Whole grains are brimming with fiber, vitamins, and minerals. Refined grains have been milled, which removes the bran and germ, right along with many of their nutrients. Try to limit foods made with refined flour, like white bread, white rice, and white pasta. Instead, opt for whole grain versions of these foods.

Whole grains not only have more nutrients, the fiber can help lower your blood pressure and cholesterol. And that may, in turn, lower your risk of heart disease and stroke.