Heart disease, the leading cause of death in the U.S., describes any condition affecting the heart or blood vessels. Atherosclerosis, the buildup of plaque consisting of fat, cholesterol and calcium, contributes to the onset of coronary artery disease, the most common form of heart disease. Making lifestyle changes including following a healthy diet following the acceptable macronutrient distribution range recommended by the Institute of Medicine can help lower your risk for heart disease and your risks for complications due to heart disease.
Carbohydrates
Carbohydrates, which include sugar, fiber and starch, serve as the main source of energy for the body. Each 1g of carbohydrate contains 4 calories the body can use as energy. Once ingested, the body breaks down carbohydrates into the simple sugar glucose that provides the energy to the cells. The Institute of Medicine sets the acceptable macronutrient distribution range -- defined as the amount of the energy source that provides essential nutrients and a reduced risk of chronic disease like heart disease for carbohydrates as 45 to 65 percent of the total calories consumed.
Protein
Proteins, another macronutrient energy source, also contain 4 calories per 1 g, but because the body cannot break them down as easily, they serve as a secondary source of energy after carbohydrates. Proteins provide the body with essential amino acids. Once ingested, your digestive system breaks the protein down into the individual amino acids that it then uses to build the thousands of proteins necessary to support cells and tissues. Eating a high-protein, low-carbohydrate diet may increase the risk for heart disease. Carbohydrates contain fiber and fiber helps to lower blood cholesterol levels. In addition, foods high in protein are also often high in dietary fat, another factor that can increase the risk for heart disease. The Institute of Medicine recommends you consume 10 to 35 percent of your daily calories in protein.
Dietary Fat
Your body needs some fat to absorb essential vitamins, to provide structure to cell membranes and to stimulate the production of hormones, but too much fat can cause weight gain, increase blood pressure and contribute to high blood cholesterol levels, all risk factors for heart disease. Each 1 g of dietary fat contains 9 calories, but the body stores the fat to use for energy during times when carbohydrate and protein energy is unavailable. The Institute of Medicine recommends consuming 20 to 35 percent of your total calories in fat, but in addition to amount, the type of fat affects your risk for heart disease.
Types of Fat
Foods contain four different types of fat. Saturated fat describes the type of fat that stays solid at room temperature. Animal foods, like meat and milk, contain saturated fats. Consuming too much saturated fat increases the blood cholesterol level, which promotes atherosclerosis. The American Heart Association recommends limiting your saturated fat intake to less than 7 percent of your total calories. Trans fat describes a specific structure of a naturally occurring fat, or a fat manufactured during a process that adds hydrogen to an unsaturated fat to provide stability. Because trans fat serves no purpose and boosts cholesterol levels, you should consume as little as possible with it accounting for no more than 1 percent of your daily calories. Unsaturated fats, which include monounsaturated and polyunsaturated, keep blood cholesterol levels low and provide essential fatty acids. These good fats should make up the majority of your daily fat intake to promote a healthy heart.
