Writtehn by: Kirby Moir Stanton RDN, LDN 

Protein is an essential nutrient across every stage of life. Its main role in the body is growth, repair, and provides essential amino acids that are the building blocks of cells. Protein is found throughout the body—in muscle, bone, skin, hair, and virtually every other body part or tissue. 

Protein can come from plant or animal-based foods. 

Animal sources: meat, fish, chicken, eggs, milk, cheese, and yogurt 

Plant sources: beans, legumes - including soy protein, nuts, and seeds.

To optimize heart health when selecting animal protein try to incorporate smaller servings of lean meat – which are lower in saturated fat and cholesterol. This includes most seafood and fish, poultry breast such as chicken and turkey breast, cuts of beef such as sirloin, flank steak, top loin, top round, and cuts of pork such as pork tenderloin and center loin. 

Try some of these heart healthy protein choices at your next shopping trip: 

Plant-based protein

Try: Frozen edamame or canned beans. 

Beans and legumes like chickpeas and kidney beans contain plant-based protein and soluble fiber which helps you to feel full for longer. Eating legumes has been shown to lower 'bad' LDL cholesterol. Try including canned beans in your weekly meal plan as a side or main dish. 

 

Fish and seafood 

Try: Salmon fillets

The American Heart Association has recommended that people eat fish rich in unsaturated fats at least twice a week. The unsaturated fats in fish are omega-3 fatty acids. Omega-3 fatty acids and other nutrients in fish reduce the risk of heart disease. Try pairing salmon with fresh citrus juice, aromatics like garlic, and sodium free herb blends.

 

Poultry

Try: Lean ground turkey

This is a heart smart swap as ground turkey provides less saturated fat per ounce compared to ground beef. Seamlessly swap in your favorite recipes for tacos, spaghetti, or meatloaf. 

 

Beef 

Try: Eye of round roast

An extra lean cut of beef is full of flavor and ten essential nutrients. This lean cut of beef is simple to prepare, and flavor is optimized by oven roasting or braising. Infuse flavor with a low sodium rub and fresh herbs prior to roasting. Remember when choosing lean cuts of beef, look for “loin” or “round” in the name. 

 

Pork

Try: Pork tenderloin

This is a lean and versatile option, with little or no visible fat, a pork tenderloin cooks quickly and can be sliced thinly. To reduce sodium, avoid adding salt, and flavor with fresh or dried herbs, pepper and garlic or salt-free seasoning blends. 

Remember, no single food or nutrient promotes heart health, and overall diet matters most. Choose a variety of plant and animal-based protein foods to promote optimal heart health.