A small bowl of porridge each day could be the key to a long and healthy life, after a major study by Harvard University. Scientists found that whole grains(粗粮) can reduce the risk of dying from heart disease.

Although whole grains are widely believed to be good for people's health, it's the first research to look at whether they have a long- term effect on lifespan(寿命). Scientists studied more than 100, 000 people for more than 14 years with their diets and health. Everyone in the study was healthy in 1984, but in 2010 more than 26, 000 died. However, those who ate the most whole grains, such as porridge, brown rice (糙米), corn and quinoa . (藜麦) seemed immune (有免疫力的) to many illnesses, especially to heart disease.

Scientists found that if one ate 28g of whole grains a day- a small bowl of porridge, the risk of death was reduced by 5 percent and heart disease by 9 percent.

“These findings further support the idea that whole grains are good for our health," a scientist of Harvard School of Public Health said. "It's true that a diet rich in whole grains may keep us a long life.