New dietary guidance from the American Heart Association is mostly in line with their previous recommendations for heart-healthy eating, but include one key shift: Try to eat less meat and instead opt for plant-based protein sources.
The scientific statement, which comes out every five years, notes that over half of Americans, about 60%, are currently eating unhealthy diets and could benefit from changes to reduce cardiovascular disease risk. Heart conditions are still the leading cause of death in the United States, according to the U.S. Centers for Disease Control and Prevention.
Over the past five years, more data has emerged suggesting that Americans tend to eat more meat than plants. As a result, the AHA is emphasizing that plants can help people meet their protein goals, and that plants, lean meats and fish are better for heart health than red meat. It's best to get fewer than 10% of your calories from saturated fat, the statement says.
Pivoting to a plant-based diet may seem intimidating at first, but you don't have to ditch all the meat and dairy you love in order to do so. It just means prioritizing more plant foods, such as fruits, veggies and whole grains, which have benefits beyond heart health — including a more robust gut microbiome, weight loss, less inflammation, reduced risk of certain cancers and more.
"Whole food vegan (or plant-based proteins), like beans, legumes, nuts, seeds and whole grains, are rich in many beneficial nutrients, like fiber, vitamins, minerals, antioxidant and phytochemicals,” says Natalie Rizzo, dietitian and nutrition editor for TODAY.com.
And, of course, swapping some of your animal foods for plant foods is a good way to reduce your environmental impact.
Best Plant-Based Protein Sources
There are many of high-protein foods that are vegan or vegetarian. Here are some whole plant-based protein options to add to your next meal:
Seeds
Chia, hemp, pumpkin and sunflower seeds all have around 8-10 grams of protein per serving. Many of these can be eaten right out of the bag as a snack; others can be used as a topping for toast, salad or oatmeal (a heart-healthy favorite among cardiologists). Chia seeds, when soaked, form a gel-like texture that can be used as the base of a pudding or beverage, like the viral chia seed water.
Nuts
Almonds, pistachios or peanuts all have around 6-7 grams of protein per ounce. They can be used as snacks or toppings for a wide range of foods, including salads, stir-fries and pretty much any breakfast.
Nut butters, like peanut butter and almond butter, can also be good sources of plant-based protein. “Look for the natural variety without any added sugar, and limit your serving to 2 tablespoons to avoid unnecessary calories,” says Rizzo.
Quinoa
Whole grains contain some plant-based protein, but none are richer than quinoa (which is technically a seed). Cooked quinoa has 8 grams of protein per cup. Quinoa can be swapped for other grains, like brown rice (which also has 5 grams of protein per cup) in just about every recipe.
But you can also experiment with quinoa as a hot breakfast cereal by infusing it with seasonings, like cinnamon, and mixing it with unsweetened dried fruit and nuts. If you have leftover quinoa, sprinkle it over a salad or sautéed greens.
Pulses
This is the catch-all category for beans, lentils, chickpeas and peas — and they’re an easy way to boost your plant-based protein intake. Depending on the variety, these foods supply about 8-18 grams of protein per cup, as well as other nutrients, like fiber, folate and magnesium.
If you’re new to these foods, try them in dishes you eat routinely. For instance, add peas to your mac and cheese, or instead of egg salad, use chickpeas along with mayo and other seasonings. They’re also great in soups and stews.
Plant-Based Milk
There are plant-based milks out there that are comparable to dairy milk in their protein content, such as soy milk, with about 8 grams in an 8-ounce serving. Many plant milks are also fortified with nutrients like calcium, vitamin B12 and vitamin D. You can use it in bowl of cereal or oatmeal, and it also makes a great liquid base for smoothies.
Tofu
Tofu is well-known as a meat alternative that packs a lot of protein — a half-cup contains about 10 grams. Tofu is made from fermented soybeans and is easy to bake, fry or add to soup. It soaks up flavor well, so you need to learn to press out the water and season it. If that seems too difficult, try a pre-seasoned and cooked version. Perfect for a stir fry!
Tempeh
Tempeh is a fermented soybean product that delivers a plant-based protein punch. It’s usually combined with a whole grain, like brown rice, and comes in a block form. It’s much denser than tofu and has a nice bite and nutty flavor. A 100-gram serving of tempeh delivers 20 grams of plant-based protein.
Try crumbling tempeh and using it as the “meat” for tacos, burgers or stir-fries.
Edamame
Rizzo recently shared that these green, immature soy beans are her favorite plant-based protein snack. “(They're fun to eat and really satisfying,” she says.
One half-cup of edamame has 9 grams of protein, plus fiber, which means it will keep you full for a while. They're also high in vitamin C and vitamin K. You can add it to salad and rice bowls or eat it by the handful.
"I usually buy it frozen, microwave it for a couple minutes, and sprinkle it with a little sea salt,” Rizzo says. “It’s such an easy, nutrient-dense snack.”
Seitan
Seitan is a meat alternative that's surprisingly easy to make at home. It's made of wheat gluten, which is the main protein in wheat. A quarter-cup has around 20 grams of protein.
To make seitan, all you'll need is flour, water, a colander and some patience. You can add seasonings to it to customize it to your taste. Try this recipe for seitan.
Other Tips to Eat More Plant-Based Protein
If you’re not used to plant-based proteins, start with the more familiar ones, like peanuts and peanut butter, but try using them in new ways.
For example, instead of PB&J, use peanut butter to make a sauce for stir-fries or a dip for veggies. Alternatively, start with a familiar meal and swap the protein source, like black beans, tempeh or crumbled tofu instead of ground beef in tacos.
Concerned about whether plant-based foods can be "complete" protein sources (containing all nine essential amino acids)? You don't actually need to stress about eating more than one plant-protein source at once.
As long as you’re eating plant protein from a variety of sources throughout the day, you’ll get all of the essential amino acids. Your liver stores them, so they’re available when needed as long as you’re consuming a range of plant proteins or eating a mix of plant and animal foods, and meeting your needs for calories and protein.
