Protein is important for everyone, but it is especially helpful for heart patients. It keeps muscles strong, repairs damaged tissues, and supports the overall health of the heart. Protein also helps control blood sugar, reduces swelling in the body, and supports healthy weight management—all of which lower the chances of having more heart problems.
Not all types of protein are healthy for the heart. Heart patients should choose lean and plant-based proteins instead of options like red or processed meats, which are high in unhealthy fats. These healthier protein choices help lower cholesterol and prevent fat from clogging the arteries. Some protein sources, like those rich in omega-3 fatty acids and fibre, are even better for keeping the heart healthy. Here are some of the best protein options for heart patients.
1. Salmon
Salmon is a great source of protein and omega-3 fatty acids. Omega-3s reduce triglycerides, lower inflammation, and protect the heart. The American Heart Association suggests eating fatty fish like salmon twice a week for better heart health. Cook salmon by baking or grilling it with herbs and spices for maximum benefits.
2. Lentils
Lentils are a fantastic plant-based protein rich in fibre. They help lower bad cholesterol (LDL) and keep blood pressure in check. Lentils are naturally low in fat and sodium, making them a heart-friendly choice. Add them to soups, stews, or salads for a healthy, satisfying meal.
3. Skinless Poultry
Chicken or turkey breast without the skin is a lean protein option with very little saturated fat. This helps maintain muscle health and reduces the risk of heart disease. To keep it heart-friendly, avoid frying. Instead, grill, bake, or boil the poultry and pair it with vegetables for a complete meal.
4. Almonds
Almonds are not just a snack—they’re a heart superfood. Packed with protein, monounsaturated fats, and antioxidants, almonds help lower LDL cholesterol and improve blood vessel health. Eating a handful of almonds as a snack or adding them to salads can provide heart benefits and a protein boost.
5. Quinoa
Quinoa is a unique grain because it’s a complete protein, containing all nine essential amino acids. It’s also high in magnesium and fibre, which help control blood pressure. Use quinoa as a replacement for white rice or make it the base of salads and protein bowls for a nutrient-rich meal.
6. Egg Whites
Egg whites are a great way for heart patients to get high-quality protein without cholesterol. For people with high cholesterol levels, this makes egg whites a better choice than whole eggs. Use them in omelettes or smoothies for a quick and heart-friendly protein boost.
7. Chickpeas
Chickpeas are loaded with plant-based protein, fibre, and essential nutrients like magnesium and folate. They lower cholesterol, control blood sugar levels, and reduce heart disease risks. Enjoy chickpeas in salads, soups, or even as a dip by making hummus.
8. Tofu
Tofu, made from soybeans, is another excellent plant-based protein. It’s rich in isoflavones, which help lower LDL cholesterol and improve heart health. Tofu is versatile—grill it, stir-fry it, or add it to soups for a protein-packed meal.
How to add these proteins to your diet
Adding these protein-rich foods to your meals can help keep your heart healthy and give your body the nutrients it needs. Try to include a mix of lean and plant-based proteins in your diet for balance. Even small changes, like swapping red meat for healthier options like salmon or lentils, can have a big impact over time. Choosing heart-healthy proteins not only protects your heart but also improves your overall health and well-being.