Lifestyle
Unlock Heart Health: Scientists Reveal the Top Diet Tip for a Stronger Heart
When it comes to heart health, recent scientific findings emphasize the importance of the quality of the foods we consume over merely following popular diet trends. While diets like low-carb and low-fat have been associated with various health benefits, including weight loss and reduced cholesterol levels, the latest research highlights that the type of foods included in these diets plays a significant role in heart health.
Dr. Zhiyuan Wu, a postdoctoral fellow at Harvard T. H. Chan School of Public Health, led a groundbreaking study that sheds light on this topic. “We found that what you eat on low-carb or low-fat diets matters just as much as the diet itself,” Wu stated in a news release. This study, which observed 199,783 participants over three decades, focused on the dietary habits of both men and women, assigning scores to foods based on their nutrient quality.
The research revealed that foods rich in high-quality nutrients, such as whole grains, fruits, vegetables, nuts, and legumes, were associated with a higher score value. In contrast, foods with low-quality nutrients, including refined grains, saturated fats, and proteins from animal products, received lower scores. Participants’ heart health and metabolic regulation were closely monitored, with researchers measuring “hundreds of blood metabolites” to understand the biological effects of these diets.
The study’s conclusions were clear: consuming high-quality foods within either a low-carb or low-fat diet significantly reduces the risk of coronary heart disease. “These healthy diet patterns, whether low-carbohydrate or low-fat diet, lowered the risk of developing heart disease by about 15 percent,” the release noted. Conversely, diets high in low-quality nutrients increased heart disease risk.
Wu emphasized the importance of food quality, stating, “Our findings suggest that improving food quality is crucial for improving heart health.” He advised that regardless of diet type, prioritizing whole, minimally processed, and plant-based foods while limiting refined grains, sugars, and animal products can significantly decrease coronary heart disease risk.
For those seeking to enhance their diet, the researchers recommend incorporating more whole grains, fruits, vegetables, nuts, and legumes while reducing intake of processed meats, refined carbs, and sugary foods. It is also essential to be mindful of food labels and avoid added low-quality ingredients, such as sugars in processed snacks and juices.
These findings will be presented by Wu at the American Society for Nutrition’s annual NUTRITION 2025 summit, offering valuable insights into how dietary choices impact heart health.
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