Natalie Rizzo Names Black Beans Top Heart-Healthy Plant Protein With 8g Fiber

3 articles · Updated · TODAY · Jul 13

Black beans lead Natalie Rizzo’s list of heart-healthy plant proteins, with a half-cup serving delivering about 8 grams of protein and 8 grams of fiber.
Fiber drives that ranking because soluble fiber can bind LDL cholesterol and reduce its absorption, while black beans also supply anthocyanins and flavonoids with anti-inflammatory benefits.
Almonds also made Rizzo’s list, providing about 6 grams of protein and 4 grams of fiber per ounce along with vitamin E that supports circulation.
Hemp seeds and lentils rounded out her picks: 3 tablespoons of hemp seeds offer 10 grams of protein and 3 grams of ALA omega-3s, while a half-cup of lentils has about 9 grams of protein and 8 grams of fiber.
The broader takeaway is that plant proteins can support muscle building and fullness while adding heart-helping nutrients—especially fiber, which animal proteins do not provide.