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Healthy Heart Nutrition
Foods can be broken down into Carbohydrates, Fats and Proteins. We get all of our
calories from these 2 food components. Each gram of protein or carbohydrates will yield
4 calories while each gram of fat will yield 9 calories when metabolized by the body. To
maintain good health, the percentage of calories ingested should be approximately 70%
from carbohydrates, 20% from fat, and 10% from protein.
Carbohydrates:
There are two basic types of carbohydrates, complex and simple.

Complex carbohydrates are unrefined, unprocessed, and as close to their whole
natural state as possible. They should comprise 70% of your calorie intake.
Examples are whole oats, wheat, rye, millet, Bulgar, rice, barley, fresh fruit, all fresh
vegetables, whole white potatoes and yams.

Simple carbohydrates are refined, processed and sweetened foods which do not
resemble their whole original state. Some examples are cereals made with sugar or
white flour, doughnuts, pastries, cookies, white flour, and white rice. These foods are
devoid of the bran and the germ from the whole grain, which contains the essential
nutrients. Other examples are sugar, corn syrup, soda pop, carbonated beverages,
fructose, honey, and fruit juice. Simple carbohydrates raise your blood sugar levels
quickly, causing your body to secrete large amounts of insulin. This results in
increased amounts of fats being stored. Simple carbohydrates thus exacerbate
diabetes, hypoglycemia, obesity, chronic yeast infections, high cholesterol, and high
triglycerides (fats).
Fats:
The average American gets 43% of their calories from fats. There are two basic types of
fats in the diet, saturated and unsaturated.

Saturated fats are those which tend to clog our arteries by raising cholesterol and fat
in the blood. They also worsen diabetes, inflammatory states such as bursitis and
arthritis, and aggravate allergies, asthma and blood pressure. The two main sources
of saturated fats are dairy products and red meat. Certain processed foods also
contain high amounts of saturated fats. Saturated fats should only account for 5% of
you daily calories.
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
Unsaturated fats contain essential fatty acids, fats that are important for health and
survival. They are used to regulate the immune system, reduce inflammation,
minimize allergies, control blood pressure, and reduce triglycerides. They are found
in foods such as whole grains, nuts, seeds, oils, and cold water fish. Unsaturated fats
should account for 15% of our daily calories.
Protein:
Adequate protein is necessary (0.8g/kg of body weight) for optimal health. Animal and
vegetable sources of protein should be organic, free of hormones, antibiotics and
pesticides. Vegetable sources of protein include nuts, seeds, soy products, seaweed, and
grain and bean combinations.
References:
Baum, Seth J. MD, F.A.C.C. The Total Guide to a Healthy Heart: Integrative Strategies for
Preventing and Reversing Heart Disease. Kensington Publishing, New York, NY, 2000, Chapters
10,11 &12
Holt, Stephan, MD. The Natural Way to a Healthy Heart. M.Evans & Company, Inc, New York,
NY, 1999
Oz, Mehmet MD. Healing from the Heart. Dulton Publishing, New York, NY, 1998
Rev. 07/02
Healthy Heart Nutrition, Page 2 of 2