Expert teaches how to balance protein consumption to avoid heart disease
An excess protein diet can negatively impact cardiovascular health, raising questions about current consumption patterns. Researchers from the University of Pittsburgh, in a study published in the journal Nature Metabolismfound that diets with more than 22% protein are strongly linked to an increased risk of atherosclerosis, a key determinant of heart disease.
Raquel Siqueira, professor of Nutrition at Faculdade Anhanguera, warns about the adverse effects of excessive protein consumption, especially from animal sources rich in saturated fats and cholesterol. “The accumulation of plaque fat in the arteries increases the risk of heart disease, such as atherosclerosis, hypertension and coronary disease. It is recommended to prioritize lean sources of protein and maintain a balanced diet to preserve cardiovascular health, especially among the elderly”, he explains.
Ideal amount of protein to consume
Determining an ideal amount of protein to promote heart health is a complex and multifactorial issue, which takes into account not only cardiovascular health, but also other aspects of the individual’s lifestyle.
“For healthy adults, dietary guidelines generally recommend a protein intake that ranges between 10% and 35% of total calories consumed daily. However, it is important to highlight that this range is broad and can be adapted according to individual needs and health objectives”, explains Raquel Siqueira.
Benefits of vegetable proteins
The type of protein consumed is crucial for cardiovascular health. The professor emphasizes that proteins of animal origin, especially those present in fatty meats and full-fat dairy products, tend to increase LDL cholesterol levels and blood pressure, contributing to atherosclerosis and heart disease. On the other hand, vegetable proteins are cholesterol-free and can help reduce blood pressure due to its fiber and antioxidant content.
“In addition, diets rich in plant proteins are associated with a reduction in inflammation and improved endothelial function, which are important for cardiovascular health. Choosing vegetable proteins can benefit heart health, but balancing your diet is essential to promote good cardiovascular health”, he explains.
Imagem: GBJSTOCK | ShutterstockFoods that are good for the heart
Thinking about assisting in the balance between proteins and foods that can minimize the risks to cardiovascular healthRaquel Siqueira lists some allies in this process. Check it out!
1. Pisces
Salmon, tuna, sardines and trout are excellent sources of lean protein, as well as being rich in omega 3 fatty acids, which are beneficial for cardiovascular health.
2. Aves
Chicken and turkey are lean protein options, as long as they are prepared without the skin and cooked healthily.
3. Legumes
Beans, lentils, chickpeas and peas are plant-based sources of protein that also provide fiber, vitamins and minerals, contributing to cardiovascular health.
4. Low-fat dairy products
Skimmed milk, natural yogurt and low-fat cheeses are sources of protein and calcium, important for bone and cardiovascular health.
5. Eggs
A complete source of protein, eggs are a healthy option when consumed in moderation and prepared properly.
6. Tofu e tempeh
Vegetarian alternatives to animal protein, tofu and tempeh are rich in protein and can be incorporated into a variety of dishes.
“It is important to avoid excessive consumption of proteins of animal origin rich in saturated fats and cholesterolsuch as processed meats and deli products. A balanced approach, combining lean protein sources with other essential nutrients, such as fiber, vitamins and minerals, is fundamental to maintaining cardiovascular health and reducing the risks associated with heart disease”, concludes the Nutrition professor at Anhanguera.
By Bianca Lodi Rieg
