Do Right by Your Heart

A new study in the New England Journal of Medicine showed that people whose diets contained the most simple carbs like doughnuts, cookies, low-fiber-bread and pasta had a 14 percent higher risk of a major cardiovascular event over ten years (and a 24 percent higher risk of death from any cause) than people whose diets had the least.

Too many simple, low-in-fiber carbs may lower "good" HDL cholesterol and increase triglycerides and unhealthy LDL cholesterol. The concern is that if your cholesterol is high, the excess oily stuff will stick to the walls of your arteries. Over time, this excess can create a fatty buildup, much like dirt and grime can build up inside a garden hose.

Does this mean you have to give up foods with carbohydrates? No! You still need to eat foods with carbohydrates because they provide your body with energy, along with many vitamins and minerals. High-fiber foods, particularly with soluble fiber, can help keep blood sugar in check.

Spencer Roll, M.D. A fellow of the American board of Clinical Lipidology, noticed that his patients with unhealthy blood sugar and insulin function also had more dangerous blood fats. Dr Roll cut his simple carbs from 40 to 20 percent of his calories. The remaining carbs should be high in fiber. For instance, at breakfast, he eats a small bowl of nuts, berries and barley cereal. Other meals could include higher-fiber grains like quinoa. Small steps like this can improve your triglycerides and your insulin function.