Whole grain products are usually high in fibre and low in fat. Keep them that way by using only small amounts of added fats like mayonnaise, butter, margarine, sauces and spreads. Also, use spices and homemade tomato based sauces to add more falvour to your grain dishes. Look for whole grain flours(whole wheat flour, whole oat flour, whole rye flour, whole rice flour) or whole grains (rolled oats, flaked rye, cracked wheat) as the first ingredient in the ingredient list when you buy breads, crackers, muffins or other baked goods.
Baked goods such as breads, bagels, rolls and homemade muffins are lower in fat than croissants, store-bought muffins, most crackers and baked desserts. Avoid products made with hydrogenated or partially hydrogenated vegetable oils or shortenings.
Grains are also rich in soluble fibre (the kind that lowers LDL-C and triglycerides) and insoluble fibre (the kind that helps prevent constipation and protect against some types of cancer). In some grains the fibre is mainly insoluble (e.g., wheat, corn) and in others it is mainly soluble (e.g., oats, barley). To help lower your LDL-C and triglycerides, choose grain products rich in soluble fibre such as barley, oatmeal and psyllium or ground flax seed-enriched cereals more often.
To make grain or cereal preparation easier, use a rice cooker to prepare them. All you need to do is add your rice, oatmeal, pasta, or other grains and cereals, the required fluids, and choose the correct setting. Including herbs and spices can add flavour in a heart-healthy way.