Eating enough protein-rich foods every day is important for everyone, regardless of your goals or health concerns. But if you are at an increased risk of developing heart disease, struggle with high blood pressure or high cholesterol, or just want to make food choices that support your heart, enjoying the best high-protein snacks for heart health is a smart step to take.
Meet the experts: Tracy Paeschke, M.D., a preventive cardiologist at Heart Health Prevention and Wellness; Michelle Routhenstein, M.S., R.D., C.D.C.E.S., a preventive cardiology dietitian at EntirelyNourished.com.
Here, a cardiologist and cardiology dietitian explain what to look for in a high-protein snack if you’re concerned about your heart health, plus share the foods they recommend munching on.
What is the best protein source for heart health?
“For cardiovascular health, the source of protein matters more than the total amount of protein,” says Tracy Paeschke, M.D., a preventive cardiologist at Heart Health Prevention and Wellness. She recommends choosing plant-based foods for protein whenever possible. “Plant protein intake is consistently associated with lower cardiovascular and all-cause mortality, while animal protein, particularly from processed and red meat, shows either neutral or harmful associations,” Dr. Paeschke explains.
More specifically, research in The American Journal of Clinical Nutrition that looked at more than 200,000 people over 30 years found that those with the highest ratio of plant to animal protein in their diet had a significantly lower risk of developing cardiovascular disease or coronary artery disease compared to those with the lowest ratio.
While the quality and source of the protein will have the strongest effects on your heart health, making sure that you’re eating enough protein is also important, says Michelle Routhenstein, M.S., R.D., C.D.C.E.S., a preventive cardiology dietitian at EntirelyNourished.com. “Getting adequate amounts of protein helps to preserve muscle mass, support blood sugar control, promote fullness, and help maintain a healthy weight,” notes Routhenstein, all of which support overall cardiovascular wellness.
High-protein snacks that support your heart
So, what are the best high-protein snacks to enjoy if you’re eating for heart health? Here are Dr. Paeschke and Routhenstein’s top picks:
- Edamame
- Hummus and veggies, such as carrots or cucumbers
- Unsalted nuts, such as walnuts, pistachios, or almonds
- Apple with nut butter
- Greek yogurt with berries and/or nuts
- Roasted chickpea snacks
- Canned salmon on whole-grain crackers
The bottom line
When it comes to heart health, “the quality of the protein and your overall dietary pattern matter more than simply eating a high-protein diet,” says Routhenstein. While you don’t need to cut out all animal proteins, simply making an effort to regularly replace an animal protein with a plant-based one can be a powerful way to support your heart. “Sources of plant-based protein include beans and legumes, nuts and seeds, lentils, quinoa, tofu, tempeh, and seitan,” notes Dr. Paeschke.
Incorporating these foods, along with the high-protein snacks above, into your diet on a regular basis may help reduce your risk of developing heart disease, the leading cause of death in the U.S. and around the world. A review published in the International Journal of Environmental Research and Public Health explains that diet is a key contributor to the buildup of plaque in the arteries that leads to cardiovascular disease and mortality—but a primarily plant-based diet may play a role in improving these outcomes. Adding some plant-based high-protein snacks (and a few high-quality animal protein ones) to your rotation is a smart and simple way to start reaping these benefits.
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