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.

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.

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, 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 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.