Diet tips: What you eat matters more than carbs or fat, here's how to protect your heart

Diet plan: Lentils, beans, tofu and chickpeas are heart-friendly alternatives to red and processed meats, which have been linked to higher heart disease risk (Image: Canva)

For years, diet culture has encouraged cutting back on either carbs or fats to stay fit and prevent heart disease. But when it comes to heart health, what you eat is just as important as which diet you follow. A study from the Harvard T.H. Chan School of Public Health found that the specific foods people eat on low-carb or low-fat diets matter just as much as the diet type itself.

Researchers followed nearly 200,000 people over several decades and discovered that the real key to a healthy heart isn't about cutting out entire food groups, it's about the quality and source of your everyday food choices.

This new research, set to be presented at Nutrition 2025, the flagship annual meeting of the American Society for Nutrition, makes it clear that not all carbs and fats are created equal. According to the study, minimally processed, plant-based foods were far better for heart health than diets high in sugar, refined grains, and animal-based saturated fats.

• Choose whole grains over refined ones: Brown rice, quinoa, oats and wholegrain bread give your heart protective fibre and nutrients. Ditch white bread and ultra-processed cereals.

• Prioritise plant proteins: Lentils, beans, tofu and chickpeas are heart-friendly alternatives to red and processed meats, which have been linked to higher heart disease risk.

• Snack smart with nuts, not crisps: Unsalted nuts provide healthy fats and minerals. Swap out crisps and other salty snacks to reduce processed fat intake.

• Eat colourful veg and fruit daily: Leafy greens, berries, carrots and apples are packed with antioxidants and nutrients. Aim for at least five portions a day.

• Skip sugary drinks and opt for water or herbal teas: Even fruit juices can hide added sugars. Hydrating without sweetened drinks is a simple, heart-smart move.

• Watch out for hidden ingredients: Check labels for sneaky sugars, trans fats and preservatives, even on foods marketed as low-fat or healthy.