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Brown Rice Reduces Risk of High Blood Pressure

Brown rices (unpolished rices), including red rice, are WHOLE GRAINS

The following 10 links are from a page on the excellent website:  http://wholegrainscouncil.org

http://wholegrainscouncil.org/whole-grains-101/health-studies-on-whole-grains

 

 

Doctors Explain Healthy Way for Bill Clinton's Dramatic Weight Loss  (on Youtube)

http://www.youtube.com/watch?v=UoHt9cSWJVI

Although a vegan (non-meat, non-dairy) diet is very extreme, the whole grain (unrefined grain), legumes (lentils, beans, peas), vegetable and fruit aspect of the diet is highly recommended. The body can heal itself, as he says.

http://kellyelynnreport.blogspot.com/2010/11/have-you-seen-former-president-clinton.html

Healthy Eating Guidelines : How to Eat to Lower Blood Pressure (on Youtube)

http://www.youtube.com/watch?v=Krk2Vo8iWPA

A good, simple video by dietitian Christine Marquette , which includes whole grains, as well as some meat and fish

48G OF WHOLE GRAINS DAILY CUTS BLOOD PRESSURE

In a cross-over study conducted at the UK’s University of Surrey, researchers asked 14 healthy normal-weight adults to consume either two whole grain rolls (totaling 48g of whole wheat) or two control rolls with their normal diets. While researchers did not find the decrease in appetite they had been seeking, they were surprised to find a significant decrease in the subjects’ systolic blood pressure during the three weeks they ate the whole wheat rolls, and an increase in systolic pressure during the white-bread phase of the trial.  
British Journal of Nutrition, April 18, 2011: 1-4 [Epub ahead of print]

RCT SHOWS WHOLE GRAINS REDUCE BLOOD PRESSURE

In a randomized control trial of 233 healthy, middle-aged volunteers, subjects spent 4 weeks consuming a run-in diet of refined grains, and then were randomly allocated to the control diet (refined), a whole wheat diet, or a whole wheat and whole oats diet for 12 weeks. Each group consumed 3 daily portions of the specific grains. Systolic blood pressure and pulse pressure were significantly reduced by 6 and 3 mm HG, respectively, in the whole grains groups compared to the control refined group. Researchers at the University of Aberdeen concluded that this blood pressure decrease would decrease the incidence of coronary artery disease and stroke by 15-25% respectively.
American Journal of Clinical Nutrition, October 2010; 92(4):733-40. Epub August 4, 2010

WHOLE GRAINS VARY IN POSITIVE HEART DISEASE BENEFITS

Penny Kris-Etherton and Kristin Harris at Penn State's Department of Nutrition Sciences, reviewed research on whole grains and coronary heart disease risk in an effort to explain mixed results from one study to another. They concluded that, "due to the varying nutrition compositions of different whole grains, each could potentially affect CHD risk via different mechanisms." Whole Grains high in soluble fiber tend to decrease LDL cholesterol and improve insulin response, for example, while those high in insoluble fiber may have a prebiotic effect, while lowering glucose and blood pressure. While intervention studies have not proven the observered epidemiological link between whole grains and weight loss, visceral fat loss has been shown. Differences in processing of whole grains may also affect their heart-healthy potential. 
Current Atherosclerosis Reports, September 7, 2010 [Epub ahead of print]

MORE WHOLE GRAINS, LESS HYPERTENSION

Researchers at Brigham and Women's Hospital and the Harvard Medical School followed 31,784 men in the Health Professionals Follow-up Study for 18 years, and found that about one-third developed hypertension, or high blood pressure. The researchers found that men who ate the most whole grains had a 19% reduced risk of developing high blood pressure. Those with higher bran consumption had a 15% reduced risk of hypertension, leading researchers to conclude that bran may play an important role in the prevention of hypertension. 
American Journal of Clinical Nutrition, July 1, 2009. DOI:10.3945/ajcn.2009.27460

WHOLE GRAINS CUT CHOLESTEROL

Italy's National Research Council (CNR) just published a study showing that healthy middle-age adults lowered total cholesterol by 4.3% and LDL ("bad") cholesterol by 4.9%, by eating whole grains instead of refined grains. The crossover study randomly assigned the 15 subjects to consume either refined or whole grains, in two equal-calorie diets. After three weeks, both groups took a "washout" break for two weeks, then switched diets. Although researchers reported no changes in blood or fat metabolism, hormones associated with insulin levels, compounds linked to immune response, magnesium levels, or CRP (a marker of inflation) with either diet, the subjects' fasting cholesterol levels definitely improved on the whole grain diet.
Nutrition, Metabolism, and Cardiovascular Disease, online June 9, 2009.DOI:10.1016/j.numecd.2009.03.025

WHOLE GRAINS REDUCE WEIGHT, CUT CVD RISK

In a clinical study conducted at Penn State, researchers put 50 obese adults on a reduced calorie diet for 12 weeks, during which time half the group was asked to eat all their grains as whole grains, and the other half was advised to avoid whole-grain foods. Body weight, waist circumference and percentage body fat decreased significantly in both groups, but the whole grain group saw a signicantly greater decrease in abdominal fat, and a 38% decrease in C-reactive protein (CRP), an inflammatory marker for cardiovascular disease.
American Journal of Clinical Nutrition, January 2008; vol 87(1): 79-80

WHOLE GRAINS REDUCE HYPERTENSION RISK

Researchers at Harvard studied nearly 30,000 enrolled in the Women’s Health Study. Lu Wang’s team found that, over ten years, those who ate the most whole grains had an 11% lower chance of developing high blood pressure.
American Journal of Clinical Nutrition, August 2007; vol 86(2):472-9

WHOLE GRAINS MAY HELP REDUCE BLOOD PRESSURE

USDA researcher Kay Behall and colleagues studied a small group of men and women as they followed a 10-week diet where all the grains were whole grains. The subjects, all of whom had slightly elevated cholesterol, showed significant reductions in both systolic and diastolic blood pressure when whole grains were added. They also lost about 1kg during the course of the study– although the whole grain diet was higher in calories than a control low-fat diet with refined grains used at the start of the study.
Journal of the American Dietetic Association, September 2006; vol 106(9):1445-9

WHOLE GRAINS HELP YOUR HEART

Yet another study documents the relationship between whole grain consumption and heart health. Dr. Majken Jensen and fellow professionals at the Harvard School of Public Health analyzed diet and health records of over 27,000 men aged 40-75, over a period of 14 years, and found that those with the highest whole grain intake (about 40g per day) cut heart disease risk by almost 20% – but even those eating just 25g cut their CHD risk by 15%.
American Journal of Clinical Nutrition, December 2004; vol 80:1492-1499

WHOLE GRAINS CUT HEART DISEASE RISK

Researchers led by Dr. Mark Pereira collected data on 91,058 men and 245,186 women who participated in 10 studies in the US and Europe. After 6-10 years of followup, the research showed that, for each 10 grams of fiber consumed per day, there was a 14% reduction in heart disease risk and a 25% reduction in risk of dying from heart disease. In short, the cereal fiber in whole grains appears to make heart disease much less likely—and less serious if it does occur.
Archives of Internal Medicine, February 2004; vol 164:370-376