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

• Carbs are essential for heart health, but not all carbs are equal, a cardiologist said.
• Whole grains are linked with better heart health, Nicole Harkin said.
• Ultra-processed foods like cookies, chips, and cake can have the inverse effect. 

Carbohydrates are essential for heart health, but the type you choose matters, cardiologist Nicole Harkin told Insider.

Carbs are one of three macronutrients, alongside protein and fat, which make up all our foods, and are found in ingredients ranging from strawberries to fries.

While complex carbs like oats, brown rice, and wholegrain pasta are directly linked with improved heart health, refined, processed carbohydrate-heavy products like cookies, chips, and cakes are directly linked with cardiovascular issues like heart disease, Harkin told Insider.

Many people are confused by carbs, but they are "fundamental" for keeping our bodies functioning, Harkin said.

She believes low-carb diets like keto "may be doing us a disservice" because whole grain carbs are key for heart health.

Different carbs have different effects on our heart health

It's important to distinguish between different types of carbs, Harkin said.

Harkin said it's very difficult if not impossible to find a study finding a link between complex, unrefined carbs and an increased risk in heart issues, she said. Whole grains are a good source of fiber which can improve blood cholesterol levels and lower the risk of heart disease and stroke, as well as obesity and type 2 diabetes, according to the American Heart Association.

That's why Harkin usually eats oatmeal for breakfast (she batch cooks it at weekends) and encourages people to experiment with different grains they might not have tried, be it wild rice or barley so they're eating enough complex carbs.

The amount of whole grains a person should eat daily depends on age, sex, height, weight, and activity levels. An average American woman aged 31 to 59, for example, is advised to consume five to seven ounces of grains daily, three to three and a half of which should be whole grains.

Complex carbs like whole grains are very different to "fast," refined carbs found in processed, packaged foods, Harkin said. Fast carbs are easily broken down by the body due to their lower fiber content, meaning they give the body energy more quickly.

"Ultra-processed foods are consistently linked with an increased risk of cardiovascular disease," she said.

Research suggests that refined carbs can increase blood triglyceride levels, which raises the risk of heart disease.

Prioritize whole foods

It's your overall dietary pattern that matters most, Harkin said. She acknowledged that it's unrealistic never to consume processed foods, but encourages people to try and eat primarily unprocessed foods, whole grains, fruits, vegetables, legumes, nuts, seeds, and lean proteins.

Within processed foods, look for ones which are low in sugar, salt, and saturated fat, and higher in fiber.

"Fiber can help control our glucose, our cholesterol, and improve cardiovascular outcomes," Harkin said.