Speak to a chef, and they will always insist on using high-quality ingredients in their food. A dietician will also evoke the same response. Several studies will also tout the benefits of including higher-quality,
fresh ingredients in your diet. And now a Harvard-backed study has come out to say the same thing.
Low-carbohydrate and low-fat diets that are rich in high-quality, plant-based foods and is low in animal products and refined carbohydrates have been linked with a lower risk of heart disease. The new study was led by researchers at Harvard T.H. Chan School of Public Health, and the results were published in the Journal of the American College of Cardiology. The study also went on to say that it’s the quality of the macronutrients composing these diets that makes a difference for heart health, rather than the quantity.
Zhiyuan Wu, first author and postdoctoral research fellow in the Department of Nutrition, said, “Low-carbohydrate and low-fat diets have been widely promoted in the U.S. over the past two decades for weight control and metabolic health, but their effects on heart disease risk have remained unclear. Our findings help debunk the myth that simply modulating carbohydrate or fat intake is inherently beneficial and clearly demonstrate that the quality of foods constructing low-carbohydrate and low-fat diets is what’s most important to protect heart health.”
To get these results, researchers used diet and health data from nearly 200,000 men and women participating in the Health Professionals Follow-Up Study, Nurses’ Health Study, and Nurses’ Health Study II. The researchers analysed participants’ diets and scored them to distinguish healthy and unhealthy low-carbohydrate and low-fat diets.
Diets that are low in carbohydrates and fat but use high-quality carbohydrates and plant-based sources of proteins and fats were associated with about a 15% lower risk of coronary heart disease. In contrast, people who followed the same diets but consumed foods rich in refined carbohydrates and animal proteins and fats were associated with a higher coronary heart disease risk.
Good Food For Heart Health
In a previous article published in 2023, Havard Health released a list of foods to avoid for heart health
- high-fat dairy products
- fatty meats
- processed meats
- tropical oils and partially hydrogenated fats
- processed foods
- foods and beverages with added sugars
- food high in sodium
- alcohol
This article also went on to share what the best diets one should follow if they want a healthy heart or suffer from heart-related diseases. After looking at 10 popular diets and eating patterns, it was found that the DASH diet and the Mediterranean diet are the top diets for heart health.
DASH diet
The DASH diet is also called the Dietary Approaches to Stop Hypertension eating plan. Studies have found associations between the DASH diet and better heart health, including a lower risk of heart failure and reduced blood pressure. The DASH diet is based on eating plenty of fresh fruits and vegetables, and choosing lean proteins, low-fat dairy, beans, nuts, and vegetable oils, while limiting sweets and foods high in saturated fats.
Mediterranean diet
A Mediterranean-style diet is a plant-based diet influenced by countries bordering the Mediterranean Sea. It is a popular diet that is touted for its health benefits, including a lower risk of heart disease. A Mediterranean-style diet emphasizes vegetables, fruits, whole grains, beans, and legumes and includes low-fat or fat-free dairy products, fish, poultry, certain vegetable oils, and nuts. The diet limits added sugars, sugary beverages, sodium, highly processed foods, refined carbohydrates, saturated fats, and fatty or processed meats.
