Healthy Heart Tip: Carbohydrates and heart health

Heart Research UK Healthy Heart Tip, written by the Health Promotion and Education Team at Heart UK

Healthy Heart Tip: Carbohydrates and heart health

Carbohydrates are one of the main food groups, but many people are unaware of the different types of carbohydrates and the impact they have on your health. Did you know that sugar is a form of carbohydrate?

Carbohydrates come in all different shapes and sizes, some are good for our health and some are not so good. Fibre, which is a form of carbohydrate that is beneficial for heart health, should be eaten regularly as part of a healthy balanced diet, however only 9% of the UK meet the recommendations.

This tip shares the importance of carbohydrates in your diet, where you get them from, and how to increase your intake:

Importance of carbohydrates

Carbohydrates are your bodies main source of energy and should make up 45 to 60% of your total daily energy intake. They fuel most of your body’s cells to allow you to carry out everyday tasks and extra ones like exercise.

Any excess carbohydrates that you’ve consumed but not used up are stored in your liver and muscles, these are slowly released throughout the day for blood sugar stability and brain function.

Fibre, a form of carbohydrate that is naturally found in plants, promotes digestive health and helps to reduce your risk of heart disease.

It does this by helping to stabilise blood sugar levels, lower bad (LDL) cholesterol levels, reduce blood pressure and inflammation.

Sources of carbohydrates

Some sources of carbohydrates are more well-known than others, such as pasta, rice, bread, potatoes and cereal. These are often your main sources of energy and ones that you pair with other foods to create your meals.

It is recommended for better heart health to follow a diet higher in fibre and choose wholegrain or wholemeal varieties of pasta, rice, cereals and bread where possible.

Sugar is also a form of carbohydrate called a simple carbohydrate.

Your body can break it down quickly to provide immediate energy however, it doesn’t have much nutritional value and can be the cause of weight gain. You should consume this in small amounts infrequently.

Increasing your fibre intake

Increasing your fibre intake to meet the recommended guidelines of 30g per day should be done gradually to avoid any unpleasant symptoms such as bloating. It is recommended that you drink plenty of fluids when adding more fibre to your diet to keep your digestive system working effectively.

Making healthier choices and increasing your fibre intake will benefit your overall health. Make sure you eat 5+ a day of fruit and vegetables, whilst swapping your carbohydrates to wholegrain varieties where possible.