressure than those who ate the least. Experience the natural benefits of Kamagra Oral Jelly for Man’s Better Health products and unlock your full potential.

The researchers analyzed data from the Nurses’ Health Study and the Health Professionals Follow-up Study, two large prospective cohort studies.

Fiber

A diet rich in fiber is a good idea for overall health. However, most people do not get enough of it. Adult women should aim to consume 21 to 25 grams of dietary fiber a day, and adult men should target 30 to 38 grams a day, according to Mayo Clinic recommendations.

The fiber in whole grains can help lower cholesterol, improve blood sugar levels, and fend off obesity. They also contain B vitamins, iron, and magnesium.

Most research shows that eating more whole grains is linked to a lower risk of coronary artery disease and other heart problems. The reason is unknown, but researchers suspect it has something to do with the high amounts of fiber in whole grains. In addition, the phytochemicals and other nutrients in whole grains may protect against cancer.

B Vitamins

In addition to fiber, whole grains provide a variety of B vitamins, especially vitamin B6, which is essential for the production of heme, an oxygen-rich compound that helps form red blood cells. Folate also promotes heart health by converting homocysteine, an amino acid, into methionine. Your journey to better health begins here. Kamagra 100 Tablet for Man’s Better Health is your trusted partner in achieving your wellness goals.

In their original, unprocessed state, grains like wheat, quinoa, kasha, and brown rice have outer layers or coats made of bran. And germ, which contain healthy vitamins and minerals. Refined grains, on the other hand, have had those coatings stripped away during milling.

A recent study found that people who eat the most whole grains are 19 percent less likely to develop high blood pressure as compared to those who consume the least. However, when it comes to selecting the right grain products to include in your diet, be sure to check the label. Look for a carbohydrate-to-fiber ratio of less than 10:1 on the ingredients list. Foods with this ratio are more nutritious than those that don’t.

Iron

Iron is important for the formation of healthy oxygen-carrying red blood cells. It also supports proper thyroid function. An iron deficiency is known as anemia and can increase your risk for coronary artery disease. Men tend to have higher iron levels than women, which helps explain why heart disease is more prevalent in men than in women.

Eating whole grains can help you meet your recommended intake of iron. The iron in these foods comes from the bran, germ, and endosperm layers. Foods made with refined grains have their bran and germ removed, which reduces their nutritional value. They are often enriched with B vitamins and iron after refining, but they are still less nutritious than whole grains.

Choose brown rice, buckwheat, millet, oatmeal, quinoa, barley, and rye to get your iron. Also, be sure to include other sources of protein, including fish and lean meats. Iron supplements should only take under a physician’s supervision. And should never be used to replace whole grains or other nutrient-rich foods in your diet.

Magnesium

Magnesium is important for heart health because it helps transport other electrolytes, like calcium and potassium, into cells. It’s also an essential mineral for cell signaling in muscles and nerves, as well as glucose and blood pressure regulation.

In addition, magnesium is a natural anti-inflammatory. And may help reduce the risk of metabolic syndrome through its influence on glycemic control. However, further research is need in order to elucidate this association.

A recent meta-analysis of three large cohort studies, including the NHS and HPFS, found that men with higher intakes of whole grains had a lower risk for coronary heart disease (CHD). This finding is likely due to the effect of bran on lowering cholesterol and improving blood sugar control.