Protein is essential for healthy heart function, from maintaining the muscle itself to promoting blood flow. But too much protein can have some negative cardiovascular effects, and not all dietary sources of protein are equally healthy. The fat, vitamins, minerals, and phytonutrients in meat, dairy, seafood, and plant-based proteins all impact your cardiovascular health as well. By aiming to get the right amount of protein in your daily diet from high-quality foods, you can help keep your heart happy.
Protein is essential for building and maintaining muscle, and the heart is a muscular organ that requires protein to function properly.
When you eat foods that contain protein, your digestive system breaks the protein down into amino acids that can affect your heart in various ways. Amino acids are used as building blocks to grow and maintain body tissues, including muscle, cartilage, and blood. Certain amino acids exert specific heart health benefits. For instance, arginine promotes the production of nitric oxide, which encourages blood vessels to relax, allowing blood to flow more freely and helping regulate blood pressure as a result.
Dietary protein benefits cardiovascular health in both direct and indirect ways, experts say. The macronutrient:
Preserves lean muscle mass, which helps support a healthy weight and active lifestyle, says Angel Planells, RDN, a Seattle-based registered dietitian nutritionist and national media spokesperson for the Academy of Nutrition and Dietetics.
Increases satiety, which helps support weight management and reduce blood pressure, says Michelle Routhenstein, RD, CDCES, a preventive cardiology dietitian and heart health expert in New York.
Helps stabilize blood sugar by slowing digestion and avoiding sharp blood sugar spikes, says Planells.
Supports muscle and bone health, both of which are linked to better metabolic function, less inflammation, and reduced cardiovascular risk, says Routhenstein.
It’s important to remember that foods contain a variety of nutrients beyond protein that impact heart health too. For this reason, Planells says that certain protein sources may have direct cardiovascular benefits:
Dairyproducts contain calcium and potassium, minerals that help regulate blood pressure.
Plant-based protein sources also contain fiber, phytochemicals, and unsaturated fat that help reduce LDL (“bad”) cholesterol, blood pressure, and inflammation.
Fatty fish is full of anti-inflammatory omega-3 fatty acids, and consuming fish twice a week is associated with a lower risk of death from cardiovascular disease, compared with eating less than one serving of fish per month.
Soy-based protein sources like tofu may also be associated with a reduction in LDL cholesterol, one risk factor for heart disease.
Though red meat is packed with protein, it should only be consumed in moderation.
“Processed red meats like bacon, sausage, and deli meat are strongly linked to higher heart disease risk, due to [their] sodium, nitrate, and saturated fat [content],” says Planells. In fact, consuming about 2 ounces of processed red meat per day is associated with a 26 percent increased risk of cardiovascular disease.
However, red meat can have a place in a heart health-conscious diet.
“Unprocessed lean red meat like sirloin or tenderloin [steak] in moderate amounts can be part of a heart-healthy diet, especially when replacing processed meat or refined carbohydrates,” says Planells. He recommends low-fat preparation methods such as grilling, as well as pairing red meat with foods like vegetables, salads, and whole grains. Experts recommend avoiding fattier cuts like rib eye steak or brisket.
“Portion control and preparation methods matter,” Planells says. “Grilled lean beef occasionally, alongside a high-fiber, plant-rich diet is different from daily burgers and fries.”
Your body weight determines the recommended amount of protein that you eat per day, according to public health authorities. To avoid protein deficiency, adults should eat 0.8 grams of protein per kilogram of body weight per day.
This amount may not be enough, depending on your activity levels or health goals, such as muscle building, says Routhenstein. Protein needs are higher for older adults as well.
“As we age, protein needs typically increase to around 1.2 grams [per kilogram of body weight] to maintain muscle mass, but intake should be individualized based on kidney function, physical activity, and [body] weight goals,” she says.
And when it comes to heart health, it’s critical to consider the sources of protein in your diet, not just the quantity. “Shifting the type of protein [to] favor plant-based and lean sources is just as important as the amount [you consume],” says Routhenstein.
If you have existing heart disease, your protein needs remain the same, but choosing heart-healthy sources of protein becomes even more important, says Planells.
Many Americans eat more protein than health authorities recommend. Overconsuming protein has its downsides:
Choosing red or processed meats that are high in saturated fat and sodium can increase both cholesterol levels and blood pressure, risk factors for cardiovascular disease.
If you have heart disease and kidney disease, excessive protein can further stress your kidneys.
Excess protein in your diet may end up replacing other nutrient-dense foods you would otherwise consume, such as fiber-rich, plant-based foods, which play an important role in promoting heart health, says Planells.
Some health-conscious individuals choose diets that can result in massive amounts of protein consumption, such as the ketogenic or carnivore diet. Though these eating patterns have some demonstrated cardiovascular benefits, such as improved HDL (“good”) cholesterol and weight loss, experts are generally hesitant to recommend very high-protein diets, due to questions about their long-term health effects.
Options abound when it comes to building a plate full of heart-healthy protein. Experts offer the following recommendations:
Pick lean protein that’s low in saturated fat: Planells says that if you’re eating red meat on occasion, healthy options include red meat in cuts labeled “round,” “loin,” or “sirloin,” as well as skinless poultry like chicken or turkey, and eggs. Trim visible fat and stick to 3- to 4-ounce servings, says Planells. And avoid or limit processed meats.
Choose plant-based proteins: Rich in fiber, these options promote the production of short-chain fatty acids in your gut that have anti-inflammatory properties, making them healthy for your heart as well, says Routhenstein. Proteins in this category include beans, lentils, nuts, seeds, and soy like edamame and tofu.
Eat seafood twice a week: Fish and seafood are great sources of lean protein. “Fatty fish like salmon and sardines are rich in omega-3 fatty acids that support heart rhythm and reduce inflammation,” says Planells.
Opt for low-fat, plain dairy: Full-fat dairy contains more saturated fat, which raises LDL cholesterol, a heart disease risk factor. Low-fat versions remain creamy and tasty but have less saturated fat. Planells also recommends consuming plain (unsweetened) yogurt, milk, or cottage cheese to minimize added sugars.
Protein plays a number of key roles in heart health, but it’s important to be mindful of the amount you consume, as well as the quality of your dietary sources of protein.
Low-fat dairy products, plant-based protein sources, fatty fish, and soy-based protein all offer direct cardiovascular health benefits.
It’s generally recommended that most adults, including those with heart disease, aim to consume 0.8 grams of protein per kilogram of their body weight daily, prioritizing heart-healthy sources of this macronutrient.
Red meat gets a bad rap when it comes to heart health, but experts approve of lean, unprocessed red meat, like grilled sirloin steak, in moderation.
