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Why Your Blood Type Matters When It Comes to Heart Health

Why Your Blood Type Matters When It Comes to Heart Health

What if we told you that your blood type could potentially tip the scale when it comes to how healthy your heart is?

You wouldn't see it on the surface, but coursing through your veins every second of every day are tiny variations that categorize your blood into one of these groups: A+, A-, B+, B-, O+, O-, AB+ and AB-. Unless you've donated blood, were given a transfusion or found out during pregnancy, maybe you've never thought twice about your blood type and what it means for your health.

Knowing your blood type not only can be crucial in an emergency, but it can also offer some important insight into your health. Ongoing research into blood type suggests it may matter more than we give it credit for -- at least when assessing risk for certain health conditions, especially heart disease. These invisible differences in the blood may give some people an edge at staving off cardiovascular problems, and may leave others more susceptible.

What does blood type mean, and how are they different?

The letters A, B and O represent various forms of the ABO gene, which program our blood cells differently to form the different blood groups. If you have type AB blood, for example, your body is programmed to produce A and B antigens on red blood cells. A person with type O blood doesn't produce any antigens.  

Blood is said to be "positive" or "negative" based on whether there are proteins on the red blood cells. If your blood has proteins, you're Rhesus, or Rh, positive. 

The ABO system is the best known way of classifying blood types.

Ekachai Lohacamonchai/EyeEm/Getty Images

People with type O- blood are considered "universal donors" because their blood doesn't have any antigens or proteins, meaning anybody's body will be able to accept it in an emergency.

But why are there different blood types? Researchers don't fully know, but factors such as where someone's ancestors are from and past infections which spurred protective mutations in the blood may have contributed to the diversity, according to Dr. Douglas Guggenheim, a hematologist with Penn Medicine. People with type O blood may get sicker with cholera, for example, while people with type A or B blood may be more likely to experience blood clotting issues. While our blood can't keep up with the different biological or viral threats going around in real time, it may reflect what's happened in the past.

"In short, it's almost like the body has evolved around its environment in order to protect it as best as possible," Guggenheim said.

People with type O blood may have a lower risk of cardiovascular events.

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The blood types most at risk for heart disease 

People with type A, type B or type AB blood are more likely than people with type O to have a heart attack or experience heart failure, according to the American Heart Association. 

While the increased risk is small (types A or B had a combined 8% higher risk of heart attack and 10% increased risk of heart failure, according to one large study) the difference in blood clotting rates is much higher, per the AHA. People in the same study with type A and B blood were 51% more likely to develop deep vein thrombosis and 47% more likely to develop a pulmonary embolism, which are severe blood clotting disorders which can also increase the risk of heart failure.

A reason for this increased risk, according to Guggenheim, might have to do with inflammation that happens in the bodies of people with type A, type B or type AB blood. The proteins present in type A and type B blood may cause more "blockage" or "thickening" in the veins and arteries, leading to an increased risk of clotting and heart disease. 

Guggenheim also thinks this may describe the anecdotal (but currently inconclusive) decrease in risk of severe COVID-19 disease in people with type O blood, which has inspired research. Severe COVID-19 disease often causes heart problems, blood clotting and other cardiovascular issues.

There are four main blood groups (types of blood): A, B, AB and O. 

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Other consequences of blood type

People with type O blood enjoy a slightly lower risk of heart disease and blood clotting, but they may be more susceptible to hemorrhaging or bleeding disorders. This may be especially true after childbirth, according to a study on postpartum blood loss, which found an increased risk in women with type O blood.

People with type O blood may also fare worse after a traumatic injury due to increased blood loss, according to a study published in Critical Care.

Other research has found people with type AB blood might be at an increased risk for cognitive impairment when compared to people with type O. Cognitive impairment includes things like trouble remembering, focusing or making decisions. 

Should I change my lifestyle based on my blood type? 

While research available now shows that blood type can tip the scale in terms of someone's risk of developing heart disease, big factors such as diet, exercise or even the level of pollution you're exposed to in your community are the major players in determining heart health. 

Guggenheim says that for patients trying to keep their heart healthy, there's no special recommendation that he'd make other than a good heart-healthy diet that lowers inflammation, regardless of someone's blood type. 

Lean proteins, healthy fats, fruits, vegetables and whole grains are all part of a heart-healthy diet.

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But, he notes, future research could offer more definitive ways doctors treat patients based on their blood type. All factors considered equally, a patient with healthy cholesterol levels and type A blood may benefit from taking aspirin each day whereas it might not be necessary for a person in the same boat with type O blood. 

"A well-balanced, heart-healthy diet in general is going to be what any physician is going to recommend, and I would say that ABO doesn't change that," Guggenheim said. 

"I don't think there's a protective benefit from just having type O blood that contributes to being scot-free," he added.

More for your wellness

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

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Counting Your Macros: What They Are and How to Calculate Them

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Counting Your Macros: What They Are and How to Calculate Them

This story is part of Health by the Numbers, CNET's deep dive into how we quantify health.

For some people, tracking your daily diet can be a helpful way to make sure you're getting the right amount of fuel each day. Trying to track every single calorie might not be your best bet, though. Instead, consider tracking your macronutrients -- that's basically a fancier word for the major nutrient groups that your body needs, which are carbohydrates, fats and protein.

There are many benefits to tracking macros instead of calories. First, you'll have a more balanced diet by focusing on eating a variety of nutrients that give your body energy and help your digestive system work. Not only can this practice help you reach your health goals faster than focusing on calories alone, this method of food logging can also help you understand which types of food make you feel good or bad, which foods improve your athletic performance and which foods help you focus or make you drag. Counting macros can also help you shift your current eating habits to healthier patterns for the long-term.

You'll need to learn how to read a nutrition facts label for this approach, but the benefits far outweigh the time you'll spend grasping the concept of a macro diet. 

Read also: What's in a Calorie, and Why That Matters More Than the Number

What are macronutrients?

Macronutrients are molecules we need in large amounts, also known as the main nutrients we need to simply survive. Micronutrients, in contrast, are substances required in much smaller amounts, such as vitamins, minerals and electrolytes.

The three macronutrients are carbohydrates, proteins and fats. Despite fad diets, you do need all three: Cutting out any one macronutrient puts you at risk for nutrient deficiencies and illness.

The three macronutrients are carbohydrates, proteins and fats.

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Carbohydrates

Carbohydrates give you quick energy. When you eat carbs, your body converts them to glucose (sugar) and either uses that sugar immediately or stores it as glycogen for later use, often during exercise and in between meals. Complex carbohydrates — like starchy vegetables and whole grains -- also promote digestive health because they're high in dietary fiber.

Protein

Protein helps you grow, repair injuries, build muscle and fend off infections, to name a few functions. Proteins are made of amino acids, which are the building blocks of many structures in your body. You need 20 different amino acids, nine of which are essential amino acids, meaning your body can't produce them on its own and you must obtain them from food.

High-protein foods include poultry, beef, fish, soy, yogurt, cheese and other dairy products. If you stick with a plant-based diet, some starches, vegetables and beans are also good sources of protein.

Fats

Dietary fat is required for your body to do its many jobs. You need fat to absorb the fat-soluble vitamins (A, D, E and K), to insulate your body during cold weather and to go long periods of time without eating. Dietary fat also protects your organs, supports cell growth and induces hormone production.

How many calories does each macronutrient have?

Each macronutrient corresponds to a specific calorie amount per gram: 

• Carbohydrates have 4 calories per gram
• Proteins have 4 calories per gram
• Fats have 9 calories per gram

How many macros should I eat?

There's really no answer to this question: Every person is different, and as such, every person's preferable macronutrient intake will be different. However, the federal dietary recommendations suggest this macronutrient ratio:

• 45% to 60% carbohydrate
• 20% to 35% fats
• Remainder from protein 

The federal suggestion is based on the fact that carbs serve as the body's main fuel source, and are the easiest macronutrient for the body to convert from food into energy. The metabolic processes for fat and protein are much more complex and take longer, which wouldn't serve you well when you need quick energy.

Your macro ratio depends on your health and fitness goals, as well as how your body responds to particular foods. For example, many people thrive on a low-carb diet, but the thought of a low-carb diet for myself makes me shudder. I perform at my best when I eat about 50% carbohydrates.

Similarly, you may do well on a high-protein diet, while someone else might experience digestive discomfort from consuming too much protein.

Note that some people, especially those on the keto diet, count net carbs instead of total carbs. To get net carbs, subtract the grams of fiber from the total grams of carbs. Why count net carbs? Our bodies don't digest fiber, so it doesn't get absorbed by the small intestine and doesn't provide your body with any energy. In that sense, calories from fiber don't really count. 

How to calculate macronutrients

Now you know what macros are and how many calories they have. Next, you'll need to do some math. That's because your intake ratio is written in percentages but nutrition information is provided in grams. I'll use my macro intake as an example.

1. First, you need to know how many calories you eat (or want to eat) each day. I eat roughly 2,300 calories per day.

2. Next, determine your ideal ratio. I like to eat about 50% carbs, 25% fat and 25% protein.

3. Then, multiply your total daily calories by your percentages.

4. Finally, divide your calorie amounts by its calorie-per-gram number.

Here's how I would calculate my calories for each macronutrient:

• Carbs: 2,300 x 0.50 equals 1,150. I eat 1,150 calories worth of carbs each day (hello, extra slice of toast).
• Protein: 2,300 x 0.25 equals 575, so I get 575 calories worth of protein.
• Fats: 2,300 x 0.25 equals 575. I also get 575 calories comprised of dietary fat. 

To calculate the actual gram amounts: 

• Carbs (4 calories per gram): 1,150 divided by 4 equals 287.5 grams of carbs.
• Protein (4 calories per gram): 575 divided by 4 equals 143.75 grams of protein
• Fat (9 calories per gram): 575 divided by 9 equals 63.8 grams of fat.

 If you don't like math, don't fret. The internet is home to a range of macronutrient calculators that will do the math for you.

The best macro calculators

Price: Free, but you must provide your email address to get your results.

IIFYM stands for "If It Fits Your Macros" -- a phrase and popular hashtag used by the macro-tracking community to refer to their flexible dieting approach.

This calculator is one of the most comprehensive available. It collects lifestyle and health information that many calculators don't, such as how active you are at work, what kind of cravings you have and whether you have any medical conditions.

The IIFYM calculator takes into account your daily routine and other important factors. 

Price: Free

Healthy Eater's macro calculator calculates your macronutrient ratio based on your age, gender, height, weight and activity level. You can customize your ratio based on whether you want to reduce your weight, lose 10% body fat, maintain or gain weight.

I like this macro calculator because you can see your ratio in terms of all day, three meals, four meals or five meals.

This macro calculator uses your lean body mass (LBM), basal metabolic rate (BMR) and total daily energy expenditure (TDEE) to calculate an accurate ratio. 

Legion Athletics

Price: Free

The Legion Athletics macro calculator is another very detailed calculator. It takes into account your weight, your body fat percentage, and your activity level. From there, this calculator determines your lean body mass, basal metabolic rate and total daily energy expenditure.

The upside to this calculator is that you get a more accurate ratio because it considers more factors. The downside is that you need to know your body composition before using it.

You choose whether you want to gain, lose or maintain your current weight, and you can use the sliders at the bottom to adjust your ratio if the automatic recommendation isn't ideal for you.

Tracking your macros

Your macro numbers aren't very helpful if you don't put them to use.

"Tracking macros" refers to the process of logging all your meals throughout the day and breaking down your macro ratio to ensure you're eating according to your goals. It sounds scary, but again, the web comes to the rescue with a slew of digital macro-tracking programs.

The best macro trackers

Price: Free or $20 per month

The free version of MyFitnessPal doesn't allow you to enter gram amounts for macros, only percentages. If you're comfortable with percentages only, then MFP is a great free option because of its barcode scanning feature and massive database of foods and drinks.

The MyFitnessPal dashboard breaks down your macronutrient intake with a helpful pie chart. 

MyFitnessPal

With a premium subscription, you can track by gram amounts and percentages, and you can see macro breakdowns for each meal and snack. A premium subscription also gets you extra features like food analyses (quality of what you're eating), food timestamps (when you eat what) and weekly reports.

MyMacros Plus is another great app with a large food database and barcode scanning feature.

You can also track your body weight and enter custom foods for homemade recipes so you don't have to log the individual ingredients. My favorite thing about MyMacros Plus is that it's usable without the internet, so you can track macros even when you're offline.

Tip: Food databases are helpful, but they often include multiple entries with different information for the same item, which can get confusing. It might be easier to manually log the macronutrients in your meals instead of relying on the food database. 

Cronometer offers a detailed dashboard and reports feature to easily track macros.

Cronometer

Price: $50 per year. Free version available.

The Cronometer tracker tracks vitamins and minerals in addition to macros. It also allows you to track important biometrics, such as blood pressure, cholesterol, sleep, mood, pulse and more — but you first need this information on hand to use the features.

If you do have access to that information, Cronometer provides insight into long-term trends and a clear snapshot of your overall health. While Cronometer is impressive, it can be a bit overwhelming if you only want to track macros, and not the rest of the metrics it offers.

Why should I track macros?

Know that you don't need to track macros to be healthy, lose weight, build muscle or reach any other health goal. The only time you actually need to track macros is if your doctor told you so.

In fact, logging your every bite can be frustrating and time-consuming, but it's worth noting that you'll get pretty good at eyeballing portions if you make tracking a habit.

Tracking macros can definitely be useful for some things, such as preparing for a bodybuilding show or optimizing athletic performance. It can also be helpful if you want to implement "flexible dieting," or the practice of eating any foods you want, as long as they fit into your macronutrient ratio. 

Counting your macros may also be the key to finally eating less processed foods, as processed and packaged foods tend to be high in fats and carbs (and not often high in protein), and adding in more superfoods. Many people who want to create a calorie deficit to lose weight prefer tracking macronutrients instead of counting calories, as it takes the emphasis off of weight loss and shifts the focus to nutrition. This is helpful for creating long-term healthy habits.

Additionally, many people enjoy tracking macros because it helps them understand what types of foods work best for their bodies. Give it a try to see if it works for your lifestyle, but don't feel like you ever need to track your macros. 

More for your nutrition and wellness

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

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