Introduction
When it comes to eating for your heart health, protein is an important part of the equation. But not all proteins are created equal. Eating the right kind of protein can help reduce your risk of heart disease, while eating the wrong kind can increase your risk. That’s why it’s important to know which proteins are best for your heart. According to dietitian Eat This Not That, the #1 best protein to eat for your heart is salmon. Salmon is packed with heart-healthy omega-3 fatty acids, which can help reduce inflammation and lower your risk of heart disease. Plus, it’s a great source of lean protein, which can help you feel fuller for longer and keep your cholesterol levels in check. So if you’re looking for a protein that’s good for your heart, salmon is a great choice.
The #1 Best Protein to Eat for Your Heart, Says Dietitian — Eat This Not That
If you’re looking to improve your heart health, dietitians recommend adding more protein to your diet. Protein is an essential nutrient that helps build and maintain muscle, and it can also help reduce your risk of heart disease. But not all proteins are created equal — some are better for your heart than others.
According to dietitians, the best protein to eat for your heart is fish. Fish is a great source of omega-3 fatty acids, which are essential for heart health. Omega-3 fatty acids help reduce inflammation, lower blood pressure, and reduce the risk of heart disease. Fish is also a great source of lean protein, which helps keep your cholesterol levels in check.
In addition to fish, other heart-healthy proteins include lean meats, such as chicken and turkey, and plant-based proteins, such as beans, lentils, and nuts. All of these proteins are low in saturated fat and cholesterol, which can help reduce your risk of heart disease. Eating a variety of these proteins can help you get the nutrients you need for a healthy heart.
So, if you’re looking to improve your heart health, dietitians recommend adding more fish, lean meats, and plant-based proteins to your diet. Eating these proteins can help reduce your risk of heart disease and keep your cholesterol levels in check.
Proteins are considered the building blocks of life. As one of the three main macronutrients (alongside carbohydrates and fat), protein is used in large amounts, as it plays a critical role in a range of bodily functions.
From repairing and building tissue to increasing muscle mass and promoting bone health, protein is an essential part of a healthy diet. However, there’s a common misconception that Americans aren’t getting enough of it. On the contrary, most Americans consume twice as much protein as they need, with The American Heart Association stating that “often the extra protein is coming from meats high in saturated fats.”
It’s no secret that eating too much of this protein can have a negative impact on your health—particularly your heart health. This raises the question: what’s the best option?
According to our medical expert board member Lauren Manaker, MS, RDN, LDN, the best protein for your heart is beans. Read on to discover how beans can boost your heart health, and for more healthy eating tips, check out the 5 Best Low-Sodium Recipes to Reduce Heart Disease Risk.
How do beans affect your heart?
“Not only do these plant-based protein foods pack a punch in the protein department, but they also provide fiber, vitamins, minerals, and antioxidants that can support heart health,” Manaker says.
In fact, in a 2019 review published in Advances in Nutrition, researchers found that participants who consumed the most legumes and pulses experienced a decrease in the incidence of coronary heart disease (10%), hypertension (9%), and cardiovascular disease (8%).
To add to the list of heart health benefits, eating beans has also been found to help lower cholesterol.
“The soluble fiber found in beans can quite literally inhibit cholesterol from being absorbed by the body,” Manaker says.
In an analysis of 26 U.S. and Canadian studies, researchers found that participants who ate approximately one serving (3/4 cup) of legumes per day experienced a decrease in low-density lipoprotein (LDL)—or “bad” cholesterol—by 5%.
How much should I consume?
The U.S. Dietary Guidelines for Americans recommend that adults eat about three cups of legumes— including beans—per week. This breaks down to about half a cup of beans every day.
Looking to incorporate beans into your diet but aren’t sure where to start? Check out 17 Recipes You Can Make With a Can of Beans.
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Brianna Ruback