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A latest study has revealed that not just what you eat but the quality of what you eat also plays a major role in your heart health.
The research revealed that the quality of food matters more than low-carb or low-fat diets for heart health.
Heart disease continues to be the leading cause of death worldwide, claiming 17.9 million lives in 2023 alone. In the past few years, low-carbohydrate and low-fat diets have been promoted for improved blood sugar and cholesterol levels. However, its impact on reducing heart disease risk has remained an ongoing debate. A new study from the Harvard T.H. Chan School of Public Health, now, sheds light on how the quality of the food matters more than cutting carbs or fat.
The researchers followed almost 200,000 people for several decades. They observed that the quality of food consumed played a pivotal role in reducing the risk of coronary heart disease, regardless of whether individuals followed a low-fat or low-carbohydrate diet.
“We found that what you eat on low-carb or low-fat diets matters just as much as the diet itself. Healthy versions of these diets – those rich in plant-based foods and whole grains – were linked to better heart health outcomes and improved metabolic function. In contrast, low-carb and low-fat diets emphasising unhealthy foods were associated with a higher risk of heart disease,” said Zhiyuan Wu, PhD, lead author and postdoctoral fellow at Harvard, in a release.
The study revealed that individuals adhering to healthy low-carbohydrate or low-fat diets experienced a 15 per cent lower risk of developing coronary heart disease. On the other hand, individuals following unhealthy low-carb or low-fat diets, particularly those high in refined grains, sugar and animal-based products, faced a higher risk of heart disease.
“Our findings suggest that improving food quality is crucial for improving heart health. Regardless of whether someone follows a low-carbohydrate or low-fat diet, emphasising whole, minimally processed and plant-based foods and limiting refined grain, sugar, and animal foods can significantly reduce the risk of coronary heart disease,” Wu added.
What To Eat?
The researchers suggest incorporating more whole grains like brown rice, quinoa, oats and wholegrain bread to give your heart protective fibre and nutrients. To keep heart diseases at bay, they also suggested cutting down on red and processed meats and prioritising plant proteins such as lentils, beans, tofu and chickpeas. Also aim to have leafy greens, berries, carrots or apples – at least five portions a day – as they are packed with antioxidants and nutrients. Swap out crisps and other salty snacks with unsalted nuts that provide healthy fats and minerals.
Most importantly, the study advised checking food labels for sneaky sugars, trans fats and preservatives and making smarter food choices that fuel long-term heart health.
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Delhi, India, India
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