Heart Health: The Truth About Cutting Carbs

Researchers followed 200, 000 health workers for three decades to see how different eating patterns affect heart disease. The study shows that simply cutting carbs or fats does not guarantee protection. If people ate a low‑carb diet filled with refined sugars and processed foods, their risk of heart disease went up by 14 %. In contrast, those who chose whole grains and plant‑based carbs lowered their risk by 15 %. The study also examined fat quality. Unhealthy fats such as trans and saturated fats, common in red meats and butter, are hard for the body to process and raise heart‑risk. Healthy fats from avocados, nuts, and olive oil are easier to metabolize and help keep arteries clear.Scientists measured blood markers to confirm self‑reported diets. Participants who followed healthier low‑carb or low‑fat plans had higher “good” cholesterol and lower triglycerides, both indicators of a stronger heart. A specific metabolite linked to fruit‑rich diets appeared more often in these healthier groups, reinforcing the idea that whole foods matter. The findings suggest flexibility: whether you prefer a low‑carb or low‑fat approach, choosing high‑quality carbs and fats—especially plant‑based options—provides better cardiovascular protection than focusing on quantity alone.