Eating 7 grams of fiber from cereal each day might help lower your chance of getting heart disease, so whole grains could be a big help for your heart.

If you swap out 5% of the unhealthy fats in your diet with whole grains like oats or brown rice, you might lower your risk of heart disease by 9%—and it’s not just because of the fiber in the grains.

Eating more whole grains like oats and brown rice instead of white bread and pastries may help lower your risk of heart disease because they help keep your cholesterol and inflammation in check.

Eating more fiber and whole grains like oats, brown rice, and beans seems to help your body handle sugar better, keep your weight in check, and lower your risk of heart disease.

People who eat more whole grains like oats and brown rice instead of white bread and sugary cereals tend to have a lower chance of getting heart disease, according to studies that watch what people eat over time.

People who eat more whole grains like oats and brown rice, and fewer white breads and sugary snacks, tend to have less heart disease — and this pattern has been seen in many different groups of people.