How to eat enough coarse grains?

How to “eat enough” coarse grains?

“For heart health, we have always stressed the need to eat less healthy food.
In fact, it is not easy to control the mouth.
On the contrary, it is easier to eat more healthy food, and it is easier for everyone to insist.
“Professor Hu Dayi, chairman of the Cardiology Branch of the Chinese Medical Association, gave suggestions, such as oatmeal, which not only inhibits the body’s absorption of cholesterol, but also the satiety brought by oatmeal, which also allows us to eat less unhealthy food, May be more effective for protecting the heart.
  Dyslipidemia is an important risk factor for cardiovascular disease. No matter what method is used, as long as cholesterol can be reduced by 1%, the mortality of coronary heart disease will be reduced by 2%.
When you eat more whole grain foods, total cholesterol and low-density lipoprotein cholesterol (“bad cholesterol”) will drop. The most interesting and effective one is oats.
  In addition to oats, brown rice, whole grain barley, millet, whole rye, whole wheat bread or crackers, and whole corn are all healthy whole grain foods.
How can we easily incorporate these healthy foods into our daily diet?
Experts recommend several methods for you.
Replace brown rice with brown rice.
Change white bread to whole grain bread.
For snacks, choose whole grain biscuits or whole grain bread.
Change the noodles made from fine flour to whole grain flour.
When making pasta, mix whole wheat or oat flour in flour up to half.
  In this way, it is very easy to implement the recommendations of the “Guidelines for Chinese Residents” “50 to 100 grams of coarse grains per day for adults.”