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When you think about macro tracking, a few benefits probably come to mind: fat loss, muscle gain, weight management…But heart health? Seems like a bit of a stretch–right?
Believe it or not, tracking your macros supports more than just aesthetic goals: it’s also a valuable tool for protecting cardiovascular health.
And in a time when cardiovascular diseases are the top killers worldwide, we need all the help we can get.
Fortunately, lifestyle modifications–like adopting a healthy diet–can serve as powerful preventative measures against heart disease and other chronic conditions.
In this article, we’ll explore the evidence behind heart-healthy dietary strategies and show you how to use macro tracking to keep your heart healthy, strong, and ticking into a ripe old age.
One of the best things you can do for your heart? Maintain a healthy body weight.
Excess body weight accounts for an estimated 10% of cardiovascular deaths globally, making it a major contributor to heart disease risk. Obesity is often accompanied by cardiometabolic risk factors, including hypertension, high triglycerides, and elevated LDL cholesterol. However, research finds that simply being overweight–even without these comorbidities–is associated with a greater risk of cardiovascular disease.
As you might expect, losing weight has been found to improve these various health markers and reduce the risk of cardiovascular mortality.
And one of the best ways to lose weight? Track your macros and create a calorie deficit.
Macro tracking constitutes a form of self-monitoring–a behavior commonly seen in those who lose weight and keep it off long-term. Beyond that, manipulating your macros is hands-down the most straightforward weight loss strategy. No need to follow strict plans or avoid “off-limits” foods: with macro tracking, you have the flexibility to enjoy any food in moderation while creating the calorie deficit needed to lose weight.
Tracking your food intake has the added advantage of making you more mindful of your food choices–that way you can consume more heart-healthy (and fewer heart-harmful) options.
Much observational research ties the Mediterranean, DASH, and plant-based diets to more favorable cardiovascular outcomes. Across all three dietary patterns, some common themes emerge:
These commonalities are consistent with a 2025 review, which linked reduced cardiovascular disease risk to diets low in glycemic index and load, high in plant-based proteins, and low in saturated and trans fats.
Now, that doesn’t mean you should start demonizing beef, white rice, or cheese. Observational studies only show correlations: they can’t prove a certain food causes better or worse heart health.
Take highly processed diets, for example. The association between higher processed foods and poorer cardiovascular health might be mediated by overall calorie intake. In other words, when you eat a ton of processed foods, you’re apt to consume more calories and gain excess weight. After all, it’s a lot easier to overeat chips, fries, and candy than a bowl of beans and broccoli.
That said, adequate evidence indicates there’s more at play than just calories. Let’s dive a little deeper into dietary fats and carbs to get a more nuanced perspective–and find a sustainable middle ground between rigid diet rules and anything that fits your macros.
While the dietary patterns discussed above certainly didn’t skimp on dietary fat, not all fats are created equal. Diets high in saturated fat are associated with higher mortality from cardiovascular disease. And consuming more saturated fat has been found to increase LDL cholesterol, an independent risk factor for cardiovascular disease.
Although some studies show higher total and LDL cholesterol in people following ketogenic and low-carb diets, saturated fat is likely the real culprit. Along these lines, replacing saturated fat with polyunsaturated or monounsaturated fats can reduce cholesterol levels and lower the risk of coronary heart disease events.
Among the several types of unsaturated fat, omega-3 polyunsaturated fatty acids offer a host of benefits that even extend to heart health. Specifically, EPA may promote better cardiovascular outcomes, reducing the risk of cardiovascular events and mortality.
To best support a healthy heart, limit saturated fat to <10% of your total calories. Yes, you can still enjoy steak and eggs–but opt for leaner cuts, and aim to include more oil, nuts, and seeds than butter and fried foods.
At the surface level, conflicting findings on carb intake and heart health can be confusing. On the one hand, substituting saturated fat with whole grains supports better cardiovascular outcomes. On the other hand, swapping saturated fat for refined carbs and added sugars appears to make little difference.
As with fats, quality matters for carbs, too.
The fiber found in complex carbs confers clear cardioprotective effects: it’s associated with lower blood pressure and LDL cholesterol, along with reduced likelihood of developing and dying from cardiovascular disease. In particular, water-soluble fiber, which forms a gel in the intestine that slows down digestion and feeds gut bacteria, is primarily credited for these benefits. Not surprisingly, soluble fiber is found in beans and legumes, fruits, vegetables, nuts, and seeds–mainstays of heart-healthy dietary patterns.
To fully reap fiber’s benefits, consume around 14 grams for every 1000 calories, or a bare minimum of 25 grams daily.
No discussion on heart-healthy nutrition is complete without a mention of salt. Sodium may not contain calories, but it’s still a popular scapegoat for hypertension and poor health.
And research does, admittedly, demonstrate that reducing sodium can help lower blood pressure and the risk of cardiovascular disease. But this is with one major confounding factor: food quality. Dietary patterns characterized by high sodium also tend to be packed with processed foods, which are almost always high in salt (and, of course, calories!).
If you’re highly active and prioritize minimally processed foods, there’s no need to intentionally shun sodium. The only exception is those with poor kidney function or sodium-sensitive hypertension–in which case, an upper limit of 2000 mg/day should suffice for better blood pressure.
The primary principles underlying most heart-healthy dietary patterns are fairly simple: control your calories, limit saturated fat, and get plenty of fiber. While you could follow rigid rules or eliminate foods to get there, with macro tracking you don’t have to.
With the Carbon app, you can monitor your calories, saturated fat, fiber, and even sodium to stay within the evidence-based ranges that support cardiovascular health. That way you can make space for your favorite foods without compromising your heart health.
Macro tracking gives you structure and flexibility. And by aligning science-backed targets with your personal preferences, you’re more likely to stick with it for the long haul. With the right habits, you’ll build consistency for life—and support a longer, healthier one in the process.
Ready to take control of your heart health without restrictive diets?
Download the Carbon app today to start tracking your macros, managing your nutrition, and supporting a healthier heart—one meal at a time.
