Plant-based protein should take priority over total protein intake for people focused on heart health, a preventive cardiologist and cardiology dietitian said, recommending snacks such as edamame, hummus with vegetables, unsalted nuts and roasted chickpeas.
More than 200,000 people followed for 30 years in an American Journal of Clinical Nutrition study showed those with the highest plant-to-animal protein ratio had a significantly lower risk of cardiovascular and coronary artery disease.
Adequate protein still matters, Michelle Routhenstein said, because it helps preserve muscle mass, support blood sugar control, promote fullness and maintain a healthy weight—factors tied to cardiovascular wellness.
Greek yogurt with berries, apple with nut butter and canned salmon on whole-grain crackers also made the recommended list, but the experts said processed and red meats carry neutral or harmful associations for heart health.
Heart disease remains the leading cause of death in the U.S. and globally, and the experts said regularly swapping some animal protein for beans, lentils, nuts, tofu or other plant sources can help lower risk.