Discover the best sources of protein for heart health
Why is protein important for heart health?
Protein is important for building and repairing muscles and bones, providing energy, and supporting over health, including your heart. Choosing a variety of proteins, from plant-based and animal sources, as part of a heart-healthy eating pattern can help lower your risk of heart disease.
Not all protein sources affect heart health the same way. The best choices for your heart include plant-based proteins like legumes (beans, chickpeas, lentils), tofu, nuts and seeds, as well as fish and seafood. Legumes, nuts and seeds provide fibre, healthy fats, and essential nutrients, and linked with a lower risk of heart disease.1-3 Fish and seafood are a good source of omega-3 fats, which have been shown to help protect against heart disease when eaten regularly.4
Poultry, like chicken, and eggs have a neutral effect on heart health, meaning they don’t increase or decrease risk. However, the recommendation for eggs differs for people with high cholesterol, diabetes, or existing heart disease.
Lean red meat is a good source of protein and important minerals such as iron and zinc BUT should be eaten in moderation . Eating higher amounts of red meat has been linked to increased risk of heart disease. Processed meats like bacon, sausages, salami are not part of a heart-healthy eating pattern and should be avoided. Swapping some of red and processed m eat choices to plant-based proteins, like beans and legumes, can significantly reduce the risk of heart disease and related conditions. 5
How much should you be eating?
- Prioritise proteins like legumes, tofu, nuts and seeds, and fish and seafood:
- Eat mostly legumes (like beans, lentils and chickpeas), tofu, nuts and seeds, as well as fish and seafood.
- Aim to eat fish and seafood 2-3 times a week (150g per portion, or about the size of your whole hand)
- A closed fist is handy guide for a portion of legumes.
- A small handful is a typical portion of nuts and seeds
- Include smaller amounts of lean poultry (like chicken) and eggs
- If you have high cholesterol, type 2 diabetes or existing heart disease, eat no more than 7 eggs per week
- Limit red meat
- Limit to 1-3 times per week (max 350g a week).
- Choose lean cuts and trim visible fat before cooking.
- A palm size is a good guide for a portion of meat
