Eating Whole Grains Helps You Live Longer, Harvard Study Finds

Eating at least three servings of whole grains a day could lower your risk of death, according to new research conducted at Harvard and published in the American Heart Association's journal, Circulation. While dietary guidelines have long included whole grains as an essential component of healthy eating patterns, people don't eat enough of them, according to the analysis. In the United States, average consumption remains below one serving a day, despite the long-time recommendation of three servings a day.

Fiber-rich whole grains, such as whole wheat, oats and brown rice, help improve blood cholesterol levels and lower the risk of heart disease, stroke, obesity and type 2 diabetes, the study noted. Dietary fiber can also make you feel full longer, so you may eat fewer calories and skirt the risk of obesity.

According to researchers, the death rates among those who consumed three servings (48 grams) of whole grains daily declined by 20 percent for total deaths, 25 percent for cardiovascular deaths and 14 percent for cancer-related deaths.

This analysis included 12 studies involving 786,076 participants.

Low-carbohydrate diets that ignore the health benefits of whole grains foods "should be adopted with caution," according to the study, as they may be linked to higher cardiovascular risk and mortality.

The American Heart Association recommends a heart-healthy dietary pattern emphasizing fruits, vegetables, whole grains and other nutritious foods and specifically that at least half of grain consumption should be whole grains.

Previous studies also have heralded the impact of eating whole grain foods on longevity.