Best Protein Sources For Your Heart Health: People regardless of whether they are young or old; “coronary heart disease, heart attack” etc. may face health problems. In order to avoid such situations, it is very important to know what to do in terms of both physical activity and food consumption, and what precautions to take.
To minimize the risk of developing heart disease, you should do regular cardiovascular exercise. In addition, “trans fat, cholesterol” and so on. You should stay away from “unhealthy fat” foods. So, what foods should you consume for heart health? First of all, as we have just mentioned, you should stay away from unhealthy, ie harmful fats, and consume foods such as lean meat, fish, chicken, turkey, salmon, low-fat milk, nuts, and legumes that contain low and “healthy” fats. You can also add protein powder supplements to your snacks, as they have almost no fat and sugar content.
The Best Protein Sources For Your Heart Health
Can proteins have an impact on heart health? Experts answer this question as yes. However, when it comes to choosing the best protein sources for your diet in the health food category, it needs to be distinctive. Because it is also very important to consume the appropriate amount and different types of protein. For example, the American Heart Association reports that many people in the United States get more protein than they should from meats high in saturated fat.
Consuming too much-saturated fat raises low-density lipoprotein (LDL) cholesterol levels, which can lead to heart disease. According to the Harvard School of Public Health, processed meats are not on the list of heart-friendly foods and have been linked to cardiovascular disease, in part due to their high sodium addition.
Some studies show that replacing high-fat meats with more heart-healthy proteins such as fish, legumes, poultry, nuts, and low-fat dairy products can help prevent heart disease. Nutrients in these protein forms can help lower cholesterol and blood pressure and maintain a healthy weight. According to the Cleveland Clinic, you can reduce the risk of heart attack and stroke by replacing these proteins with high-fat meats.
A recent study in the journal Circulation stated that high levels of red meat consumption increased the risk of coronary heart disease ( 1 ). You can reduce this risk by switching to alternative protein sources. Eating more fish and nuts significantly reduces the risk of heart disease. A daily portion of nuts contains a 30% lower risk of heart disease than the portion of red meat you will consume in a day. A daily serving of fish was associated with a low risk of 24%, poultry, and low-fat dairy products at 19% and 13%, respectively.
But what types of these proteins are good for the heart, and how much do you need?
1. The fish
Fish is one of the most preferred proteins to help prevent cardiovascular disease. It is recommended to eat 90-180 grams of fillet or 90 grams of canned fish each week. Some types of fish further reduce the risk of heart disease:
In addition to the lean protein you get from fresh canned tuna, you also benefit from omega-3 fatty acids. Omega-3 fatty acids have been shown to reduce the risk of some cardiovascular problems. Tuna also contains vitamin B12 and vitamin D, niacin, and selenium. Canned tuna is slightly high in mercury, so you can also try light tuna.
Salmon is one of the first to come to mind when it comes to the most beneficial fish and is a wise choice for your heart. Like tuna, salmon contains omega-3s as well as phosphorus, potassium, selenium, and vitamins B6, B12, and D. Wild salmon is higher in omega-3 fatty acids.
The Harvard School of Public Health reported that a 180-gram grilled steak provides 40 grams of complete protein, along with 38 grams of fat, about 14 grams of saturated fat. The same amount of salmon provides 34 grams of protein and only 18 grams of fat, of which only 4 grams is saturated fat.
4. Nuts and Legumes
According to some research, nuts are one of the healthiest protein choices for the heart. Options include walnuts, almonds, cashews, and peanuts.
Legumes such as beans, peas, and lentils are another great option. They do not contain cholesterol and contain much less fat than meat. Harvard School of Public Health stated that a bowl of lentil soup provides 18 grams of protein and contains less than 1 gram of fat. In addition to nuts and legumes, natural peanuts and nut butter are other good choices for heart health. It is recommended to eat 2 to 4 tablespoons of natural, unsweetened hazelnut oil per week.
The Mayo Clinic lists poultry, such as chicken or turkey, as a source of low-fat protein. A serving of chicken or turkey a day is associated with a 19% lower risk of cardiovascular disease compared to a red consumption.
Take care to choose the ones that are low in fat. For example, when preparing fried chicken patties, choose skinless chicken breast. Separate any visible areas containing oil and remove the skins while preparing food.
6. Low Fat Milk
The Centers for Disease Control and Prevention (CDC) recommends choosing low-fat versions of the following high-fat products:
- sour cream
Although eggs are technically not dairy products, the CDC also recommends the use of egg whites or pasteurized products that are egg whites. However, some studies show that 70 percent of individuals who consume whole eggs do not change their cholesterol levels little or no with the consumption of whole eggs ( 2 ).
What Is The Daily Protein Intake?
How do we determine how much of this heart-healthy protein should be consumed? In the protein calculation process, about 10 to 30 percent of your daily calories should usually come from protein. Recommended intake amounts for grams of protein needed each day are as follows:
- Women (19 to 70+ years): 46 grams
- Men (19 to 70+ years old): 56 grams
For example, a glass of milk has 8 grams of protein; There are 34 grams of protein in 180 grams of salmon; a bowl of dried beans weighs 16 grams. These are close to the amount of protein an adult man would need for the whole day. Consider your protein needs as part of a general healthy eating plan. By doing this, you can improve or protect your heart health.