Plant-based taco with pea protein at the School Nutrition Association Annual National Conference. (Photo by Jonathan Wiggs/The Boston Globe via Getty Images)
Protein lovers may want to spend a little extra time in the produce aisle if they want to ensure a heart-healthy diet.Â
The latest guidance from the American Heart Association (AHA) calls for people to rely more on plants and less on red meat for their protein intake.Â
Why you should care:
The new guidance explains how a poor diet is a leading indicator of elevated cardiovascular disease morbidity and mortality risk. The Centers for Disease Control and Prevention points out that heart disease is the leading cause of death for men and women. In 2023, cardiovascular disease was blamed for approximately one in three deaths in the United States.
What you can do:
The AHA points out that legumes like beans, peas, and lentils are good sources of protein that have the added benefit of being loaded with unsaturated fats and fiber. For example, the FDA states one cup of peas contains over 10 grams of protein, while a cup of soybeans has nearly eight grams.Â
What they’re saying:
“Dietary patterns higher in legumes and lower in red and processed meat have been associated with lower CVD and coronary heart disease risk,” the AMA stated. “Likewise, dietary patterns higher in nuts have been associated with lower CVD and all-cause mortality risk.”
Plant-based problems
While plant-based protein is highlighted in the report, the AHA does not treat it as a panacea and points out the potential downsides.
“The availability of plant-based meat alternatives can help diversify protein choices but requires some caution because many are ultraprocessed and come with added sugars, sodium, stabilizers, and preservatives,” it wrote.
Dig deeper:
Going beyond eating more plants, the AHA report includes several other recommendations for a heart healthy diet, among those are the benefits of fish and seafood, picking low-fat or fat-free dairy products, and tips for when eating red meat.
Officials cite studies that determined diets with a lot of nonfried fish and seafood are associated with lower CVD events and myocardial infarction risk. The report posits that may be because of their omega-3 fatty acid content.
The report describes the benefits of low-fat or non-fat dairy products compared to full-fat dairy products as uncontroversial. It pointed out that going with those options shifts the balance between unsaturated and saturated fats.
For those times when red meat is on the plate, the AHA suggests going with lean cuts, limiting how much is eaten, and avoiding processed food.
RELATED:Â Here are the states with the best and worst health care in 2025: Study
Full list of dietary recommendations for cardiovascular health
- Adjust Energy Intake and Expenditure to Achieve and Maintain a Healthy Body Weight
- Eat Plenty of Vegetables and Fruits and Choose a Wide Variety
- Choose Foods Made Mostly With Whole Grains Rather Than Refined Grains
- Choose Healthy Sources of Protein
- Choose Sources of Unsaturated Fat in Place of Sources of Saturated Fat
- Choose Minimally Processed Foods Instead of Ultraprocessed Foods
- Minimize Intake of Added Sugars in Beverages and Foods
- Choose Foods Low in Sodium and Prepare Foods With Minimal or No Salt
The Source: Information for this article was taken from the American Health Association and the Food and Drug Administration. This story was reported from Orlando.
