Protein is trendy, with high-protein diets getting a lot of attention for their ability to help people feel full, lose weight and improve athletic performance.
“Protein is important for building and repairing muscles and bones, providing energy, and supporting overall health, including your heart,” the Heart Foundation notes.
“(But) not all protein sources affect heart health the same way.”
Dr. Nieca Goldberg, a cardiologist and clinical associate professor at the NYU Grossman School of Medicine, shares her favorite foods to add more protein to her diet and support cardiovascular health.
Cardiologist Tip of the Day: Pick Healthy Sources of Protein
Goldberg likes peanut butter and nuts, particularly almonds, which have a favorable balance of good fats and protein. Almonds are among the highest-protein nuts, with 6 grams of protein per ounce.
Fish is another one of her favorite go-to sources of protein.
“Fish is very rich in omega-3 fat. I bake or broil the fish, because it's not only the protein you're eating, but how you prepare it, for sure,” Goldberg tells TODAY.com.
“I do eat some chicken, and that is usually baked.”
Why It Matters
Protein helps support immune function, hormone production, blood sugar stability, healthy aging and muscle maintenance, says registered dietitian Rachael DeVaux.
“I love to encourage people to think about protein as not just a fitness nutrient, but as a daily health nutrient,” DeVaux told TODAY.
The American Heart Association recommends choosing protein mostly from plant sources, regularly eating fish and seafood, and choosing lean and unprocessed meat or poultry.
Plant-based protein has little or no saturated fat and provides fiber, it notes, while eating unsalted nuts and seeds can help lower cholesterol.
Eating a higher plant-to-animal protein ratio is linked with a 19% lower risk of cardiovascular disease and a 27% lower risk of coronary artery disease, a 2024 study found.
The omega-3 fatty acids in fish such as anchovies, herring, mackerel, salmon and sardines can help reduce the risk of heart failure, coronary heart disease, cardiac arrest and the most common type of stroke, the AHA adds.
How to Get Started
The best choices for heart health include plant-based proteins like beans, chickpeas, lentils, tofu, nuts and seeds, plus fish and seafood, the Heart Foundation advises.
Peanut butter may not live up to its high-protein reputation — it does provide 7 grams of protein per two tablespoons, but also 16 grams of fat, so the calories can add up quickly, dietitians say. Still, it can be a healthy part of the diet in moderation.
For more ideas on how to get more healthy protein, download the Start TODAY app to get meal plans and snack tips.
TODAY’s Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.
