Key TakeawaysThe American Heart Association recommends including whole grains in your diet to help support heart health.Whole grain sorghum is an ancient grain that supports overall health, including heart health.Sorghum is a versatile grain that is gluten-free and full of fiber.

Key Takeaways

The American Heart Association recommends including whole grains in your diet to help support heart health.Whole grain sorghum is an ancient grain that supports overall health, including heart health.Sorghum is a versatile grain that is gluten-free and full of fiber.

One of the biggest heart disease risk factors within your control is what you eat.

The American Heart Association recommends limiting salt and added sugars while consuming a wide variety of fruits and vegetables, plant-based and lean proteins, and minimally processed foods.When it comes to grain choices, this association explicitly suggests leaning on whole grains when possible.

What exactly are whole grains, why are they heart-healthy, and is there one best grain to support your cardiovascular health? Here’s what you need to know—and why you shouldn’t sleep on a grain called sorghum.

Whole Grains and Heart Health

What do we mean when we say “whole grain”?

“As their name suggests, whole grains are those whose entire grain—the endosperm, germ, and bran—is left intact,”Isabel Vasquez, RD, LDN, a registered dietitian at Your Latina Nutrition, told Verywell. “Refined grains, on the other hand, have had the bran and germ removed through processing, leaving just the endosperm. As a result, refined grains are lower in fiber and micronutrients.”

Whole grains are unique grains that are an important part of a heart-healthy diet for many reasons.

“Whole grains are rich in fiber and can help lower LDL and total cholesterol to support cardiovascular health," Rachelle LaCroix Mallik, RD, LDN, a registered dietitian atThe Food Therapist, told Verywell. “In addition to fiber, whole grains provide other important nutrients like B vitamins, minerals like zinc and magnesium, and antioxidants. Plus, adding whole grains to your plate can make meals more satisfying and filling.”

Many whole grains are natural sources of calcium, magnesium, and potassium, three nutrients that are emphasized in theDietary Approaches to Stop Hypertension(DASH) diet.

Quinoa, brown rice, oats, and whole-grain bread tend to be popular whole-grain options. But if you are trying to eat more whole grains, there is another grain you may not be as familiar with that is full of important heart health-supporting nutrients: sorghum.

Heart Healthy Foods: What to Eat and What to Avoid

Why Sorghum Is a Heart-Healthy Grain Choice

Sorghum checks several important boxes. As a versatile and nutrient-rich grain, it bears a striking resemblance to corn as it grows, with tall, sturdy stalks that can reach heights of 6 to 12 feet. Whole grain sorghum includes the bran, endosperm, and germ. It’s a remarkably sustainable crop, demonstrating resiliency in the face of environmental pressures.

This grain has a unique taste that is often likened to that of wheat but with a slightly sweeter profile and a more hearty, full-bodied texture. The versatility of sorghum allows it to adapt to the flavors of the dishes it is used in, making it a valuable addition to a variety of culinary creations.

Sorghum is a gluten-free source of whole grains, allowing people with celiac disease or gluten sensitivities to enjoy a boost of fiber, antioxidants, and micronutrients.

Antioxidant-rich

Supports Gut Health

Like all whole grains, sorghum is a natural source of fiber. Dietary fibers interact directly with gut microbes, helping support gut health. Having a healthy gut may help boost your immune system, keep your bowel movements regular, and even support your mood.Having a healthy gut also helps prevent atherosclerosis (thickening of arteries), high blood pressure, heart failure, and type 2 diabetes.

Provides Vitamin B6

Vitamin B6 plays a crucial role in brain development and function, and a deficiency is linked to elevated heart disease risk. Sorghum is a natural source of vitamin B6, providing a whopping 34% of the daily value of this nutrient per 100 grams.

Protein-rich

A half-cup of cooked whole-grain sorghum provides more than double the amount of protein as a serving of quinoa.Data shows a higher plant protein intake is associated with a reduction in heart disease and mortality.

9 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

American Heart Association.The American Heart Association diet and lifestyle recommendations.

National Heart, Lung, and Blood Institute.DASH diet plan.

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Makki K, Deehan EC, Walter J, Bäckhed F.The impact of dietary fiber on gut microbiota in host health and disease.Cell Host Microbe. 2018;23(6):705-715. doi:10.1016/j.chom.2018.05.012

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USDA: FoodData Central.Sorghum grain.

United Sorghum Checkoff Program.Nutrition.

Huang J, Liao LM, Weinstein SJ, Sinha R, Graubard BI, Albanes D.Association between plant and animal protein intake and overall and cause-specific mortality.JAMA Intern Med. 2020;180(9):1173-1184. doi:10.1001/jamainternmed.2020.2790

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