Rather than prioritizing high-protein snack products, heart specialists increasingly recommend whole foods that provide protein alongside fiber and healthy fats.
Nuts, already a staple in many kitchens, meet all three criteria.
Why protein source matters
Diet plays a central role in the risk of high blood pressure, blood clots, and stroke, says cardiologist Patrick Kee of Vital Heart & Vein to Parade.
He notes that modern nutrition research has shifted away from individual nutrients toward overall dietary patterns.
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Protein remains essential for maintaining muscle mass and supporting a healthy body weight.
Renato Apolito of Hackensack Meridian Jersey Shore University Medical Center points to studies published in Nutrition Reviews and the Journal of Obesity & Metabolic Syndrome showing that adequate protein intake supports metabolic health.
However, cardiologists emphasize that these benefits depend on context.
Protein supports heart health only when it is part of a balanced diet rich in vegetables, fruit, and whole grains.
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The problem with processed protein
Not all protein sources affect the heart equally.
Cheng-Han Chen of MemorialCare Saddleback Medical Center warns that protein from red meat and highly processed foods can raise cholesterol levels and blood pressure.
Many popular protein bars also contain high amounts of salt and saturated fat, reducing their overall health value.
An excessive focus on protein alone, Patrick Kee adds, can displace other foods that are important for cardiovascular protection.
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A simple, whole-food alternative
Cardiologists often recommend nuts as a practical alternative.
A 2023 study published in Nutrients found that regular nut consumption is associated with improved heart health.
Mohanakrishnan Sathyamoorthy of Burnett School of Medicine explains that nuts combine protein, fiber, and unsaturated fats.
Cheng-Han Chen adds that almonds, walnuts, and peanuts may help keep cholesterol and body weight in balance.
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Sources: Parade, Nutrition Reviews, Journal of Obesity & Metabolic Syndrome, and Nutrients.
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This article is made and published by Ida-Marie Palm Varbæk, who may have used AI in the preparation.