Unpolished cereals are especially beneficial for the heart.

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According to a cardiologist and nutritionist, consuming unpolished cereals in their shells strengthens the heart.

“The shell and germ – parts of the grain necessary for proper metabolism – have antioxidant properties that protect the heart and blood vessels from the destructive effects of free radicals,” the cardiologist explained.

Another feature that makes unpolished cereals beneficial for the heart is their ability to reduce the level of “bad” cholesterol and other fats (triglycerides) in the blood.

“Two or more servings of whole grains per day reduce the chance of having a heart attack or dying from heart disease by 30% over a 10-year period,” the doctor said.

The specialist also named cereals as particularly effective for strengthening heart health.

• Barley groats.
• Bulgur.
• Quinoa.
• Oats or long-cooked flakes.
• Green buckwheat.
• Unpolished brown rice.

In turn, white polished rice, semolina, and instant oatmeal should be present in the diet at least or completely excluded. Such products contain very little fiber (dietary fiber), which is needed to “cleanse” blood vessels from fats. Daily health dietary fiber should be consumed in an amount of 30-45 grams.