You're Probably Doing Low-Carb Wrong. A New Study Reveals How to Protect Your Heart.
Men's Health
February 26, 2026
AI-Generated Deep Dive Summary
Cutting back on carbs has become a popular dietary strategy, but not all low-carb diets are created equal. A new study published in the *Journal of the American College of Cardiology* reveals that the quality of carbohydrates and fats in your diet plays a crucial role in determining its impact on heart health. Researchers analyzed data from nearly 200,000 people over several years and found that those following low-carb diets experienced either improved or worsened cardiovascular outcomes depending on their food choices.
The study highlights that individuals who consumed plant-based foods, whole grains, and unsaturated fats as part of their low-carb diet saw a 15% lower risk of coronary heart disease. Their bloodwork also showed better markers for heart health, such as higher levels of "good" HDL cholesterol and reduced inflammation. On the other hand, participants who relied on refined carbs, processed foods, and high amounts of animal proteins experienced an increased risk of heart problems.
The study identifies two major issues with low-carb diets: food quality and sustainability. Many people default to unhealthy options like red meat, full-fat dairy, or highly processed foods when cutting carbs, which can harm the heart. Additionally, reducing carbohydrates can lead to feelings of hunger and difficulty adhering to the diet long-term, especially if nutrient-dense foods like fiber-rich whole grains are avoided.
To make a low-carb diet work for your heart, focus on replacing refined carbs with whole, minimally processed alternatives and prioritize healthy fats like nuts, olive oil, and avocados. Incorporate protein sources such as eggs, fish, or tofu instead of relying heavily on red meat. Additionally, include non-starchy vegetables and plant-based foods to fill you up and maintain a balanced diet.
This research underscores the importance of making mindful food choices when following any dietary plan. For those interested in low-carb eating, prioritizing whole foods and healthy fats can not only support heart health but also improve the overall sustainability and enjoyment of your diet.
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Originally published on Men's Health on 2/26/2026