Adding protein to your diet is essential to maintain overall health, but choosing the right type of protein can have special benefits for your heart. Some protein sources not only support muscle but also help control cholesterol, blood pressure and reduce the risk of cardiovascular disease.
According to nutritionist Brittany Lubeck, MS, RDN, a collaborator at verywell Health: "Chosing the right type of protein, especially protein from fish, plants and whole grains can make a big difference in heart health. These foods provide essential nutrients without increasing the burden of bad cholesterol or saturated fat."
Here are eight heart-healthy proteins recommended by experts:
Fatty fish: Salmon, sardines, mackerel... are rich sources of lean protein and contain many omega-3 fatty acids that help reduce inflammation, reduce triglycerides and improve heart rate. A study published in the American Journal of Clinical Nutrition showed that consuming an extra 20 grams of fish per day significantly reduces the mortality rate from coronary heart disease.
Beans: Lentils, black beans, chickpeas... are a source of plant protein rich in fiber, low in saturated fat. Research has shown that eating beans regularly can reduce cholesterol and the risk of heart disease.
Nuts: Almonds, walnuts, cashews... contain protein, monounsaturated fats, magnesium and potassium, all of which are beneficial for blood pressure and cholesterol. A study by Harvard T.H. Chan School of Public Health shows that eating nuts regularly reduces the risk of cardiovascular disease by 20%.
Tofu: Is a soy product rich in isoflavones, an antioxidant that helps improve vascular elasticity and reduce the risk of atherosclerosis.
Low-fat milk: Choosing nonfat or low-fat milk will help you get a lot of protein without adding saturated fat that is harmful to the heart. Research shows that low-fat dairy fats are less harmful than fats from red meat.
Lean meat: Chicken, turkey or lean pork is high in protein and low in fat. According to the American Heart Association (AHA), lean meats are a healthy alternative to processed red meat.
Whole grains: Oats, quinoa, barley... are not only rich in protein but also contain soluble fiber that helps reduce LDL cholesterol, the main cause of blood vessel blockage.
Nutritional Yeast: This is a complete protein source for vegetarians, containing beta-glucan and antioxidants that help improve cardiovascular function and boost immunity.
According to Dr. David Katz, a preventive medicine expert at Yale University: "A varied diet with many sources of plant and fish protein has the same or even superior effect as taking preventive medicine for heart disease, if maintained regularly for a long time".
