Fatty fish, chicken breast, and tofu help lower "bad" cholesterol and provide omega-3s, protecting cardiovascular health.
Heart-healthy protein-rich foods are those low in saturated fat and high in other nutrients such as omega-3 fatty acids, butyrate, zinc, and vitamins B12, B6, B12, etc.
Fatty fish
Fatty fish like salmon and sardines provide omega-3 fatty acids and protein. 90g of cooked salmon contains 20g of protein. Sardines are rich in omega-3 fatty acids, especially EPA and DHA, which help lower triglycerides and offer anti-inflammatory benefits for the heart.
Chicken breast
An 87g serving of chicken breast contains 26g of protein. This is a source of lean protein that helps limit saturated fat in the diet. Chicken breast also provides zinc and vitamin B12, which are important for heart health. It can be prepared with herbs, vegetables, grains, etc., for a balanced meal.
Chicken breast is a healthy source of protein, good for heart health. Photo: Freepik
Bean
Black beans and green beans are rich in plant-based protein. Additionally, the soluble fiber in beans helps lower cholesterol and blood pressure. These foods are also rich in minerals that boost cardiovascular health, such as potassium, zinc, and magnesium.
When buying canned beans, people should look for varieties with low sodium content and rinse the beans before cooking to remove excess sodium.
Nuts
In 28g of nuts: walnuts contain 4g of protein, peanuts have 7g of protein, and 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 omega-3 fatty acids, which are very good for cardiovascular health. An analysis of over 210,000 people, published in the Journal of the American College of Cardiology, showed that eating nuts regularly was associated with a significantly lower risk of heart attack and stroke.
Additionally, studies have shown that eating peanuts and other 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 nutritious plant-based protein sources. They also provide fiber that lowers cholesterol and contain minerals such as zinc, potassium, and magnesium.
Tofu
Tofu is a staple food 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 the cardiovascular health benefits of tofu are due to isoflavones, which have antioxidant and anti-inflammatory effects.
Le Nguyen (According to Livestrong )
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