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How to Make Joy Bauer’s 3 Heart-Healthy Recipes
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Plant-based proteins don’t just provide the muscle-building macronutrient, they’re also packed with other nutrients to support your health — including heart health
“Fiber is the most important nutrient for heart health because it lowers cholesterol,” says Natalie Rizzo, registered dietitian and TODAY nutrition editor. Soluble fiber can actually “cling” to LDL “bad” cholesterol and prevent the body from absorbing it into the bloodstream, Rizzo said previously
So, choosing plant-based proteins that are also rich in fiber can help support your heart health while also helping you stay full and build muscle
Although you won’t 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
Here are a few of her favorite heart-healthy plant proteins
The Best Plant-Based Protein to Support Heart Health
Black Beans
Rizzo says black beans top her list of plant-based proteins that support heart health because they’re full of fiber. A half-cup serving of these tasty beans packs about 8 grams of protein and 8 grams of fiber, TODAY.com explained previously
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’ll also find a variety of flavonoids in black beans, which can help support long-term health, including heart health, dietitians said previously
Try whipping up some of Rizzo’s high-protein favorites, like black bean quesadillas or breakfast burritos, to get the wealth of nutrients in these beans
Almonds
Almonds came it at the top of Rizzo’s list of high-protein nuts — and her list of high-fiber nuts. With about 6 grams of protein and 4 grams of fiber per 1-ounce serving, a handful of these nuts will keep you full while boosting heart health
In addition to their protein and fiber, almonds are also a goodfects that support your health in many ways. That includes heart-protective properties that ensure healthy circulation, TODAY.com explained previously
Of course, you can eat plain almonds as a heart-healthy snack. But you can also use them in a tasty, homemade trail mix (or even trail mix cookies) to satisfy cravings during the day or even add sliced almonds to your morning oatmeal or Greek yogurt for added crunch
Other Heart-Healthy Plant Proteins to Try
Hemp Seeds
These seeds may be tiny, but they’re mighty. They are one of the seeds with the most protein and anti-inflammatory omega-3 fatty acids, Rizzo says
The type of omega-3 fatty acids in hemp seeds 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 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
Still, they’re a delicious addition to a bowl of Greek yogurt or cereal, or sprinkled on top of avocado toast or a smoothie, for instance. Or you could add them to your homemade granola or trail mix
Lentils
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
Beyond that, lentils are rich in potassium, an essential mineral that supports healthy blood pressure. They also have a good amount of folate, a B vitamin that’s important for the production of red blood cells
Lentils are an essential ingredient in many hearty soups and stews. And, in warmer months, you can add them to veggie-rich salads
