8 Healthy Healthy proteins to add to your diet

Protein is a macronutrient that plays a key role in your body, but the choice of bad types can be bad for your heart. Choosing healthy heart proteins can help reduce your risk of heart disease and other problems.

Jump at the main dishes to remember.

1. Fish

Specific fish types are an excellent lean source of protein and other healthy nutrients for the heart.

Although nutritional quantities can vary depending on the type of fish, a portion of three ounces of salmon, for example, contains 17 grams (g) of protein.

Many fish, especially fatty fish, are also an excellent source of omega-3 fatty acids in heart health. According to a review, higher fish consumption is associated with a lower risk of coronary coronary disease (CHD). An increase of 20 g per day of fish consumption has also been associated with reduced mortality from coronary disease.

2. Legues

Legumes are a plant -based protein that includes lenses, peas, chickpeas, beans and peanuts.

Legumes are a good source of protein, fibers, vitamins and minerals for heart health. They are also low in saturated fats, which can increase the risk of heart disease.

Eating legumes regularly is associated with a lower risk of CHD. Research shows that the higher your consumption of legumes, the lower your risk of heart disease.

3. Walnut

Nuts are a good source of protein based on plants and amino acids (the constituent elements of proteins).

Compared to animal protein sources, including nuts in your diet, is associated with better heart health. Nuts contain healthy fats and minerals, such as copper, potassium and magnesium, which help a normal heart function. Nut consumption has also been linked to reducing blood pressure and cholesterol.

4. Tofu

Tofu is a soy product often used as a source of protein for vegans and vegetarians.

According to observational studies, a higher tofu intake is associated with a lower risk of CHD. Isoflavones Tofu has antioxidant properties that can help reduce inflammation and cholesterol, thereby reducing the risk of heart disease.

5. Dairy with low fat content

Dairy products contain variable protein levels, with a cup of cow’s milk containing 8 g of macronutrient.

Dairy products also contains saturated fats which, if consumed excessively, can cause high cholesterol and increased risk of heart disease. Choose low or not fat products more often in fat than complete products. However, evidence suggests that consumption of saturated fatty fats instead of meat reduces the risk of heart disease.

6. Member meats

Animal meats contain high quality proteins, but the choice of good for your heart is essential.

Smart meats, such as chicken, turkey and specific beef or pork cuts, are rich in protein but low in fat. Meat is considered to be skinny if it does not contain more than 10 g of total fat and 4.5 g of fatty fats per portion.

A diet rich in red meat (which is considered a meat rich in fat) has been linked to an increased risk of heart disease. Compared to red or transformed meats, poultry and other lean meats can be better for your heart because of their lowest content of sunset and saturated fat.

7. Grains

In addition to proteins, grains contain other nutrients in good humor, such as fibers, antioxidants, vitamins and minerals.

Specific grains, such as quinoa And oats are higher in protein than other grains.

According to various studies, the integration of quinoa into your diet can decrease body weight, triglycerides, total cholesterol and lipoprotein cholesterol with low density (LDL), which helps reduce your risk of heart disease.

Likewise, oats are anti-inflammatory and consumption has been linked to a decrease in LDL cholesterol levels.

8. Nutritional yeast

Nutritional yeast is a popular source of protein in vegans.

From Saccharomyces cerevisiae yeastNutritional yeast contains nine essential amino acids, making it a complete source of protein.

Nutritional yeast contains antioxidants, beta-glucaneand other anti-inflammatory compounds linked to better heart health. It is considered an alternative based on cardiac health plants with animal proteins.

How many proteins do you need?