Can Eating Whole Grains Reduce Hypertension Risk? A New Review Says 'Yes'

A team of epidemiologists performed a systematic review and meta‑analysis that included data from more than 182,000 individuals across nine prospective cohort studies. The review, entitled "Whole grain and refined grain consumption and the risk of hypertension: a systematic review and meta-analysis of prospective studies," was published on July 1, 2025 in the journal Scientific Reports.

The study incorporated meta‑analysis studies up to July 25, 2024; and showed that daily intake of 200 g of whole grains (about two bowls of oatmeal) is associated with a 22% reduction in the risk of developing hypertension compared to when someone intakes no whole grains.

The researchers also observed a lower risk for hypertension with a high intake versus a low intake, and 90 g of whole grains per day corresponds to roughly 14% more risk reduction.

"In this meta-analysis of 9 cohort studies, we observed a 26% lower risk of hypertension for high vs. low intake of whole grains and a 14% lower risk per 90 g/day, which is equal to three slices of whole grain bread or one bowl of whole grain cereals per day. The association was dose-dependent and linear and there was a 22% reduction in risk at 200 g/day. Refined grain consumption was not clearly associated with risk of hypertension," according to the review.

Whole grains are rich in fiber, antioxidants (like avenanthramide), magnesium, potassium, and support gut health—all contributing to vascular relaxation and anti‑inflammatory effects, which can reduce blood pressure. It makes sense that the review results found whole grains reduce hypertension risk. These findings were consistent with other previous data, and they emphasize the importance of whole grains in a healthy diet.

Some diets try to eliminate carbs to lose weight, but a healthy diet is a balanced diet that doesn't eliminate entire food groups. Whole grains are beneficial when you eat the right kind. Just stay away from the ultra-processed stuff.