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Best Proteins for Your Heart

Fish is one of the top protein picks to help prevent cardiovascular disease. You should eat one 3- to 6-ounce fillet or one 3-ounce can of fish each week. Two of the best types of fish to eat to decrease your risk of heart disease are tuna and salmon.


In addition to the lean protein you get from tuna that’s wild, fresh, or canned in water, you’ll also receive the benefit of omega-3 fatty acids. Omega-3 fatty acids have been shown to reduce the risk of several cardiovascular problems.


Wild salmon is higher in omega-3 fatty acids and other nutrients, so it’s a better choice than farm-raised salmon. For healthy preparation, try broiling salmon for 10 minutes for each inch of thickness.


Legumes such as beans, peas, and lentils are another excellent option. They contain no cholesterol and significantly less fat than meat. The Harvard School of Public Health notes that 1 cup of cooked lentils delivers 18 grams of protein and less than 1 gram of fat.

Nuts and legumes

Poultry, such as chicken or turkey, is a top low fat protein source. One serving of poultry is associated with a 19 percentTrusted Source lower risk of cardiovascular disease than 1 serving of red meat per day.


This same review also suggests that a potential 30 percent of people who eat whole eggs are considered “hyper-responders” and may see increases in a specific type of LDL, called pattern A

Low-fat dairy

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