How Healthy Carbs Can Help Your Heart
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Carbohydrates often get a bad name, especially in weight-loss discussions. But new research shows that the type of carbs you eat may actually protect your heart. A major study from the United States called the CARDIA study looked at how carb quality and fibre-rich foods affect the heart. The results are clear — healthy carbs can help keep your heart strong.
What Are Healthy Carbs?
Not all carbs are the same. Some are processed and full of sugar, while others are rich in fibre and nutrients. Healthy carbs come from whole grains, fruits, vegetables, legumes, and nuts. These foods contain fibre, which slows down digestion and helps control blood sugar.
The CARDIA study used a simple formula to judge carb quality: the carbohydrate-to-fibre ratio. A lower ratio meant the carbs were healthier. This is because more fibre means better nutrition and fewer added sugars.
What Did the Study Look At?
Researchers followed over 3,000 adults for more than 20 years. These participants were young when the study started and were tracked as they grew older. Their diets were recorded in detail, and their heart health was measured using special heart scans.
The scans focused on:
- Heart muscle size (called left ventricular mass index)
- How well the heart pumps (ejection fraction)
- How the heart stretches and squeezes (global longitudinal strain)
- How well the heart fills with blood (E/e′ ratio and left atrial volume)
The Big Discovery
People who ate better quality carbs had healthier hearts. Their heart muscles were smaller and stronger. Their hearts pumped more efficiently and were less stiff. Those who scored high on a fibre-rich food score also showed better results in every major heart function measured.
In short, more fibre and better carb quality meant better heart health.
What This Means for You
You don’t need to avoid all carbs. Instead, focus on improving the quality of the carbs you eat. Here’s how:
- Choose whole grains like brown rice, oats, and whole wheat bread
- Eat more fruits and vegetables
- Add beans, lentils, and chickpeas to your meals
- Snack on nuts instead of chips or cookies
- Limit sugary drinks, white bread, and packaged snacks
These small changes can help protect your heart in the long run.
Final Thoughts
This study confirms what many health experts have said for years — plant-based, fibre-rich foods are good for your heart. By choosing the right kinds of carbs, you’re not just eating smarter, you’re also giving your heart the support it needs to stay strong and healthy.