Introduction
To keep the heart healthy, it is essential to observe a balanced and healthy diet . Proteins , especially some, animal and vegetable, have a cardioprotective function , unlike red, fatty and processed meats , rich in saturated fats and sodium .
Consuming more protein is associated with an increased risk of heart failure , however different types of protein and lots of it may be helpful in lowering cholesterol and blood pressure and reducing the risk of stroke and heart attack .
Protein foods that protect the heart
- Fish rich in Omega 3
- Yogurt and low-fat dairy products
- Tempeh and Tofu
- Dried fruit : walnuts , peanuts , almonds
- Legms: beans and lentils
- Oilseeds
- edamame
What foods are cardio protective
A diet high in protein can increase the risk of heart disease , but there are animal and plant- based proteins that, on the contrary, protect the heart and arteries . Protein helps maintain lean body mass , bone mineral density , oxygen transport, and antibodies .
The best types of protein foods for your heart are those that are low in saturated fat and high in heart-supporting nutrients , such as: omega-3 fatty acids , butyrate , zinc , and vitamins B12 ( cobalamin ), B6 (pyridoxine), and B2 ( riboflavin ) and selenium . Several studies in the field of nutrition have shown that choosing fish , beans, poultry and nuts over red meat can significantly reduce the risk of heart disease. For example, salmonand nuts contain unsaturated fats that are good for the heart. And plant proteins like beans and lentils are high in fiber to help lower LDL cholesterol .
Fish rich in Omega 3
Oily fish , such as salmon and sardines , are one of the best foods for heart health because they provide omega-3 fatty acids , which are linked to better triglyceride levels and less plaque buildup in the arteries . There are three different types of omega-3s: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is obtained primarily from plant sources, such as flaxseed and soybeans , but DHA and EPA are found in fish and other seafood .
Many specialists agree that consuming fish rich in omega 3s carries a lower risk of heart disease mortality in people with diabetes , because the EPA and DHA in fish can activate a protein receptor that could reverse insulin resistance .
Tempeh and Tofu
Tempeh , made from fermented soybeans, provides heart-healthy lean protein that also contains gut -friendly probiotics and prebiotics and manganese , which is a known vasodilator that helps improve blood flow , reducing the workload of the stomach . Heart. Research has shown that soy foods , such as tempeh, can provide multiple health benefits, including a reduction in the risk of cardiovascular disease , and a decrease in LDL cholesterol levels. .
The probiotics and prebiotics in tempeh are also especially beneficial for keeping your heart racing — the microbiome and heart health are closely linked. People with high blood levels of an intestinal metabolite called trimethylamine oxide (TMAO) may be more likely to have a heart attack or stroke than those with lower levels.
Tofu , on the other hand, is a staple in many vegan and vegetarian diets , but even omnivores can benefit from incorporating more tofu into their diets . Just like tempeh, tofu is made from soy protein , which helps lower LDL cholesterol and provides omega-3 ALA. Most of tofu’s heart health benefits come from isoflavones , plant compounds that have antioxidant and anti-inflammatory effects .”
Light yogurt
Full-fat dairy products, such as yogurt, contain high amounts of saturated fat, which can contribute to heart disease, so it’s best to eat these foods in moderation. But fat-free versions of yogurt are a great alternative. Nonfat yogurt supplies calcium , magnesium , and potassium , which can help lower blood pressure and help keep your heartbeat regular .
Beans, Edamame, Lentils
Beans are rich in vegetable protein. Additionally, the soluble fiber in beans helps lower cholesterol levels and blood pressure. Both canned and dried, they are extremely versatile in the kitchen, but if you opt for the canned version, choose low-sodium alternatives and rinse the beans before cooking to remove excess sodium. Beans are also rich in minerals that promote heart health, such as potassium, zinc and magnesium .
Edamame , i.e. soy beans served as a typical traditional Japanese side dish, contain ALA omega-3, fiber and lean protein, which makes it an excellent vegetable food for heart health, and are able to promote the reduction of cholesterol levels.
Lentils are one of the most nutrient-dense plant proteins—they’re not only high in protein, but also offer cholesterol-lowering fiber and contain minerals, such as zinc, potassium, and magnesium . They also contain good amounts of metabolites that help reduce oxidative stress and inflammation , two of the leading causes of heart disease.
Dried fruit
Walnuts, peanuts and almonds should always be present in the daily diet . Nuts are high in heart-supporting unsaturated fats and omega-3s that help lower bad cholesterol and increase good cholesterol . Consuming peanuts and tree nuts two or more times a week and walnuts one or more times a week is associated with a 15-23% lower risk of coronary heart disease and 13-19% lower risk of heart disease , according to experts.
Oilseeds
Chia, flax, hemp, pumpkin seeds provide protein and heart-healthy omega-3 fats. The seeds are part of a group of functional foods that have been shown to have benefits for the protection against cardiovascular diseases due to their fiber and nutrient content.
Chicken breast
Choosing lean sources of protein , such as chicken breast , is a great way to limit saturated fat in your diet. Chicken breast , in particular, is an excellent source of zinc and vitamin B12 , which is important for heart health because of its role in maintaining heart structure and normalizing homocysteine levels .
