Heart-healthy protein sources

Fatty fish, chicken breast, and tofu help reduce "bad" cholesterol and provide omega-3, protecting heart health.

Heart-healthy protein foods are low in saturated fat and rich in other nutrients such as omega-3 fatty acids, butyrate, zinc, and vitamins B12, B6, B12...

Fatty fish

Fatty fish like salmon and sardines provide omega-3 fatty acids and protein. 90 grams of cooked salmon contains 20 grams of protein. Sardines are rich in omega-3 fatty acids, especially EPA and DHA, which help reduce triglycerides and provide heart-healthy anti-inflammatory benefits.

Chicken breast

87g of chicken breast contains 26g of protein. This is a lean source of protein that helps limit saturated fat in the diet. Chicken breast also provides zinc and vitamin B12, which are important for heart health. Each person can prepare this food with herbs, vegetables, grains... for a balanced meal.

Bean

Black beans and green beans are rich in plant-based protein. In addition, the soluble fiber in beans helps lower cholesterol levels and blood pressure. These foods are also rich in minerals that promote heart health, such as potassium, zinc, and magnesium.

When buying canned beans, people should look for low-sodium varieties and rinse beans before cooking to remove excess sodium.

Nuts

In 28g of nuts: walnuts contain 4g of protein, peanuts have 7g of protein, almonds have 6g of protein. Nuts are rich in unsaturated fats that support heart health and omega-3s that help lower bad cholesterol and increase good cholesterol.

Walnuts are high in heart-healthy omega-3 fats. An analysis of more than 210,000 people, published in the Journal of the American College of Cardiology, found that regular nut consumption was associated with a significantly lower risk of heart attack and stroke.

Additionally, studies have shown that eating peanuts and nuts two or more times a week reduces the risk of coronary artery disease by 15-23% and the risk of heart disease by 13-19%.

Lentils

Lentils are one of the most nutrient-dense plant-based proteins. They also provide cholesterol-lowering fiber and contain minerals such as zinc, potassium, and magnesium.

Tofu

Tofu is a staple in many vegan and vegetarian diets. Tofu helps lower “bad” cholesterol and provides omega-3s.

A March 2020 review in the American Heart Association journal Circulation found that eating at least one serving of tofu per week was associated with a reduced risk of heart disease in both men and women. Most of tofu's heart health benefits are due to isoflavones, which have antioxidant and anti-inflammatory effects.

Le Nguyen (According to Livestrong )

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