Eating carbs could keep your heart healthy — just pick the right ones, a cardiologist says (2023)

FAQs

Are carbs good for heart patients? ›

Carbohydrates are not bad for your heart, as long as you choose a variety of whole, minimally processed carbohydrates in moderation. For example, quinoa is a healthy carbohydrate, but eating three to four cups of quinoa at a time is too much for most people. Eating in moderation is key, as is variety.

The Dietary Guidelines for Americans recommend that carbohydrates make up 45% to 65% of total daily calories. So if you get 2,000 calories a day, between 900 and 1,300 calories should be from carbohydrates. That translates to between 225 and 325 grams of carbs a day.

Choosing healthy starches are essential for heart health and overall health. Carbohydrates are body's main source of energy, so they're very important, and they also provide a lot of vitamins and minerals, as well as fiber, so very important food group.

Foods rich in simple carbohydrates also raise blood triglyceride levels, referring to blood fat. In addition, having high blood triglyceride levels increases the risk of diabetes, coronary artery disease, and fatty liver. Simple carbohydrates also contain many calories but have been stripped of their nutrition.

“Cardiac diet” is an unofficial term for a heart-healthy diet. It's an eating plan that emphasizes foods that promote heart health, such as vegetables and fruits, whole grains, lean poultry and oily fish like salmon and tuna that are high in omega-3 fatty acids.

Strawberries, blueberries, blackberries, and raspberries are jam-packed with important nutrients that play a central role in heart health. Berries are also rich in antioxidants like anthocyanins, which protect against the oxidative stress and inflammation that contribute to the development of heart disease ( 9 ).

“One large dill pickle has more than two-thirds of the ideal amount of sodium that an adult should have in a whole day,” Peart says. “If you have high blood pressure, or any cardiovascular or heart health issues, then pickles are not the best choice. That's because of the sodium levels.”

The healthiest sources of carbohydrates—unprocessed or minimally processed whole grains, vegetables, fruits and beans—promote good health by delivering vitamins, minerals, fiber, and a host of important phytonutrients.

Is chicken good for heart patients? ›

In general, red meats (such as beef, pork and lamb) have more saturated fat than skinless chicken, fish and plant proteins. Saturated fats can raise your blood cholesterol and increase your risk of heart disease. If you eat poultry, pork, beef or other meats, choose lean meat, skinless poultry, and unprocessed forms.

Recommendations for heart patients on the keto diet

Tang. Because of the potentially harmful effects of the keto diet on heart patients, Dr. Tang and other heart failure specialists advise taking a less-strict approach.

Refined carbohydrates, especially sugar-sweetened beverages, increase the risk of CHD. Conversely, whole grains and cereal fiber are protective. An extra one or 2 servings per day of these foods increases or decreases risk by approximately 10% to 20%.

Foods High in Carbohydrates and Sugar

If you have low blood sugar (hypoglycemia), foods high in processed sugars and carbohydrates can trigger heart palpitations. These foods can force your blood sugar levels to spike, and wild swings in your blood sugar levels may increase the likelihood of experiencing palpitations.

A 2017 editorial in the British Journal of Sports Medicine discusses how other foods, like carbohydrates and sugar, can also contribute to clogged arteries. Some examples of these foods include: Fast-food products, like french fries, fried chicken and pizza.

Improved Heart Health

Peanut butter also contains omega-6. This fatty acid lowers bad (LDL) cholesterol and increases protective (HDL) cholesterol. In addition, peanuts are a natural source of arginine, an amino acid that may prevent heart and vascular disease by promoting good blood vessel function.

The study, published Aug. 13 in Science, suggests that consuming food rich in saturated fat and choline - a nutrient found in red meat, eggs and dairy products - increases the number of metabolites that build plaques in the arteries.

To reverse heart disease, he says, means becoming a vegetarian. You'll fill your plate with fruits and vegetables, whole grains, legumes, soy products, nonfat dairy, and egg whites, and you'll avoid fats, refined sugar, and processed carbs. “You want to eat foods in their natural form as much as possible," Ornish says.

Most healthy people can eat up to seven eggs a week without increasing their risk of heart disease. Some studies have shown that this level of egg consumption might even help prevent certain types of stroke and a serious eye condition called macular degeneration that can lead to blindness.

“Avoid any foods that have the words 'trans,' 'hydrogenated,' or 'partially hydrogenated' on the label [indicating bad fats], often found in commercially fried foods, donuts, cookies and potato chips,” advises Dr. DeVane. “Also, be aware of how many calories are coming from sugar.

What foods are hard on the heart? ›

Olives are rich in vitamin E and other antioxidants, which may help reduce the risk of health conditions like cancer, diabetes, stroke, and heart disease. Olives also contain: Vitamin A. Copper.

They offer you high fiber and antioxidants and also offer you calcium, iron an magnesium. The third benefit of eating pickles I will mention is that the vinegars in pickles are great for the immune system.

Onions are highly nutritious and have been associated with several benefits, including improved heart health, better blood sugar control, and increased bone density. Though all vegetables are important for health, certain varieties offer unique benefits.

Oats are an excellent choice for those who have atherosclerosis or are trying to prevent clogged arteries. Eating oats can help significantly reduce atherosclerosis risk factors, including high levels of total and LDL (bad) cholesterol ( 39 ).

Plain old water might be the best thing to drink for overall health, and that includes your heart.

Serum sodium levels may help identify adults with a greater chance of experiencing heart disease. Staying well-hydrated may be associated with a reduced risk for developing heart failure, according to researchers at the National Institutes of Health.

1. Sugary Foods. Most people already think of many of the foods in this category as unhealthy treats. Candy, soft drinks, and sweet desserts such as cake, chocolate, and ice cream are all expected entries on a list of carbs to avoid to lose weight.

Why is oatmeal good for you? ›

Oats contain a type of soluble fiber, called beta glucan, which lowers blood glucose and cholesterol levels, thus reducing risk of heart disease and diabetes. Beta glucan also promotes healthy gut bacteria and intestinal health.

Whole-grain breads are good sources of nutrients that help maintain a healthy immune system. They also provide dietary fiber that can help improve cholesterol levels and lower the risk of heart disease, stroke, obesity and Type 2 diabetes.

Rotisserie chicken is relatively high in saturated fat. This harmful fat raises low-density lipoprotein, or LDL cholesterol, further increasing your risk of heart disease.

“A low-carb, high-fat diet […] similarly tends to be high in animal products, saturated fats, and low in carbs and fiber. These properties can increase cholesterol levels and inflammation in the body, as well as potentially influence the microbiome and increase the risk for heart disease,” she added.

Carbohydrates That Lower Cholesterol

The positive effect on cholesterol might be partly due to the soluble fiber found in these foods. Healthy carbohydrates that lower cholesterol include oatmeal, beans, oranges, pears, strawberries, barley and grape nuts.

The trendy diet is high in fat — but that doesn't mean it will clog up your arteries. Still, cardiologists say there may be a better way to prevent heart conditions. Some keto followers brag about how much butter and bacon they can eat.

Eating a diet high in saturated fats, trans fat, and cholesterol has been linked to heart disease and related conditions, such as atherosclerosis. Also, too much salt (sodium) in the diet can raise blood pressure. Not getting enough physical activity can lead to heart disease.

Foods high in sugar have been linked to high levels of “bad” cholesterol, which is known to clog the arteries that supply oxygen to the heart. Blood pressure. High sugary diets have been linked to high blood pressure, which, in turn, increases the risk of heart disease and stroke.

Do carbohydrates cause stroke? ›

[3,9] Carbohydrate is a main source of energy for body requirements, which exceeded intake will lead to chronic diseases such as obesity, insulin resistance, and stroke.

Stress and anxiety trigger the release of stress hormones. These hormones, in turn, can increase your heart rate and blood pressure. A higher level of anxiety may cause more intense symptoms. If you have depression or anxiety or are under a lot of stress, you may wake up with a racing heart from time to time.

Common Reasons Why You're Waking Up With Your Heart Racing

Sleep deprivation — Those who don't get enough sleep can have a slightly faster heartbeat the next day. Diet — Sugar, caffeine, and alcohol (especially before bed) as well as dehydration can increase the risk of heart palpitations.

A normal heart rate for seniors is between 60 and 100 beats per minute. However, the resting heart rate for seniors can differ from their heart rate with regular exercise.

Cholesterol deposits, or plaques, are almost always to blame. These buildups narrow your arteries, decreasing blood flow to your heart. This can cause chest pain, shortness of breath or even a heart attack.

For most people, an egg a day does not increase your risk of a heart attack, a stroke, or any other type of cardiovascular disease.

Low-carb diets can be good for heart health, since they may increase good cholesterol levels, and decrease blood pressure and triglyceride levels. Studies show that some people successfully lose weight on a low carb diet, just as they can on a lower fat or Mediterranean-style diet.

Eating too much salt can lead to high blood pressure, a risk factor for heart disease. Limiting salt (sodium) is an important part of a heart-healthy diet. The American Heart Association recommends that: Healthy adults have no more than 2,300 milligrams (mg) of sodium a day (about a teaspoon of salt)

Whole-grain breads are good sources of nutrients that help maintain a healthy immune system. They also provide dietary fiber that can help improve cholesterol levels and lower the risk of heart disease, stroke, obesity and Type 2 diabetes.

What happens to your body when you stop eating carbs? ›

Severe carb limits can cause your body to break down fat into ketones for energy. This is called ketosis. Ketosis can cause side effects such as bad breath, headache, fatigue and weakness. It's not clear what kind of possible long-term health risks a low-carb diet may pose.

Ultimately, low-carb, high-protein diets may be beneficial for seniors, as they may decrease the risk of life-threatening neurological and cognitive disorders.

Processed Foods

Overeating processed meat like bacon, jerky, ham, and sausages might raise LDL or harmful cholesterol levels. It, in turn, blocks the arteries by cholesterol deposits.

Both canned and fresh tuna are healthy sources of omega 3 fats, which have been shown to contribute to lower blood pressure and prevention of heart disease and stroke.

Pizza. Pizza can be healthy if you make it the right way, but most take-out pizza and frozen pies have staggering amounts of sodium, fat, and calories, all of which can raise your risk of a heart attack.

Berries. Berries include blueberries, strawberries, cranberries, raspberries, and blackberries. These fruits are associated with an impressive amount of health benefits, including their ability to reduce inflammation and improve heart health. Berries are packed with fiber, vitamins, minerals, and plant compounds.

The best cheeses for heart disease are the ones with less saturated fat and sodium. Swiss cheese is probably the best choice, with only 53 mg of sodium per ounce. Mozzarella, goat and ricotta cheeses also fall on the lower side of the sodium scale, with about 130 milligrams per serving.