Men who consume 52 grams of whole grains daily are 19 percent less likely to develop high blood pressure than those who consume only 3 grams, according to Harvard School of Public Health scientists.

The researchers analyzed 18 years of data from more than 51,000 patient files and published their findings in the American Journal of Clinical Nutrition. They credit the nutrient-rich bran and germ that is left intact in whole grains with the dramatic risk reduction.

American nutrition guidelines recommend that most adults eat at least 85 grams, or 3 ounces, of whole grains daily. That’s about three slices of whole-grain bread or 1.5 cups of oatmeal. Even popcorn counts as a whole grain. Be sure to read labels carefully to make sure items labeled “multigrain,” or a similar term, are truly made from whole grains.