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Heart health and blood pressure

Various nutrients in barley support the cardiovascular system. These include:

Vitamins and minerals

Barley’s potassium, folate, iron, and vitamin B-6 content, together with its lack of cholesterol, all support cardiovascular functions.

For example, researchTrusted Source has suggested that consuming a diet rich in vitamin B-6 and folate may help reduce levels of a compound called homocysteine. Having high levels of homocysteine may increase the risk of heart disease.

Other studiesTrusted Source have indicated that eating a diet rich in these nutrients may help reduce heart disease risk factors such as high blood pressure.

Folate and iron are particularly important for forming red blood cells and oxygenating the blood, which is important for overall heart health.

Niacin, riboflavin, thiamin, folate, iron, magnesium, and selenium all enhance the processes of cell formation, such as carrying oxygen through the blood, and the functioning of the immune system. Barley is a good source of all these nutrients.

Sodium and potassium

The American Heart AssociationTrusted Source (AHA) recommend avoiding foods that are very high in sodium, such as fast foods. Instead, consuming vegetables, fruits, grains, and other potassium-rich foods may help maintain healthy blood pressure.

Fiber

Fiber appears to boost heart healthTrusted Source by helping manage blood pressure and controlling cholesterol levels.

More specifically, the beta-glucan fiber present in barley reduces low density lipoprotein, or “bad,” cholesterol by binding to bile acids and removing them from the body via excretion. In fact, according to one 2008 studyTrusted Source, consuming 3 g of beta-glucans per day from certain barley products can reduce total cholesterol by 5–8%.

In 2008, researchers found that eating a lot of high beta-glucan pearled barley significantly reduced high serum cholesterol levels and lowered visceral fat in Japanese men. These are both risk factors for cardiovascular disease.

The phosphorus, calcium, copper, magnesium, and zinc in barley all contribute to improved bone structure and strength.

For example, zinc plays a roleTrusted Source in bone mineralization and development. Calcium, copper, magnesium, and phosphorus, meanwhile, contribute to bone health and are essential for maintaining a strong skeletal system.