If you have ever been told to slash carbs or cut back on fats to protect your heart, new findings suggest there may be more to the story.
A landmark investigation by Harvard, published in the Journal of the American College of Cardiology, suggests what you eat matters far more than simply reducing certain food groups.
Scientists tracked approximately 200,000 health professionals over three decades to understand how different eating patterns affect heart disease risk.
Their findings suggest it is not about going low-carb or low-fat, but rather about choosing quality foods within those approaches that will make the difference for your cardiovascular health.
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'Our central message is that diet quality matters more'
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Health professionals who regularly filled up on unhealthy, refined carbohydrates saw their heart disease risk climb by 14 per cent.
Interestingly, those who opted for nutritious carbs like whole grains experienced the opposite effect entirely. Their risk of developing heart problems dropped by 15 per cent.
Swapping out processed carbs for wholesome alternatives could therefore make a genuine difference to your heart health over time.
"Our central message is that diet quality matters more," says Zhiyuan Wu, postdoctoral research fellow at Harvard's department of nutrition and coauthor of the study, who noted that good health is "not simply about cutting carbs or fats".
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Because this was an observational study, researchers couldn't definitively prove that specific diets directly caused heart problems in participants.
However, the team went the extra mile to strengthen their findings, collecting blood samples from over 11,000 people and analysing their metabolomics – the tiny molecules found in cells and tissues – which backed up what the questionnaire data had shown.
Our bodies need macronutrients like carbs, proteins and fats to keep us going and stay healthy.
But the Harvard team made clear distinctions between good and bad versions of these nutrients.
The body needs macronutrients like carbs, proteins, and fats for optimal health
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On the carb front, there is a world of difference between refined, processed options and wholesome whole grains. The same goes for fats.
Unhealthy varieties like trans fats and saturated fats, such as red meat, heavy cream, and butter, are harder for your body to process and have been linked to higher risks of type 2 diabetes and heart disease.
Meanwhile, healthy fats from avocados and nuts break down easily, provide energy, and keep you feeling satisfied.
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