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.

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.

People who eat low-carb diets full of plants and whole grains are less likely to get heart disease than those who eat low-carb diets full of junk food and meat, according to long-term studies of U.S. health workers.

People who eat low-fat diets full of plants and whole grains are less likely to get heart disease than those who eat low-fat diets full of sugary snacks and processed foods, according to long-term studies of U.S. health workers.

Eating more whole grains like brown rice and whole wheat bread might help lower your chances of getting heart disease or diabetes, but eating white bread and sugary cereals doesn’t seem to offer the same protection—so what kind of grains you eat might matter for your long-term health.