6 foods rich in proteins and beneficial for the heart

The expert teaches how to balance protein consumption to avoid heart disease

An excess protein diet can have a negative impact on cardiovascular health, raising questions about current consumption patterns. Researchers from the University of Pittsburgh affirm this in a study published in the journal Nature’s metabolismfound that diets with more than 22 percent protein are strongly linked to an increased risk of atherosclerosis, a key determinant of heart disease.

Raquel Siqueira, professor of Nutrition at the Faculdade Anhanguera, warns of the negative effects of excessive consumption of proteins, especially of animal origin rich in saturated fats and cholesterol. “The accumulation of plaque fat in the arteries increases the risk of heart disease, such as atherosclerosis, hypertension and coronary heart disease. It is recommended to favor lean protein sources and maintain a balanced diet to preserve cardiovascular health, especially among the elderly,” he explains.

Ideal amount of protein to consume

Determining the ideal amount of protein to promote heart health is a complex and multifactorial issue, taking into account not only cardiovascular health, but also other aspects of the individual’s lifestyle.

“For healthy adults, dietary guidelines generally recommend a protein intake of between 10% and 35% of total calories consumed daily. However, it is important to emphasize that this range is wide and can be adjusted based on individual needs and to health goals”, explains Raquel Siqueira.

Benefits of plant proteins

The type of protein consumed is critical to cardiovascular health. The professor points out that animal proteins, especially those found in fatty meats and full-fat dairy products, tend to increase LDL cholesterol levels and blood pressure, contributing to atherosclerosis and heart disease. On the other hand, plant proteins are free of cholesterol and can help reduce it blood pressure thanks to its fiber and antioxidant content.

“Additionally, diets rich in plant proteins are associated with reduced inflammation and improved endothelial function, which are important for cardiovascular health. Choosing plant proteins may benefit heart health, but balance diet is essential to promoting good “cardiovascular” health, he explains.

Foods that are good for the heart

Think about promoting the balance between proteins and foods so as to minimize risks cardiovascular healthRaquel Siqueira lists some allies in this process. Check!

1. Pisces

Salmon, tuna, sardines and trout are excellent sources of lean protein, as well as being rich in omega 3 fatty acids, which are beneficial for cardiovascular health.

2. Birds

Chicken and turkey are lean protein options, as long as they are prepared skinless and cooked healthily.

3. Legumes

Beans, lentils, chickpeas and peas are sources of plant-based protein that also provide fiber, vitamins and minerals, contributing to cardiovascular health.

4. Low-fat dairy products

Skimmed milk, natural yogurt and low-fat cheeses are sources of protein and calcium, important for bone health and the cardiovascular system.

5. Eggs

A complete source of protein, eggs are a healthy option when consumed in moderation and prepared correctly.

6. Tofu and tempeh

Vegetarian alternatives to animal proteins, tofu and tempeh are rich in protein and can be incorporated into a variety of dishes.

“It is important to avoid excessive consumption of animal proteins rich in saturated fats and cholesterolsuch as processed meats and delicatessen products. A balanced approach, combining lean protein sources with other essential nutrients, such as fibre, vitamins and minerals, is essential for maintaining cardiovascular health and reducing the risks associated with heart disease”, concludes the Anhanguera nutrition professor.

By Bianca Lodi Rieg

Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.