Protein Sources That are Friendly to the Heart

If you’re a health nut, then you know how important protein is. This nutrient is vital not only for building and repairing muscles, but also beautifying the skin, strengthening the hair and nails, and producing hormones.

You may also be aware that most protein sources have saturated fat and cholesterol that are bad for the heart.

Worry not if you care as much about your ticker as your muscles because there are actually lots of food sources of protein that are friendly to your heart.

Read on to know some of the best heart-friendly sources of protein.

Don’t forget to share this article on your various social media sites most especially if you have family members and friends who are just as health-conscious as you are.


Aside from supplying your body with good amounts of protein, fish also actually helps in lowering your risk of having heart disease. In other words, it’s one of the most heart-friendly food sources of protein around.

What makes fish superb at protecting the ticker is it has omega-3 fatty acids.

Don’t let the health nut in you get intimidated by them just because there’s “fatty” in their name.

According to doctors, omega-3 fatty acids are healthy forms of fat that are highly beneficial for the cardiovascular system. They are also good for your brain, mood and joints!

Oily types of fish are some of the best sources of omega-3 fatty acids — the fact that they are regarded as oily is a proof that they’re loaded with those healthy fat types.

Mackerel, salmon, trout, halibut, sardines and tuna are some examples of oily types of fish.

Nuts and Seeds

Just like oily fish, various nuts and seeds are also good sources of omega-3 fatty acids and of course protein.

Needless to say, it’s a good idea for you to consume them on a regular basis if you want your body to be supplied with good amounts of high quality protein without sacrificing your heart health.

Daily, experts say that you may snack on about 28 grams of nuts — that’s equivalent to the amount of nuts that can fit in the palm of your hands.

With so many types of nuts to choose from, you won’t get bored of getting enough protein every day.

Feel free to sprinkle some sesame seeds, flax seeds, pumpkin seeds and other types of seeds on practically anything — from a bowl of vegetable salad or oatmeal, Greek yogurt to your favorite smoothie blend.


On a regular basis, you should also include good amounts of legumes in your diet, experts say.

They are on this list of heart-friendly protein sources because they supply your body with protein without putting your cardiovascular system on the line.

What makes various types of peas, beans and lentils good for the heart is they are rich in fiber.

Fiber, according to the pros, keeps your ticker out of harm’s way because they help to lower bad cholesterol levels and also the blood pressure. High cholesterol and high blood pressure are heart disease risk factors.

In addition, fiber is essential for keeping your gut healthy — it helps sweep out toxins and digestive byproducts in the intestines before they have the chance to damage your health.


Do not completely turn your back on animal sources of protein because some of them are actually very good at yielding top-notch protein without endangering your heart.

Some very good examples are chicken and turkey.

Experts say that you should go for the breast part because they are high in protein but very low in saturated fat and cholesterol, most especially if you get rid of the skin and cook them in a healthy manner.

By the way, chicken and turkey are also good sources of magnesium, a nutrient so important for the heart.

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