Protein foods that are good for the heart


To keep your heart healthy, it is essential to follow a balanced and healthy diet. Proteins, especially some, animal and vegetable, have a cardio protective functionunlike red, fatty and processed meats, rich in saturated fats and sodium.

Consuming more protein is associated with an increased risk of heart failure, however different types of protein and many of them can be beneficial for lower cholesterol and blood pressure and reduce the risk of stroke and heart attack.

Protein foods that protect the heart

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What foods are cardio protective

A diet rich in proteins can increase the risk of heart disease, but there are proteins of animal and plant origin which, on the contrary, protect the heart and arteries. Protein helps maintain lean body mass, bone mineral density, oxygen transport, and antibodies.

The best type of protein foods for your heart are those that are low in saturated fat and rich in heart-supporting nutrients, such as: omega-3 fatty acids, butyrate, zinc, and vitamins B12 (cobalamin), B6 ​​(pyridoxine), and B2 (riboflavin) and selenium. Several studies in the field of nutrition have shown that favoring fish, beans, poultry and nuts over red meat can significantly reduce the risk of heart disease. For example, salmon and walnuts contain unsaturated fats that are good for your heart. And plant proteins like beans and lentils are rich in fiber to help lower LDL cholesterol.

Fish rich in Omega 3

Oily fish, like salmon and sardines, are one of the best foods for heart health because they provide omega-3 fatty acids, which are linked to better triglyceride levels and less plaque buildup in the arteries. There are three different types of omega-3: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). You get ALA mostly from plant sources, such as flaxseed and soybeans, but DHA and EPA are found in fish and other seafood.

Many specialists agree that the consumption of fish rich in omega 3 poses a lower risk of mortality from heart disease in people with diabetes, because EPA and DHA in fish can activate a protein receptor that could reverse the insulin resistance.

Tempeh e Tofu

Tempeh, made from fermented soybeans, provides heart-healthy lean protein that also contains gut-friendly probiotics and prebiotics and manganese, which is a known vasodilator that helps improve blood flow, reducing the workload of the Heart. Research has shown that soy foods, such as tempeh, can provide multiple health benefits, including reduced risk of cardiovascular disease, and decreased LDL cholesterol levels.

The probiotics and prebiotics in tempeh are also particularly beneficial for keeping the heart beating: the microbiome and heart health are closely linked. People with high levels of a gut metabolite called trimethylamine oxide (TMAO) in their blood may be more likely to have a heart attack or stroke than those with lower levels.

Tofu, on the other hand, is a staple in many vegan and vegetarian diets, but omnivores can also benefit from incorporating more tofu into their diets. Just like tempeh, tofu is made of soy protein, which helps lower LDL cholesterol and provides omega-3 ALA. Most of tofu's heart health benefits come from isoflavones, plant substances that have antioxidant and anti-inflammatory effects.”

Yogurt macro

Full-fat dairy products, such as yogurt, contain high amounts of saturated fat, which can contribute to heart disease, so it's best to eat these foods in moderation. But fat-free versions of yogurt are a great alternative. Fat-free yogurt provides calcium, magnesium, and potassium, which can help reduce blood pressure and help maintain a regular heartbeat.

Beans, Edamame, Lentils

I beans they are rich in vegetable proteins. Additionally, the soluble fiber in beans helps reduce cholesterol levels and blood pressure. Whether canned or dried, they are extremely versatile in the kitchen, but if you opt for the canned version it is best to choose alternatives to low sodium content and rinse the beans before cooking to remove excess sodium. Beans are also rich in minerals that promote heart health, such as potassium, zinc and magnesium.

L’edamamei.e. soybeans served as a typical traditional Japanese side dish, contain ALA omega-3, fiber and lean proteins, which makes it an excellent plant food for heart health, and are able to help reduce cholesterol levels .

The lentils they are one of the most nutrient-rich plant proteins: they are not only rich in protein, but also offer fiber that lowers cholesterol and contain minerals, such as zinc, potassium and magnesium. They also contain good amounts of metabolites that help reduce oxidative stress and inflammation, two of the main causes of heart disease.

Dried fruit

Walnuts, peanuts and almonds they should always be present in the daily diet. Walnuts are rich in heart-supporting unsaturated fats and omega-3s that help reduce bad cholesterol and increase good cholesterol. Consuming peanuts and tree nuts two or more times a week and walnuts one or more times a week is associated with a 15-23% lower risk of coronary heart disease he was born in 13-19% less heart diseaseaccording to experts.


Chia, flax, hemp, pumpkin seeds provide protein and heart-healthy omega-3 fats. Seeds are part of a group of functional foods that have been shown to have benefits for protecting against cardiovascular disease thanks to their fiber and nutrient content.

Chicken breast

Prefer lean sources of protein, like chicken breast, is a great way to limit saturated fat in your diet. Chicken breast, in particular, is an excellent source of zinc and vitamin B12, which is important for heart health due to its role in maintaining heart structure and normalizing blood levels. homocysteine.

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