Oats are high in soluble fiber, specifically beta-glucans, which have been shown to help lower blood pressure. Start your day with a bowl of oatmeal or use oats in recipes like overnight oats.
Brown rice is a whole grain that contains more fiber and nutrients than white rice. It's a versatile staple that can be used as a side dish or as a base for grain bowls.
Quinoa is a complete protein and a good source of fiber. It's a nutrient-dense grain that can be used in salads, side dishes, or as a main course.
Barley is rich in both soluble and insoluble fiber, which can help reduce blood pressure. It can be used in soups, stews, and as a substitute for rice.
Whole wheat products, including whole wheat bread, pasta, and couscous, provide more fiber and nutrients compared to refined wheat products.
Bulgur is a quick-cooking whole grain that is a good source of fiber and vitamins. It's often used in Middle Eastern and Mediterranean dishes like tabbouleh.
Millet is a gluten-free whole grain that is rich in magnesium and potassium, minerals important for blood pressure regulation.
Farro is an ancient grain with a nutty flavor and a good amount of fiber and protein. It can be used in salads, soups, and as a side dish.