Why low-carb, low-fat diet isn’t enough for heart health: Study reveals where we are going wrong

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he study followed almost 200,000 people for several decades with results suggesting that choosing high-quality foods is key to protecting the heart.

Pimpri Chinchwad | Cutting carbs and fats isn’t enough. If you want to protect your heart health, food quality matters more, says a new study. Consuming minimally processed and plant-based foods while limiting refined grains, sugar and animal products can reduce heart disease risk, it adds.

The study followed almost 200,000 people for several decades with results suggesting that choosing high-quality foods is key to protecting the heart. According to Dr Mukesh Goel, senior consultant, Cardiothoracic and Cardiovascular, Heart and Lung Transplant Surgery at Indraprastha Apollo Hospital, Delhi, “The study simply means that people should prioritize fresh, whole, nutrient-rich foods instead of obsessing over numbers or labels like ‘low-fat’ or ‘low-carb.’ Eating a variety of natural foods and limiting added sugars, trans fats and processed meats can go a long way in protecting your heart.”

Why food quality matters

Any foods that are minimally processed and plant-based — such as fruits, vegetables, whole grains, legumes, nuts, and seeds — are packed with nutrients, fibre and antioxidants that support heart health. In contrast, ultra-processed foods, sugary beverages and refined grains can lead to inflammation, weight gain and higher cholesterol levels, all of which increase the risk of heart disease.

We don’t need to cut all carbohydrates because they are a major source of energy for the body and brain. The key is to choose good-quality carbohydrates and avoid refined or processed ones. Refined carbs like white bread, white rice, sugary snacks, and sweetened beverages are quickly digested, leading to spikes in blood sugar levels that can harm the heart over time. On the other hand, complex carbohydrates found in whole grains, fruits, vegetables and legumes contain fibre, vitamins and minerals that promote heart health. These carbs are digested more slowly, help maintain stable blood sugar levels and reduce cholesterol.

How does a low-fat and low-carb diet help in maintaining good heart health?

Low-fat and low-carb diets can both support heart health, depending on the type of fats and carbs you are reducing or including. A low-fat diet can be heart-healthy if it limits saturated fats (found in red meat, butter, full-fat dairy) and eliminates trans fats (found in processed foods). Replacing these with healthy fats like those in nuts, seeds, olive oil, and fatty fish can improve cholesterol levels and reduce heart disease risk. Similarly, a low-carb diet that cuts out refined carbs (like sugar, white bread, and processed snacks) and includes fibre-rich vegetables, whole grains and legumes can also support better blood pressure, blood sugar control and heart functionThey don’t need to avoid meat completely but they should be selective about the type and amount they consume. Red meats—such as beef, pork, and lamb—and processed meats like bacon, sausages, and cold cuts are high in saturated fat and cholesterol, which can increase the risk of clogged arteries and heart disease. Processed meats may also contain high levels of sodium and preservatives, further raising blood pressure and cardiovascular risk. However, lean meats like skinless chicken or turkey, and especially fish (rich in Omega-3 fatty acids), can be healthier protein choices.