High blood pressure: Upping your whole grain intake could lower hypertension

But in other countries it is recommended to aim for three servings a day.

The following count as one serving of whole grains, according to the Association of UK Dieticians:

• One tablespoon of uncooked oats
• Three tablespoons of whole grain cereal
• Two to three heaped tablespoons of cooked brown rice
• One medium slice of bread
• Half a wholemeal tortilla
• Half a wholemeal pitta
• Two to three tablespoons of whole grain pasta.

It is measured by two numbers: the systolic pressure (the higher number) and diastolic pressure (lower).

Systolic pressure is the force at which your heart pumps blood around your body.