What you eat matters more than cutting carbs or fat for heart health

By Stephen Beech

The quality of food we eat is more important than cutting down on carbs and fat to avoid a heart attack or stroke, according to new research.

Consuming minimally processed and plant-based foods while limiting refined grains, sugar and animal products can reduce the risk of heart disease, say scientists.

The new study followed almost 200,000 people for several decades.

The findings showed that when it comes to heart health, the quality of food eaten matters as much as following a low-carbohydrate or low-fat diet.

The results suggest that choosing healthy, high-quality foods is key to protecting the heart, according to the American research team.

Low-carb and low-fat diets have been promoted over the past 20 years for their potential health benefits, including weight management and improved blood sugar and cholesterol levels.

But the impact of the diets on reducing the risk of heart disease has remained an ongoing debate.

Dr. Zhiyuan Wu, of Harvard T.H. Chan School of Public Health, said: “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 emphasizing unhealthy foods were associated with a higher risk of heart disease.”

The study included 43,430 men and more than 146,000 women whose dietary habits and heart health were tracked for several decades.

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Based on information from questionnaires completed by the participants, the research team assigned scores indicating how healthy or unhealthy their food choices were within low-carb and low-fat diets.

The researchers classified carbohydrates, fats and proteins from foods such as whole grains, fruit, vegetables, nuts and legumes as high-quality nutrients, or healthy.

Carbs from potatoes and refined grains as well as saturated fats and proteins from animal-based foods, were categorized as low-quality, or unhealthy.

The researchers also measured hundreds of blood metabolites from more than 10,000 of participants to assess how diet quality influenced their metabolic regulation.

Dr. Wu said, “This approach allowed us to better understand the biological effects of these diets and strengthened our findings."

The analysis showed that participants who followed a healthy low-carb or low-fat diet had a lower risk of developing coronary heart disease, while those on unhealthy versions saw an increased risk.

Healthy diet patterns, whether a low-carb or a low-fat diet, lowered the risk of developing heart disease by about 15%.

Dr. Wu said, “Our findings suggest that improving food quality is crucial for improving heart health."

He added: “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.”

The researchers suggest that people looking to improve their diet should focus on adding more whole grains, fruits, veg, nuts and legumes while cutting back on processed meats, refined carbs and sugary foods.

They say that it is also important to check food labels and be mindful of added low-quality ingredients, such as added sugars in juices and processed snacks.

Dr. Wu presented the findings at the annual meeting of the American Society for Nutrition in Orlando, Florida.