2d • Diet
Low-carb diets improve heart health markers across multiple studies
Low-carbohydrate diets continue to face skepticism in mainstream nutrition, but a comprehensive analysis of 174 studies challenges that narrative with solid data. The 2025 meta-analysis of over 11,000 participants found that carbohydrate-restricted diets significantly reduced triglycerides, blood pressure, and inflammatory markers, while increasing beneficial HDL (good) cholesterol.
These improvements in heart health markers occurred alongside reductions in body weight and waist circumference. Moderate-carbohydrate approaches (roughly 26% to 45% of calories from carbs) offered balanced benefits, while stricter ketogenic diets produced greater weight loss but modest increases in LDL cholesterol.
The improvements were most pronounced in women and individuals with excess weight. In my clinical experience, patients often find lower-carbohydrate eating more sustainable than traditional calorie restriction, reporting better energy, reduced cravings, and improved metabolic markers.
If you're dealing with elevated triglycerides, high blood pressure, or metabolic concerns, working with a practitioner to gradually reduce refined carbohydrates while emphasizing healthy fats and adequate protein may be worth exploring.
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Low-carb diets improve heart health markers across multiple studies
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