Grains come in many shapes and sizes, from large kernels of popcorn to small quinoa seeds. Also called cereals, grains are the widely varied seeds of grasses, which are cultivated for food.

All types of grains are good sources of complex carbohydrates, various vitamins and minerals and are naturally low in fat. But grains that haven't been refined — called whole grains — are even better for you. Whole grains are better sources of fiber and other important nutrients, such as selenium, potassium and magnesium.

Grains are the seeds of plants. When whole, they include the bran, germ and endosperm — all of which contain valuable nutrients.

 Bran. Forming the outer layer of the seed, the bran is a rich source of niacin, thiamin, riboflavin, magnesium, phosphorus, iron and zinc. The bran also contains most of the seed's fiber.

 Germ. The part from which a new plant sprouts, the germ is a concentrated source of niacin, thiamin, riboflavin, vitamin E, magnesium, phosphorus, iron and zinc. The germ also contains protein and some fat.

 Endosperm. Also called the kernel, the endosperm makes up the bulk of the seed. It contains most of the grain's protein and carbohydrates and has small amounts of vitamins and minerals.

Diets with increases whole-grain foods, high in soluble or insoluble fiber, are associated with a reduction in blood pressure in individuals with slightly elevated cholesterol, according to researchers in Maryland.

Dr. Kay M. Behall and colleagues from the U.S. Department of Agriculture, Beltsville, examined the effects on blood pressure of whole-grain diets containing insoluble fiber (whole wheat and brown rice) and soluble fiber (barley).

Seven men, nine premenopausal women, and nine postmenopausal women, all with mildly high cholesterol, were put on the controlled Step I American Heart Association diet for 2 weeks.

After that, refined carbohydrates in the Step I diet were replaced with whole-grain foods. Two types of whole-grain diets -- whole wheat/brown rice, barley, or half wheat-rice/half barley) were each consumed for 5 weeks.

Blood pressure was measured weekly and weight was measured daily before breakfast. Results of the study are published in the September issue of the Journal of the American Dietetic Association.

Blood pressure decreased significantly during the all whole-grain diets. Systolic blood pressure, the top reading, declined by 2.2 mm Hg when the subjects consumed the Step I diet and declined by an additional 1.4 to 6.7 mm Hg while subjects consumed the whole-grain diets, Dr. Behall's team reports.

Diastolic blood pressure, the lower reading, declined by 2 mm Hg on the Step I diet and was reduced an additional 2.9 to 3.7 mm Hg when whole-grains were added.

Among the men, the greatest reduction in arterial pressure was observed during the half-and-half diet, while the greatest reduction in arterial pressure for women occurred during the diet with barley. Postmenopausal women were the least responsive.

Subjects lost about 1 kg during the course of the study, a significant difference. Compared to the Step I diet, calorie levels were significantly higher during all whole-grain diets.

"Increasing whole-grain foods, whether high in soluble or insoluble fiber, can reduce blood pressure and may help control weight," the researchers conclude.

So,Add more grains to your meals and snacks using these ideas:
 Enjoy breakfasts that include high-fiber cereals, such as bran flakes, shredded wheat or oatmeal.

 Substitute whole-wheat toast or whole-grain bagels for plain bagels. Substitute low-fat, multigrain muffins for pastries.

 Make sandwiches using whole-grain breads or rolls.

 Expand your grain repertoire with whole-grain complements, such as kasha, brown rice, wild rice, bulgur or whole-wheat tortillas.

 Feature wild rice or barley in soups, stews, casseroles and salads.

 Add whole grains, such as cooked brown rice or whole-grain bread crumbs, to ground meat or poultry for extra body.

 Use rolled oats or crushed bran cereal in recipes instead of dry bread crumbs.

 Toast grains to bring out their nutty flavor before adding them to recipes.

Whole grains have historically been considered the staff of life, as they form the basis for many healthy meals and snacks. Eating a variety of whole grains not only ensures that you get more nutrients, but also helps make your meals and snacks more interesting.

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