The Connection Between Protein and Heart Health

Protein is an interesting defendant in the case of protein v. heart health. For years, eating red meat has been associated with poor cardiovascular function, largely due to its high dietary saturated fat and blood cholesterol levels.

However, recent evidence suggests that protein may not be the villain we once thought it was.

Healthy and lean protein foods may actually support cardiovascular function by way of their role in muscle maintenance, blood sugar regulation and impact on cholesterol levels. By the end of this case, it will be clear that protein, when understood and utilized properly, is not a threat but a vital component of a heart-healthy lifestyle.

Presenting the Evidence

When adding protein to your diet, it's essential to choose safe and heart-healthy food options that support your overall well-being. While fatty red meat options can threaten a healthy heart, healthy high-protein food options include:

• Legumes, like beans, chickpeas, lentils, split peas and soybeans
• Nuts, like almonds, Brazil nuts, cashews, hazelnuts, peanuts, pecans and walnuts
• Seeds, like chia seeds, flaxseeds, poppy seeds, pumpkin seeds and sunflower seeds
• Seafood, like fish, prawns, oyster, crab, lobster, mussels and calamari
• Lean poultry, like chicken, turkey and duck
• Eggs

If you do opt for red meat, limit your intake to 350 grams a week, and opt for lean cuts. Additionally, avoid processed meats that are cured, salted, smoked or tinned such as deli meats, sausages, beef jerky and bacon.

Now that we have established the framework, let us delve into the evidence that protein does not harm heart health but, in fact, may support it.

Protein and Muscle Maintenance

Protein plays a crucial role in muscle maintenance, providing the building blocks (amino acids) for muscle tissue, which is vital for overall cardiovascular health.

Specifically, research has consistently shown that adequate protein intake helps preserve muscle mass, particularly in older adults who are at risk of muscle loss. That said, maintaining lean muscle mass helps in regulating body weight, which is a significant factor in reducing the risk of cardiovascular issues.

Excess body fat, especially around the abdominal area — even with a healthy BMI — is linked to increased risk of:

• Heart problems
• Unhealthy blood pressure
• Unhealthy blood sugar levels
• Sleep issues

By supporting muscle health, protein indirectly aids in weight management, thereby contributing to a healthier heart. There is also evidence to support a link between protein and satiety, which serves the same effect. Furthermore, strong muscles enhance physical activity levels, which can lead to better cardiovascular fitness and overall health.

Further, a study published in the American Journal of Clinical Nutrition supports the notion that high-protein diets, particularly those including a mix of lean animal and plant proteins, are associated with healthier body composition and reduced risk of cardiovascular disease.

Protein and Blood Sugar Regulation

Proteins are relatively hard for the body to digest. That’s because they’re made up of large chains of amino acids that must be broken down to adequately disperse into the body and become readily available to cells in need.

So, does protein lower blood sugar or make it spike? When eaten in conjunction to high-sugar foods and carbohydrates — which are made of large chains of sugars — the digestion process can slow down, reducing the rate at which sugars rush into the bloodstream.

Thus, dietary proteins can stabilize blood sugar levels and reduce the risk of rapid spikes and dips in blood glucose, which can negatively impact heart health and lead to long-term damage. Stable blood sugar levels can also help manage insulin resistance.

Protein and Cholesterol

Research indicates that the type of protein consumed significantly influences cholesterol levels. By focusing on lean and plant-based proteins, individuals can effectively manage their cholesterol levels and support their heart health.

For example, lean dietary protein sources, such as those found in poultry, fish and legumes, have been shown to improve lipid profiles by reducing LDL (bad) cholesterol and increasing HDL (good) cholesterol.

What’s more, fish such as salmon and trout, rich in omega-3 fatty acids, not only provide high-quality protein but also contribute to lower triglyceride levels and reduced inflammation, both of which are beneficial for heart health.

Similarly, plant-based proteins, like those found in beans and lentils, contribute to lower cholesterol levels due to their high fiber content, which helps remove cholesterol from the bloodstream.

Conversely, high consumption of red and processed meats has been linked to higher levels of LDL cholesterol and increased cardiovascular risk, emphasizing the importance of choosing the right protein sources andensuring the right quantities in your diet.

How Much Protein Is Too Much?

All that said, we can’t let protein run wild in our digestive tracts and bloodstreams and disrupt our digestion health. There must be a limit to how much healthy protein you consume each day.

Notably, over-increasing your protein consumption can lead to kidney problems and, of course, red meat can harm your heart health. Less seriously, increased protein consumption can also lead to:

• Troubles passing bowel movements
• Bad breath
• Nutritional deficiencies
• Aches in the head

While more research is needed, it’s generally recommended to keep your daily protein intake below 2 gm/kg of ideal body weight.

INVIGOR8 Your Heart Health

In conclusion? Protein pleads not guilty in the case of Protein v. Heart Health.

The complex relationship between protein and heart health reveals a nuanced picture. While traditional concerns have focused on the risks associated with high consumption of red meat and its saturated fats, emerging evidence suggests that protein itself is not inherently harmful to cardiovascular function. Instead, the type of protein and the overall balance of your diet are crucial.

Healthy, lean proteins, including legumes, nuts, seeds and lean meats like seafood and poultry, are heart-healthy foods that offer substantial benefits. So too can a nutrient-rich protein powder — like the All-in-One organic superfoods powder from INVIGOR8.

It contains eight nutritional complexes that support muscle strength, nutrient absorption and immune health for optimal heart function. Plus, it’s packed with 20 grams of whey protein that’s easily digested andflavorful — with four unique taste profiles: French Vanilla, Chocolate Brownie, Salted Caramel and Natural Strawberry.

It’s a protein-packed punch of health that supports full-body health and wellness.

Cross-examine protein for yourself with INVIGOR8, and pair our protein supplement with our weight loss kit or our unflavored collagen peptides for a complete wellness kit.

Sources:

1. American Heart Association. Protein: What’s Enough?
2. Heart Foundation. Protein and heart health
3. ACSM. Protein Intake for Optimal Muscle Maintenance
4. American Heart Association. Too much belly fat, even for people with a healthy BMI, raises heart risks
5. AJCN. The role of protein in weight loss and maintenance
6. Cleveland Clinic. Cholesterol and Nutrition
7. JAHA. Effect of Plant Protein on Blood Lipids: A Systematic Review and Meta‐Analysis of Randomized Controlled Trials
8. Harvard Health Publishing. When it comes to protein, how much is too much?