Your tastes may be refined — but your grains shouldn’t be.

While “white” foods like pasta, white rice and white bread are staples in the American diet, they’re doing little to help people keep their blood pressure in check. But switching to whole-grain options can help drive down blood pressure and reduce the risk for future heart problems.

The U.S. Department of Agriculture (USDA) suggests adults consume between five to eight ounces of grains per day, depending on factors like their age and activity level.

Research has shown that people who eat four or more servings of whole grains a day can reduce their risk of high blood pressure by more than 20 percent — and up to four percent more for each additional daily serving. A serving of whole grains may include a single packet of instant oatmeal, a half cup of cooked brown rice or a slice of whole-wheat bread. Whole-wheat crackers, barley, whole-grain pasta and wild rice can also prove to be heart-healthy choices for getting in your grains.

So why are whole grains so healthy? Researchers are still trying to determine how whole grains can have such an impact on blood pressure, but we do know that whole grains have far more nutritional value than their refined counterparts and are packed with fiber.

It’s important to make sure you’re making a whole-grain choice. Check ingredient labels and make sure the first ingredient listed includes the word “whole.” Just because a food is dark in color doesn’t mean it’s a whole-grain choice. Realizing the healthy benefits of whole grains, many manufacturers prominently display “whole grain” on their packaging.

You can find more ways to boost your heart health in Tanner’s Health Library.