New study: Researchers who reviewed health and nutrition data for 31,684 men found that those who consumed the most whole grains (about 52 g daily) were 19 percent less likely to develop high blood pressure than those who consumed the least whole grains (about 3 g daily).

Best sources: Oatmeal (instant or cooked) — one cup, 30 g to 35 g… popcorn — one cup, 10 g to 12 g… whole-wheat bread — one slice, about 15 g… and bran cereal — one cup, 5 g to 10 g.