- Protein builds and repairs muscles including your heart—making the right types essential.
- A variety of heart-healthy proteins support your diet, with fish as the No. 1 choice.
- Fish supplies omega-3s, lean protein and nutrients that help reduce heart disease risk.
Trying to eat a heart-healthy diet? Chances are, you have questions about heart-healthy proteins. Protein is one of the three macronutrients your body needs to stay strong and healthy (the others are carbs and fat). “Protein is an important part of a heart-healthy diet, but not all proteins are the same,” says cardiologist Kimberly Campbell, M.D., FACC. “Your body needs protein to build and repair muscle. Your heart is also a muscle, so consuming the right type of proteins can help keep your heart healthy and reduce your risk of heart disease.”
According to the American Heart Association, a balanced plate includes proteins from plants, seafood and low-fat or fat-free dairy with some lean meats and poultry. Yet among these options, fish stands out as the No. 1 choice for heart health.
Why Fish Is Good for Your Heart
Experts agree that healthy eating patterns that emphasize fish stand out for good reason. “A pesco-Mediterranean diet is one of the best heart-healthy diets one can adopt, and this includes proteins from seafood sources that are high in omega-3 fatty acids and low in saturated fats,” says cardiologist Mary Greene, M.D. In fact, fish offers multiple benefits that set it apart. Here’s why it’s considered the No. 1 choice among heart-healthy proteins.
Source of Omega-3 Fats
Swapping out saturated fats in your diet for unsaturated fats can reduce your risk of heart disease. Fish is generally lower in saturated fat than other animal proteins like beef or pork, and it provides omega-3 fatty acids—a type of polyunsaturated fat associated with heart-health benefits. “Omega-3 fatty acids, which are needed to maintain normal bodily function, may also help reduce your risk of coronary disease,” says Campbell. “The body can’t make omega-3 fatty acids, so it is dependent on dietary intake. Salmon, tuna, sardines and mackerel are some of the fish varieties highest in omega-3s.”
To make sure you’re hitting the mark on dietary omega-3s, the AHA recommends eating two 3-ounce servings of fish (particularly fatty fish) per week. The combination of protein and essential nutrients alongside healthy fats makes fish a boon for heart health. Research has found that for every 20 grams of fish a person ate per day (slightly less than 1 ounce) the risk of heart disease and mortality decreased by 4%.
May Lower Cholesterol Levels
If you’d like to lower your cholesterol levels, eating fish a couple of times a week may help. Research has found that people who ate at least 8 ounces of fatty fish per week had more favorable cholesterol profiles (including better HDL cholesterol) than those who ate fewer than 4 ounces of fish weekly.
The omega-3 fatty acids in fatty fish may also help lower your triglycerides, which are a type of fat in your bloodstream. Having high triglyceride levels puts you at increased risk for heart disease. A review of studies that looked at fish intake and cholesterol found that fish intake could decrease triglyceride levels by 10% to 23%, depending on the study.
Anti-Inflammatory Nutrients
Fatty fish aren’t only a good source of omega-3 fats. Many are also rich in anti-inflammatory vitamin D. For instance, a 3.5-ounce serving of salmon provides 66% of the Daily Value of this hard-to-get nutrient. This combination of omega-3s and vitamin D may double down on inflammation in the body. While some inflammation is healthy, unchecked excess inflammation may increase your risk of heart disease and stroke because it damages blood vessels. Luckily, research has found that eating fish may lower markers of inflammation in people at high risk for heart disease.
Why Is Heart Health Important?
Heart disease is the No. 1 cause of death in the U.S. So there’s no better time than now to start taking care of your heart. The top three risk factors for heart disease are high cholesterol, high blood pressure and smoking. The good news is that even if you have one or more of those risk factors, diet and lifestyle changes can significantly reduce your heart disease risk.
The AHA recommends both the Mediterranean diet pattern and the DASH diet (short for Dietary Approaches to Stop Hypertension) for reducing heart disease risk. Both of these healthy eating patterns emphasize lots of fruits, vegetables, whole grains, beans and nuts while avoiding foods high in saturated fat and trans fats. In addition to diet, getting regular physical activity and quitting smoking can also lower your heart disease risk.
More Ways to Eat for Your Heart
- Cut back on added sugar intake. In general, most of us consume much more added sugars in our diets than we need. The AHA recommends limiting added sugars to 6 to 9 teaspoons per day, which is roughly 100 to 150 calories.
- Opt for healthier fats. Consuming too much saturated fat can increase your risk of heart disease over time. You can improve your heart health by replacing saturated fat with heart-friendly unsaturated fats from olive oil, nuts, seeds, fatty fish and avocado.
- Drink less alcohol. For those who choose to drink alcohol, the AHA recommends no more than two drinks per day for men and one drink per day for women. However, some research suggests any level of alcohol consumption may increase heart disease risk.
Heart-Healthy Fish Recipes to Try
Our Expert Take
Choosing heart-healthy protein foods doesn’t have to be complicated. Fish are clearly a great choice. But don’t stop there. Cardiologists are also huge fans of plant protein from foods like beans, pulses, tofu, edamame and quinoa. “Plant-based proteins are one of the healthiest,” says Campbell. “Not only are they an excellent source of protein, they also contain high levels of fiber and other vitamins and minerals needed by the body.” Tuna and white bean salad, anyone?
