Getting enough protein in your daily diet is important for your overall health, and thankfully there are many foods high in protein. For humans, finding a suitable protein source can add additional challenges.
Animal proteins such as red and processed meats (sausages, hot dogs, etc.) are usually high in saturated fat, high in LDL cholesterol (the bad kind) and low in HDL cholesterol (the good kind). If you cut this meat out of your diet to do so and don’t replace it with other proteins, you run the risk of not getting enough protein in your diet.
To find better protein for your heart health, we talked Lauren Manaker, MS, RDN, author of The First Time Mom’s Pregnancy Cookbook and Fueling Male Fertility. The best proteins to lower cholesterol are: For healthier eating tips, see Top Diets for High Cholesterol.
If you’re looking for a filling protein source that’s not high in fat, beans are one of the easiest and most versatile options.
“Beans are a source of plant-based protein, and eating them has been linked to lower cholesterol. That’s one of the reasons why it’s ideal for us,” says Manaker.
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Walnuts are a great source of heart-healthy protein, whether you have a handful for your afternoon snack or a few at the end of your oatmeal.
“Walnuts are the only tree nut that is a good source of alpha-linolenic acid (ALA), a plant-based omega-3 essential fatty acid,” says Manaker. value has decreased slightly. ”
While some studies have linked consumption of refined carbohydrates and added sugars to elevated cholesterol levels, whole grains are a good carbohydrate option for lowering cholesterol because they contain fiber and nutrients.
“Whole grains like quinoa naturally contain protein, along with fiber, carbohydrates and antioxidants,” says Manaker.
And finally, if you’re looking for an easy, delicious addition to your dinner, try hearty lentils. says Manaker.
And if you’re looking for ways to eat lentils, “they’re great to add to sauces, stews, and even salads,” says Manaker.
