Dietitian Breaks Down What You Need to Know About Sugar
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People worried about their heart health must often change their diet to lose weight, get blood sugar under control and lower cholesterol levels
So what’s the best way to eat to prevent heart disease?
Dr. James Stone, a cardiologist at the South Heart Clinic in Harlingen, Texas, calls dieting “the biggest mental warfare we’ve ever been taught” because many of his patients think they have to eat low-calorie, low-fat meals that aren’t satisfying — an eating regimen that can’t be sustained, he says
The doctor is less concerned about fats and calories than one particular group of foods
Heart Health Tip of the Day: Limit High-Starch White Foods
Stone defines this as added sugar, excess salt, white bread, white rice, white flour and white pasta
“I have one rule: I don’t touch white. Everything I eat is fruits, nuts, proteins, vegetables. And there are only three liquids: water, black coffee, unsweetened tea,” Stone tells TODAY.com
“People get confused. Like, ‘OK, doc, don’t eat white — not even eggs or cauliflower?’ That’s not what I’m talking about. I’m talking about the high-starch foods.”
Why It Matters
A diet high in added sugar raises the risk of high blood pressure, coronary heart disease, cancer and premature death, a review of studies found
Eating too much added sugar can also contribute to health problems such as weight gain, obesity and Type 2 diabetes, the Centers for Disease Control and Prevention notes
A bit of salt is necessary for good health, but most Americans consume too much. Excess salt can cause water retention, increasing blood volume and putting extra pressure on the arteries, says registered dietitian Natalie Rizzo, nutrition editor for TODAY
Refined grains, like white rice or white bread, are missing parts of the whole grain, she adds, a process that removes about a quarter of the protein and at least half of the nutrients, like antioxidants and fiber, according to the Whole Grains Council. Refined carbs are digested quickly, leading to a blood sugar spike, registered dietitian Samantha Cassetty notes
People should “prioritize fiber-rich whole grains and significantly reduce the consumption of highly processed, refined carbohydrates that displace real nourishment,” the Dietary Guidelines for Americans (2025-2030) advise
Eating whole grains, rather than refined grains, can help prevent cardiovascular disease, a review of studies found
“Look at your plate. (If) you see white bread, pasta, rice, flour, sugar, salt, you’re in a bad way. You’re going to slowly get diabetes and come to a cardiologist, and we’re going to have issues,” Stone says
How to Get Started
Fill your diet with whole foods, Stone advises
That means natural, unprocessed or minimally processed foods such as vegetables, fruits, nuts, seeds, meats, eggs, whole grains, beans, dairy and seafood, according to the Dietary Guidelines for Americans (2025-2030)
These foods are full of nutrients and often provide fiber, including soluble fiber, which can help lower LDL cholesterol
Also look for color, choosing a vibrant orange sweet potato over a white potato, for example, Stone advises
The pigments in fruits or vegetables signal plant compounds that have “powerful antioxidant activity,” researchers note. Of course, there are plenty of whole foods that have a white color and are highly nutritious such as cauliflower, onions, fennel, garlic and many more
Hundreds of years ago, humans walked everywhere; ate fruits, nuts and vegetables; and occasionally ate meat if they were able to hunt it, Stone points out
“This is how we were engineered to be. What happened is we got lost, and we started eating white,” the cardiologist says
“Stop eating white. That’s my rule.”
TODAY’s Expert Tip of the Dayseries is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more
