Plant-based proteins don\u2019t just provide the muscle-building macronutrient, they\u2019re also packed with other nutrients to support your health \u2014 including heart health.<\/p>\n
\u201cFiber is the most important nutrient for heart health because it lowers cholesterol,\u201d says Natalie Rizzo, registered dietitian and TODAY nutrition editor. Soluble fiber<\/a> can actually \u201ccling\u201d to LDL \u201cbad\u201d cholesterol and prevent the body from absorbing it into the bloodstream, Rizzo said previously.<\/p>\n So, choosing plant-based proteins that are also rich in fiber<\/a> can help support your heart health while also helping you stay full and build muscle. <\/p>\n Although you won\u2019t find fiber in animal proteins, there are many plant protein options that also pack a lot of this crucial nutrient. On top of that, some plant proteins also contain other nutrients that support your heart health, like anti-inflammatory omega-3s, Rizzo notes.<\/p>\n Here are a few of her favorite heart-healthy plant proteins.<\/p>\n The Best Plant-Based Protein to Support Heart HealthBlack Beans<\/p>\n Rizzo says black beans top her list of plant-based proteins that support heart health because they\u2019re full of fiber. A half-cup serving of these tasty beans packs about 8 grams of protein and 8 grams of fiber<\/a>, TODAY.com explained previously.<\/p>\n As you might guess from their dark color, black beans are also rich in antioxidant plant compounds called anthocyanins. These compounds give the beans their characteristic color and have anti-inflammatory properties. You\u2019ll also find a variety of flavonoids in black beans, which can help support long-term health, including heart health, dietitians said previously<\/a>.<\/p>\n Try whipping up some of Rizzo\u2019s high-protein favorites, like black bean quesadillas<\/a> or breakfast burritos<\/a>, to get the wealth of nutrients in these beans.<\/p>\n Almonds<\/p>\n Almonds came it at the top of Rizzo\u2019s list of high-protein nuts<\/a> \u2014 and her list of high-fiber nuts<\/a>. With about 6 grams of protein and 4 grams of fiber per 1-ounce serving, a handful of these nuts<\/a> will keep you full while boosting heart health. <\/p>\n In addition to their protein and fiber, almonds are also a good source of vitamin E<\/a>, which has antioxidant and anti-inflammatory effects that support your health in many ways. That includes heart-protective properties that ensure healthy circulation, TODAY.com explained previously.<\/p>\n Of course, you can eat plain almonds as a heart-healthy snack. But you can also use them in a tasty, homemade trail mix<\/a> (or even trail mix cookies<\/a>) to satisfy cravings during the day or even add sliced almonds to your morning oatmeal<\/a> or Greek yogurt<\/a> for added crunch.<\/p>\n Other Heart-Healthy Plant Proteins to TryHemp Seeds<\/p>\n These seeds may be tiny, but they\u2019re mighty. They are one of the seeds with the most protein and anti-inflammatory omega-3 fatty acids<\/a>, Rizzo says.<\/p>\n The type of omega-3 fatty acids in hemp seeds<\/a> are called alpha-linolenic acids (ALAs), which has been linked to certain biomarkers of cardiovascular health. That includes healthy blood pressure and cholesterol levels, TODAY.com explained previously. (You can get other types of omega-3s, which are more linked to brain health, from marine foods<\/a>.)<\/p>\n A 3-tablespoon serving of hemp seeds provides a full 10 grams of plant-based protein and 3 grams of ALAs. But, as small as these seeds are, it is still a challenge to eat a full serving. <\/p>\n Still, they\u2019re a delicious addition to a bowl of Greek yogurt or cereal, or sprinkled on top of avocado toast or a smoothie<\/a>, for instance. Or you could add them to your homemade granola<\/a> or trail mix.<\/p>\n Lentils<\/p>\n Like beans, lentils have a balanced amount of both plant protein and fiber, Rizzo says. Just a half-cup serving will net you about 9 grams of protein and 8 grams of fiber.<\/p>\n Beyond that, lentils are rich in potassium<\/a>, an essential mineral that supports healthy blood pressure. They also have a good amount of folate<\/a>, a B vitamin that\u2019s important for the production of red blood cells.<\/p>\n Lentils are an essential ingredient in many hearty soups<\/a> and stews<\/a>. And, in warmer months, you can add them to veggie-rich salads.<\/a> <\/p>\n","protected":false},"excerpt":{"rendered":"Plant-based proteins don\u2019t just provide the muscle-building macronutrient, they\u2019re also packed with other nutrients to support your health…\n","protected":false},"author":2,"featured_media":554697,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[36],"tags":[103,61,60,446],"class_list":["post-554696","post","type-post","status-publish","format-standard","has-post-thumbnail","category-nutrition","tag-health","tag-ie","tag-ireland","tag-nutrition"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts\/554696","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/comments?post=554696"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts\/554696\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/media\/554697"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/media?parent=554696"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/categories?post=554696"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/tags?post=554696"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}