Women who eat more whole-grain foods may be less likely to develop heart disease, says a recent report in the American Journal of Clinical Nutrition.

The study, part of the ongoing Nurses’ Health Study, followed the diets and habits of female nurses for over 10 years. The women with the lowest risk of heart disease ate at least two and a half servings of whole-grain foods per day. The association remained strong even after the researches accounted for exercise, smoking, other dietary factors, and age.

What is it about whole grains that protect the heart? Whole grains are minimally processed and retain their fiber-rich bran, endosperm, and nutrient-packed germ. Refined grains, on the other hand, have most of their bran and germ removed. The authors speculate that the soluble fiber and antioxidants found in whole grains reduce blood cholesterol and help repair damage to the arteries, thereby reducing the risk for a heart attack.

Eating whole-grain foods is also linked with reduced risk of certain cancers, including cancers of the colon, stomach, and rectum.

Currently, only 7 percent of the U.S. population is eating three or more servings of whole grains each day, the amount recommended by the American Heart Association and the American Cancer Society to help protect against chronic diseases like heart disease, cancer, obesity, and diabetes. A serving is one slice of bread or half a cup of cooked rice, pasta, or oatmeal. Breads and cereals are the primary source of whole grains for Americans.

Heart disease and cancer are currently the number one and two killers, respectively, of American men and women.

Tips to get more whole grains:

• Eat whole grain cereals, such as shredded wheat or oatmeal, for breakfast or snacks.
• Look for the word 'whole' in first few ingredients, such as whole-wheat flour.
• Substitute half of the white flour with whole-wheat in recipes such pancakes, muffins, and breads.
• Add wheat germ to yogurt and cereals.
• Try whole-wheat pasta. Mix it half-and-half with regular pasta.
• Use brown rice in soups, stir fry, or pilaf.
• Try bulgur, such as tabouli salad.
• Switch to whole grain breads, hamburger buns, and bagels.
• Have popcorn instead of pretzels or chips for a snack.
• Experiment with unfamiliar whole grains such as hulled barley, millet, amaranth, quinoa, rye, and red wheat. When cooked, these make excellent, hearty breakfast cereals.