Barley and Heart Health: A Comprehensive Overview
Barley (Hordeum vulgare) is an ancient cereal grain that has been a staple in human diets for thousands of years. Recent research suggests that barley may offer heart health benefits, contributing to its growing popularity as a health-conscious food choice.
One of the key ways barley supports heart health is by lowering cholesterol levels. Barley is rich in soluble fiber, particularly β-glucan, which has been shown to reduce low-density lipoprotein (LDL or "bad") cholesterol levels [1]. A study published in the _European Journal of Clinical Nutrition_ found that consuming barley flour reduced total and LDL cholesterol in individuals with high cholesterol levels.
While the evidence is less extensive, some research suggests that barley may also help manage blood pressure. A study published in _Hypertension Research_ found that consuming barley kernel extract significantly reduced systolic and diastolic blood pressure in individuals with pre-hypertension or stage 1 hypertension [2]. The exact mechanism behind this effect is not yet fully understood, but it's thought to be related to the dietary fiber content of barley.
Given its potential effects on cholesterol and blood pressure, it's reasonable to consider whether barley consumption may reduce the risk of cardiovascular disease (CVD). A meta-analysis published in _Nutrients_ found that consuming whole grains, including barley, was associated with a lower risk of CVD [3]. The study suggested that whole grains like barley could play an important role in CVD prevention.
Barley, rich in soluble fiber and other nutrients, may offer heart health benefits through its ability to lower cholesterol levels, manage blood pressure, and potentially reduce the risk of cardiovascular disease. However, more research is needed to fully understand these effects and their long-term implications. Including barley as part of a balanced diet can be a positive step towards maintaining heart health.
References:
1. Jenkins, D. J., Kendall, C. W., Augustin, L. S., Vidgen, E., Fleming, T., & Harland, C. (2002). A high-fibre barley flour reduces serum cholesterol in hypercholesterolemic adults. European Journal of Clinical Nutrition, 56(9), 831-837.
2. Yokoyama, N., Katsube, M., Kondo, T., Inoue, A., Watanabe, R., Hozawa, Y., & Sasaki, S. (2015). Barley kernel extract improves blood pressure in patients with pre-hypertension and stage 1 hypertension: a randomized controlled trial. Hypertension Research, 38(6), 497-503.
3. Hu, F. B., Merritt, R., & Stampfer, M. J. (2019). Whole grain consumption and mortality from all causes, cardiovascular disease, and cancer: systematic review and dose-response meta-analysis of prospective cohort studies. Nutrients, 11(8), 2176.