Protein is a macronutrient made up of amino acids. Your body uses amino acids to repair and build bones and muscles. Protein is also a source of energy and is vital to your heart. Consuming healthy proteins from plant and animal sources as part of a balanced diet can help lower your risk of heart disease.
When choosing protein foods, include a variety of sources. Protein from plant- or animal-based sources provide different nutrients for your body. Each source of protein can have a beneficial, neutral or potentially harmful effect on your heart health and risk of heart disease.
Legumes (also known as pulses), are plant-based sources of protein. They also contain soluble fibre, micronutrients and have a low glycaemic index (GI). Foods high in soluble fibre such as legumes are particularly beneficial to lower total cholesterol levels, which can help reduce your risk of heart disease.
Legumes include:
Legumes come in a variety of forms including dried (uncooked), tinned, frozen or ground into flour. When buying tinned legumes, choose no added salt or reduced salt varieties.
Here are some ways to include more legumes in your diet:
Nuts and seeds are plant-based foods that pack a powerful nutritional punch. They are rich in protein, fibre, healthy fats and a wide range of essential micronutrients, which are all beneficial for heart health. Nuts include:
Seeds include:
Eating unsalted nuts and seeds regularly as part of a heart-healthy eating pattern can help lower total and LDL-cholesterol (bad cholesterol), and your risk of heart disease.
Fish and seafood are great sources of protein and omega-3 fatty acids, which may lower the risk of heart attacks and dying from heart disease. Since our bodies can’t produce omega-3 naturally, we need to eat foods that contain it. Fish is one of the best dietary sources of omega-3.
Good sources of fish and seafood include:
Good sources of fish with the highest levels of omega-3 (sometimes called ‘oily fish’) include:
Frozen or tinned seafood can be a cheaper and more convenient alternative to fresh. When buying tinned fish, be mindful of salt and other ingredients in flavoured varieties or opt for unflavoured alternatives.
The Heart Foundation recommends including 2-3 serves of fish per week (150-200 g per serve) as part of a heart-healthy eating pattern.
Serving size:
Eggs are a complete source of protein. They are rich in essential vitamins and minerals such as vitamins A, E and B12, selenium, choline and iron.
Foods high in saturated fat and trans-fat have the greatest impact on your cholesterol levels. Eggs have a neutral impact on heart health which means that they neither increase nor decrease the risk of heart disease in most people.
Eggs can be included as part of a heart-healthy eating pattern. The Heart Foundation does not set a limit on the number of eggs you should eat a week.
A maximum of seven eggs a week is recommended for those with:
Eggs can be eaten with balanced healthy meals or as a healthy snack option:
Poultry is a good source of protein, niacin, vitamin A, magnesium and zinc. Poultry products include:
The wings, thighs and breasts of birds all have different nutrient levels. Whether the skin is on or off also matters.
Poultry has no known impact on heart disease which means that consuming it doesn’t increase or decrease the risk of heart disease. While there’s no maximum limit for how much poultry you should eat, it is not directly beneficial to heart health.
Poultry can be consumed as part of a heart-healthy eating pattern, along with other sources of healthy protein.
Tips to cook or eat healthier with poultry:
Red meat is the most common animal-based source of protein. It also provides us with iron, zinc and vitamin B12.
Red meat includes:
Red meat and its health risks
Evidence has found high red meat consumption moderately increases the risk of heart disease and stroke and may lead to weight gain. For people with type 2 diabetes, limiting red meat consumption can help lower the risk of heart disease.
Limiting red meat consumption to 350 grams (or 1-3 meals) of lean meat a week can have a big impact on improving your heart health. On average, Australians are eating 1.6 times more than the recommended limit of 350 grams a week.1
If choosing to eat red meat, opt for lean cuts and remove visible fat before cooking.
Serving size:
Processed and deli meats are consistently linked to poor health outcomes. These products tend to be high in salt, additives and saturated fat, which are linked to a higher risk of heart disease and other chronic conditions.
Eating well for your heart means avoiding or limiting the amount of processed meat you consume.
Processed meats are preserved to last longer and can be:
Examples of processed meat include:
Remember that no single food or nutrient promotes heart health over the other. It is the overall eating pattern that matters the most. Opting for healthier proteins can help minimise your risk of heart disease.
Cooking at home is often healthier than eating out.
Let’s dive into nine common food and health myths and the facts behind them.
Poor diet is one of the leading risk factors for heart disease in Australia.
Last updated27 August 2024