10 Healthiest Ways to Eat Protein for Better Heart Health

Key Takeaways

• Choose a variety of protein sources. Mix lean proteins with plant-based options for a more balanced, nutrient-rich diet.
• Opt for grilled, baked, or minimally processed foods and limit fried, high-sodium, or heavily processed protein sources.
• The healthiest protein sources are also low in saturated fat and rich in other nutrients like fiber, healthy fats, vitamins, and minerals.

Protein is essential for building muscle, supporting the immune system, and keep the body functioning properly, but the sources you choose and how you eat them matter. From lean meats to plant-based options, here are the healthiest ways to meet your protein goals while supporting heart health.1

1. Eat Lean and Skinless Poultry

Skinless chicken or turkey breast is considered a healthy source of animal protein.2 Skinless poultry is lower in saturated fat than red meat, while still being high in protein.3 Having too much saturated fat in your diet can increase your risk of high cholesterol and heart disease.4

Look for poultry that is unprocessed, lean, and has not been injected with fats or broths.3

How it is prepared matters too. Grilled or baked poultry is healthier than those battered or fried in oil. Choose seasoning that is low in salt, and sauces or condiments that are low in fat and sodium.

2. Choose Fatty Fish and Low-Mercury Seafood Options

Try to include a variety of fish and seafood in your diet, such as:

• Salmon
• Sardines
• Mackerel
• Tuna
• Lobster
• Shrimp
• Cod
• Herring

Some fish and shellfish are high in mercury or other environmental contaminants, which can have negative health effects, particularly for people who are pregnant or may become pregnant, people who are nursing, and young children. Check with the latest recommendations and advisories when choosing fish to eat.6

• Lean cuts of beef or pork
• Top sirloin
• Round
• Tenderloin
• Lean or extra-lean ground meat (no more than 15% fat)
• Cuts with visible fat trimmed off

When preparing red meat, avoid high-temperature grilling which can create compounds that are potentially carcinogenic (cancer-causing).1

Use seasonings that are low in salt and sodium, and watch for added saturated fats from things like cooking in butter or rich sauces.

4. Eat Eggs In Moderation for Added Nutrients

Eggs are a complete protein source, meaning they contain all of the essential amino acids. They also contain healthy fats, vitamins, minerals, and antioxidants.5

While eggs contain cholesterol, this isn’t a concern for most people. High blood cholesterol is more influenced by saturated fat than dietary cholesterol.7 Most people can benefit from one egg a day, but people who have heart disease or diabetes should limit eggs to two to three a week.8

If you have familial hypercholesterolemia, talk to your healthcare provider about your egg intake.7

5. Opt for Low-Fat Dairy Products

Some low-fat dairy products can be a good source of protein when eaten in moderation, such as one to two servings per day.1

In addition to protein, dairy can provide nutrients such as calcium, vitamins, and minerals.5

Look for option such as:89

• Unsweetened lower fat yogurt, particularly high-protein yogurt such as Greek
• Kefir
• Unsweetened lower fat milk
• Lower fat, lower sodium cheeses
• Low-fat cottage cheese

6. Go With Low- or No-Sodium Legumes

Plant proteins such as legumes are a great option because they are high in protein and fiber while low in saturated fat.1

Look for legumes such as:5291

• Pinto beans
• Kidney beans
• Black beans
• Chickpeas (garbanzo beans)
• Lentils
• Split peas
• Butter beans
• Adzuki beans
• Fava beans
• Pinto beans
• Green peas
• Snow peas
• Snap peas
• Peanuts
• Black-eyed peas
• White beans

If buying canned legumes, look for no sodium added options. If that isn’t available, rinse canned beans well in water to remove some of the excess sodium.8

• Walnuts
• Almonds
• Pistachios
• Cashews
• Pine nuts
• Brazil nuts
• Pecans
• Hazelnuts
• Nut butters

Look for a variety of seeds such as:921

• Chia
• Pumpkin
• Sunflower
• Hemp
• Sesame
• Flax

Nuts and seeds are nutritious, but energy-dense. Be mindful of portions to prevent calories adding up quickly.8

8. Use Whole Grains Instead of Refined Grains

Whole grains are higher in protein and fiber than refined grains.122 The amount and type of protein can vary by type of grain.

Cooked quinoa contains 8 g of protein per cup, and is a complete protein.5 Amaranth, farro, millet, and sorghum are also good protein sources.13

Other whole grains include:17

• Whole wheat
• Oats
• Buckwheat
• Kamut
• Whole grain rice

9. Add Certain Vegetables as a Side

While not in as high amounts as other plant-based foods, some fruits and vegetables provide a small amount of protein, such as:1

• Corn
• Broccoli
• Aparagus
• Brussels sprouts
• Artichokes

10. Eat Tofu and Other Soy Products

Soy products, such as tofu and tempeh, are good sources of protein, as well as other nutrients and antioxidants.10 Soy is a complete protein.8

Look for soy products such as:811

• Unsweetened fortified soy beverages
• Tofu
• Soybeans
• Edamame
• Soy nuts

Animal vs. Plant Protein

Animal proteins, such as meat, milk, and eggs, are complete proteins. Some plant-based proteins are complete proteins, such as quinoa and soy, but many plant-based proteins are incomplete, so it is important to eat a wide variety.5

Animal sources tend to be higher in protein, but plant-based proteins often have benefits such as fiber and low levels of saturated fat.14

Research suggests there are health benefits to getting most of your proteins from a variety of plant sources, with animal sources eaten less often.1

Even with this, your protein needs may vary. Talk to your healthcare provider or registered dietitian about the amount of protein that is best for you.

Source: www.verywellhealth.com