The key to heart health is not giving up pasta or potatoes or strictly adopting a low-fat diet, according to a new study by American researchers.
Food quality, more important than reducing carbohydrates. PHOTO: Shutterstock
The research, coordinated by public health specialists from Harvard University, followed nearly 200,000 men and women in the US for about 30 years. The bottom line: some low-carb and low-fat diets are more heart-healthy than others, and it's the quality of the food that makes the difference, not simply cutting carbs or fat.
According to the authors, a diet that is high in processed foods, protein, or animal fat while low in vegetables, fruits, whole grains, and healthy fats does not provide long-term cardiovascular benefits, even if, in theory, it is low in carbohydrates or fat.
“Focusing exclusively on nutrient composition, without considering food quality, may not lead to health benefits”explained epidemiologist Zhiyuan Wu, study coordinator.
Participants who had a varied and balanced diet, with an adequate intake of macronutrients, had higher cholesterol levels “good” (HDL), lower blood fat levels and reduced inflammatory markers compared to those who followed unbalanced diets. They also had a significantly lower risk of developing coronary artery disease, the leading cause of heart attack.
“These results suggest that healthy diets, whether low in carbohydrates or low in fat, may share common biological mechanisms that improve cardiovascular healthWu said, stressing that the focus should be on the overall quality of the diet, not rigid restrictions.
The authors note that the data were based on self-reported diets by the participants – all healthcare professionals – which may limit the generalizability of the results to the entire population. However, watch time was impressive, exceeding 5.2 million “person-years”.
Cardiologist Harlan Krumholz, from Yale University, editor-in-chief of the Journal of the American College of Cardiology, where the study was published, says that the research moves the debate beyond the classic opposition between low-carb and low-fat diets.
“What matters most for heart health is the quality of the food you eat. Whether a diet is lower in carbohydrates or lower in fat, an emphasis on plant-based foods, whole grains, and healthy fats is associated with better cardiovascular outcomes.”he declared.
The findings join a growing body of evidence showing that cutting back on ultra-processed foods and increasing consumption of vegetables and whole grains is beneficial for health, without necessarily requiring strict diets that obsessively count calories, carbs or fat.
