Fatty fish, chicken breast, tofu contribute to reducing "bad" cholesterol and provide omega-3s, protecting heart health.
Heart-healthy protein foods are low in saturated fat and rich in other nutrients like omega-3 fatty acids, butyrate, zinc, and vitamins B12, B6, B12, and more.
Fatty fish
Fatty fish like salmon and sardines provide omega-3 fatty acids, protein. 90 g of cooked salmon contains 20 g of protein. Sardines are high in omega-3 fatty acids, especially EPA and DHA, which help reduce triglycerides, providing heart-healthy anti-inflammatory benefits.
Chicken breast
In 87g of chicken breast there are 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… to have a balanced meal.
Chicken breasts are a great source of heart-healthy protein. Image: Freepik
Bean
Black beans, green beans are rich in plant-based protein. In addition, the soluble fiber in beans helps lower cholesterol levels and blood pressure. This food is also rich in minerals that promote heart health, like potassium, zinc and magnesium.
When buying canned beans, people should look for low-sodium varieties and rinse the beans before cooking to remove excess sodium.
Nuts
In 28 g of nuts: walnuts contain 4 g of protein, peanuts have 7 g of protein, almonds have 6 g of protein. Nuts are rich in unsaturated fats that support heart health and omega-3s that help lower bad cholesterol and raise good cholesterol.
Walnuts are high in omega-3 fats that are good for the heart. An analysis of more than 210.000 people, posted on Journal of the American College of Cardiology, showed that eating nuts regularly was associated with a significantly lower risk of heart attack and stroke.
In addition, there are also studies that show that eating peanuts and nuts two or more times per week reduces the risk of coronary artery disease by 15-23%, the risk of heart disease by 13-19%. .
lentils
Lentils are one of the nutrient-rich, plant-based proteins. Foods 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 reduce “bad” cholesterol and provides omega-3s.
A March 3 review in the Journal of the American Heart Association 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 heart health benefits of tofu are due to isoflavones, which have antioxidant and anti-inflammatory effects.
Le Nguyen (Follow According to Livestrong)
