According to new research, when it comes to protecting your heart, what you eat may be just as important as the type of diet you follow.
A major new study, which tracked nearly 200,000 people over several decades, shows that focusing on high-quality foods is crucial for heart health, whether you're on a low-carbohydrate or low-fat diet.
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Stick to healthy foods such as whole grains, fuits, vegetables and nuts for heart health - (Image Credit: Stellar Curiosity via Shuttersock)
Low-Carb or Low-Fat? The Real Secret Might Surprise You
Popular diet trends in recent years have emphasized either cutting carbs or reducing fat intake to achieve health benefits like weight control and better cholesterol levels. But researchers from Harvard T.H. Chan School of Public Health discovered something essential: the quality of food consumed matters significantly. People eating healthy versions of these diets, rich in whole grains, fruits, vegetables, nuts, and legumes, had notably better heart health outcomes compared to those eating less healthy foods.
Dr. Zhiyuan Wu, lead researcher, explained that healthy versions of these diets were linked to improved heart health and better metabolic function, while diets high in refined grains, potatoes, and animal fats were associated with increased heart disease risk.
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Food Quality’s Big Impact on Your Heart
The researchers analyzed dietary information from detailed questionnaires collected from the participants over decades. They categorized foods like whole grains, fruits, vegetables, nuts, and legumes as healthy, high-quality choices, while refined grains, sugary foods, and animal-based fats were labeled unhealthy.
A deeper analysis involving blood tests from over 10,000 participants revealed how healthy diets positively influence metabolic functions, reinforcing the study's conclusions. Individuals following healthier low-carbohydrate or low-fat diets had about a 15% lower risk of developing heart disease.
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Simple Steps for a Healthier Heart
What can you do practically to improve your diet and heart health? The researchers recommend including more whole grains, fruits, vegetables, nuts, and legumes in your meals, while cutting back on processed meats, refined carbohydrates, and sugary foods. Paying attention to food labels and being mindful of added sugars in processed snacks and drinks is also beneficial.
Looking ahead, the researchers plan to explore other factors like genetics and lifestyle choices to better personalize dietary recommendations. These insights may help people tailor their diets based on individual health profiles, potentially influencing other health outcomes, such as diabetes and cancer.
Sources and further reading on the subject of Health, Mind & Brain:
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