Here's some eye-opening news. Eating plenty of whole grains brings a reduced risk of high blood pressure, and getting enough dietary fiber is associated with lower risks of heart disease in adults (not seniors) according to a pair of new studies. Eating cereals are an easy way of ensuring you're getting enough of both these vital nutrients.

One of the studies examined cereal consumption for just over 13,350 men. None of the subjects had high blood pressure at the start of the study, but during 16 years of follow up 7,267 of them were diagnosed with it.

Those who had whole grain cereals at least 7 times per week experienced a 20% lower chance of having hypertension compared to participants who didn't have cereal. A bowl of cereal also helped, reducing the risk of hypertension by a respectable 11%.

High blood pressure is a leading cause of death in the United States today. It puts patients at risk for other serious heart problems and stroke.

The second project included over 11,000 Americans and focused on dietary fiber.

Those who had the highest intakes (22-23g daily) were far more likely to have a reduced risk of heart disease in comparison to the subjects who ate only 9g of dietary fiber each day. While this was true for most adults, those over age 60 saw no benefit. It might simply be too little, too late, or eating this way may only be able to slow problems down, not stop them.

The dietary guidelines the government supports suggest we eat from 25 to 38g of dietary fiber and 48g of whole grains each day. Few of us get anywhere near those numbers; estimates suggest that most Americans get 15 grams a day. Other studies have found only 5% of us are getting to that top level: 48g of whole grains a day. Considering who many benefits whole grains bring to the body, a number like this is pretty significant.

Eating enough whole grains has been shown to decrease the harmful effects of bad fats that you eat on the lining of your blood vessels. It also lowers the risk of diabetes, about 40% less risk in those who get the recommended daily intake of whole grains. By substituting whole grains for the refined type as often as you can, you'll be giving you body a more natural source of important nutrients.

Fiber is a part of whole grains, fruits, veggies and legumes and has also been shown to bring down blood pressure, cholesterol numbers and lower BMIs, all good for your heart. Fiber also helps to keep your digestive system moving and is also known to help with blood glucose and cholesterol. Even in the study, only 17% of participants got the recommended daily amount of dietary fiber.

When it comes to choosing cereal be sure to check the box for exactly what's inside... things like sugar and sodium are no-no's. Products labeled healthy might not be, you should know that cereal is a processed food and these items are often high in sugar and salt.

Eating cereals of the wholegrain variety (in place of donuts, breakfast sandwiches and the like) along with moderation in salt and calories, getting regular exercise and other lifestyle choices are things you can do, today, to help keep your heart healthy, your blood pressure under control and your risks of heart disease reduced.

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How is coronary heart disease detected?

Unfortunately, in one third of all cases the first sign of coronary heart disease is sudden, unexpected death. The victims are completely unaware of the blockages in their coronary arteries until it is too late.

In the rest of the cases, coronary heart disease first appears as chest pain or even a heart attack. Chest pain due to coronary heart disease is usually brought on by physical exertion. Physical activity increases the demand of the heart muscle for oxygen; if significant blockage is present in a coronary artery, the demand cannot be met. This produces pain, usually in the middle of the chest behind the breastbone. The pain is often pressing or constrictive. Some people describe it by clinching their fist over their chest. The pain may radiate up into the throat or jaw.

You may have heard the phrase angina pectoris used to describe such pain (angina from the latin for throat, pectoris from the latin for chest). The pain of angina pectoris may also radiate up into the left shoulder and down the left arm. when triggered by exercise or exertion, angina pectoris is usually relieved by rest. Occasionally, angina is brought on by tension or emotions; or it may occur after eating a meal, or even at night when sleeping. Angina that occurs at rest is an indicator of even more serious atherosclerosis, because the heart is not getting enough oxygen even when it is not working hard. Angina pectoris may be the first signal that you have underlying coronary heart disease.

A heart attack develops when a clot forms on top of the blockage in a coronary artery. This completely prevents blood from flowing through the artery, and deprives the tissue beyond the blockage of needed oxygen and nutrients. The cells in the heart muscle (myocardium) then die, producing what is commonly referred to as a heart attack (myocardial infarction).

Often the first sign of a heart attack is the development of pressing chest pain. When a heart attack is taking place, the chest pain is often not relieved by rest. This persistent chest pain is often also accompanied by weakness, fainting, profuse sweating, nausea, and vomiting. Emergency medical attention is needed, and hospitalization is required. When a heart attack occurs, the part of the heart muscle that is injured is left with a scar.

Is your heart being deprived of oxygen without symptoms?

If you have significant blockages in your coronary arteries, you may be having "silent" episodes in which your heart muscle is not receiving enough oxygen (ischemia). Such episodes are transient, lasting only several minutes at a time, and are termed "silent myocardial ischemia" by heart doctors (cardiologists). People with this problem may be totally without symptoms, may have suffered a heart attack but gone on to be symptom free, or may have attacks of angina alternating with episodes of silent ischemia.

How common is silent ischemia?

Some doctors estimate that 2 to 3 out of every 100 men have silent ischemia during exercise; that survivors of heart attacks have one chance in ten of having silent icshemia; and that of the four million patients with angina pectoris in this country, about 80% also have episodes of silent ischemia. If you are having angina attacks, you probably are having more episodes od ischemia than is suggested by your angina attacks alone.

How is ischemia detected? Your doctor can use several different tests.

Resting electrocardiogram. The electrocardiogram (or EKG) is the best known test for heart disease. The muscle cells of your heart contract in response to electrical impulses from the nerves. Electrodes attached to your body detect these impulses as they travel through the various parts of your heart. The recording or tracing that results is the EKG. If part of your heart muscle has been damaged by a heart attack, the electrical impulses do not travel through it properly, producing an abnormal EKG. A resting EKG can also detect abnormalities (arrhythmias) in the rhythm of your heart.

The resting EKG has its limitations. For example, about three out of four patients with angina pectoris have normal resting EKGs. Many patients with with significant blockages of their coronary arteries have normal EKGs. Having a normal resting EKG does not mean that you do not have any blockages in your coronary arteries, nor does it mean you can ignore risk factors you may have for coronary heart disease.

Other tests to ask your doctor about.

Stress Exercise Electrocardiogram (Stress Test).

Stress Thallium Exercise Electrocardiogram (Stress Thallium Test).

Holter EKG Monitoring.

Coronary Angiography.

Angelo Abruzzese Author Do You Understand The Risks of Coronary Heart Disease? Coronary Heart Disease

We're learning more and more about powerhouse nutrient vitamin D. Supplements of this vital nutrient might not just be good for your bones, they may also offer protection against heart disease risks.

While science knows vitamin D plays an important part in calcium absorption and healthy bones, a growing body of work is now suggesting supplementing with vitamin D might lower the risk of heart disease too.

Over the course of the last two decades, American's vitamin D levels have dropped dramatically and deficiencies are a known problem among the elderly populations of the world.

The body naturally produces vitamin D when you're out and about (without sunscreen) in the sun; the nutrient can also be supplied to the body by consuming one of a few natural food sources or a fortified dairy or grain product. Supplements can also provide the body with what it needs.

The current Institute of Medicine recommended intake of vitamin D is 400 IU a day for those aged 51-70, and 600 IU per day for anyone over 71 - though these levels are currently (and rightfully according to many experts) under review. The upper limit for vitamin D intake, according to the IOM's current standards, is 2,000 IUs a day.

To help understand the role of vitamin D and calcium in heart disease, researchers looked at 17 studies published from 1966 to 2009.

Six studies, five involving patients on dialysis, showed a consistent reduction in heart related deaths among those who took vitamin D supplements.

Four studies of healthy subjects found no difference in heart disease between subjects who took calcium supplements and those who didn't.

Researchers point out that few studies have investigated the effect of vitamin D supplements alone (or in combination) with calcium on heart disease risk.

A second analysis of eight studies found a slight, though statistically insignificant, reduction of 10% in heart disease risk among those who took either moderate to high doses of vitamin D supplements. No such reduction was found among those who took calcium or a combination of calcium and vitamin D supplements.

Evidence to date suggests supplementing with vitamin D at moderate to high doses may have beneficial effects on reducing the risk for heart disease, whereas supplementing with calcium appears to have no apparent effect. As a result researchers are calling for more research to explain the role of vitamin D in heart disease.

However, don't take this as a knock on calcium supplements. While it may be that calcium has a neutral effect on your heart, this doesn't mean it isn't critical to your health, especially your bones.

As with vitamin D, an altogether too large portion of the U.S. population isn't getting enough of this vital nutrient according to experts.

While more work is done, if you're concerned about your heart health, look to your vitamin D levels as one of many things to help this all-important muscle stay healthy.

Remember, you should speak with your doctor before you start taking any supplement you read about or if you change your diet and exercise program dramatically.

Keeping your heart disease risks to a minimum is within your control... you need only take the first steps.

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