The Only Diet Rule That Actually Matters
What a new study in the Journal of the American College of Cardiology says about the fat vs. carb wars
The latest research
A new study published in the Journal of the American College of Cardiology found that both low-carbohydrate and low-fat diets can lower the risk of heart disease, but only when they emphasize high-quality, largely plant-based, minimally processed foods, such as whole grains, fruits, vegetables, nuts, and healthy fats. The study followed nearly 200,000 adults for up to 30 years. Diets built around refined carbohydrates, added sugars, or processed and animal fats were associated with a higher risk of heart disease.
Heart-healthy eating made simple
1/2 of your plate: vegetables and fruits
1/4 of your plate: high-quality carbs
1/4 of your plate: healthy proteins and fats
Your grocery shopping list (print me!)
Non-starchy vegetables (fresh or frozen)
☐ Leafy greens (spinach, kale, arugula, arugula)
☐ Cruciferous vegetables (broccoli, cauliflower, brussels sprouts, bok choy)
☐ Colorful vegetables (bell peppers, tomatoes, carrots, eggplant)
☐ Green beans, zucchini, asparagus, celery, cucumbers, mushrooms
☐ Onions, garlic, leeks, shallots
Whole fruit (fresh or frozen)
☐ Berries
☐ Apples
☐ Oranges, grapefruit
☐ Pears
☐ Kiwi
☐ Grapes
Protein
☐ Beans (dry/canned, but soak/rinse first: black, chickpeas, lentils, kidney, cannellini, navy, pinto)
☐ Fish (fresh/tinned salmon, sardines, trout, mackerel)
☐ Tofu or tempeh
☐ Unsalted nuts and seeds
Whole Grains
☐ Old-fashioned oats
☐ Brown rice
☐ Quinoa
☐ Barley
☐ Farro
☐ Bulgur
☐ Millet
☐ Buckwheat (kasha)
☐ Whole-grain pasta
☐ 100% whole-wheat bread
Healthy Fats
☐ Olive oil
☐ Avocado oil
Tip: Shop mostly around the perimeter of the grocery store.