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

据哈佛大学研究表明，延年益寿的要诀是每天食用一小碗粥，当中的粗粮可以降低患心脏疾病的风险。

Although whole grains are widely believed to be beneficial for health it is the first research to look at whether they have a long-term impact on lifespan.

尽管人们已经广泛认识到粗粮对身体的益处，但这是第一次以长远的角度观察谷物对人类寿命的影响。

Researchers followed more than 100,000 people for more than 14 years monitoring their diets and health outcomes.

研究人员用14年多的时间，追踪调查了10万余人的日常饮食和身体状况。

Everyone involved in the study was healthy in 1984 when they enrolled, but when they were followed up in 2010 more than 26,000 had died.

每位志愿者在1984年参与研究时身体状况都良好无恙，但是在2010年的反馈调查中，超过2.6万名志愿者已经离世。

However those who ate the most whole grains, such as porridge, brown rice, corn and quinoa seemed protected from many illnesses and particularly heart disease.

但经常食用诸如麦片粥、糙米、玉米和藜麦等粗粮的志愿者似乎避开了所有疾病，尤其是心脏疾病。

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