What are the vegetarian sources of protein that are healthy for the heart?
- Split peas or lentils or dal. Half a cup of split peas contains protein equal to one egg or 1 ounce of meat without the fat or cholesterol. The amino acids present in them reduce blood pressure, blood sugar and cholesterol.
- Nuts: Eating 25 g of nuts will give you 5 grams of high-quality protein. Fats in the heart are mostly good fats which are polyunsaturated fats that are good for the heart and they do not have much saturated fat which is bad for the heart. Nuts protect the heart by improving glucose control which is important for people with diabetes or high blood sugar, it lowers cholesterol and lowers low density lipoproteins. Nuts are also high in vitamins, minerals, and other bioactive compounds important for the functioning of the body. There are many scientific studies that have shown that eating nuts in moderation does not increase weight gain.
- Soybeans: Soybeans reduce total cholesterol, low density lipoprotein cholesterol. They can be consumed as soy milk, tofu, edamame, or miso.
- There is a long list of beans that is heart healthy. Kidney beans, navy beans, fava beans, pinto beans, black eyed peas are all considered heart healthy. Many people are just surprised to even know how nutritious these beans are. They provide fiber, they are low in fat, they contain b vitamins, iron, magnesium, manganese, zinc, copper. Beans have a low glycemic index, which is beneficial for patients with diabetes or high blood sugar. Beans also reduces high blood pressure.
- Chick peas also known as Garbanzo beans or simply Channa. Chickpeas are high in proteins that are friendly to the heart.
What are the practical tips to increase their consumption?
Here are some practical tips on how you can increase the consumption of these things to maintain a healthy heart. Stock up these protein friendly items in your pantry. Buy them even if you’re not sure about using them because these tend to have a long shelf life, so you can store them in your pantry. Next time you’re hungry and you walk into your pantry you know you have all this stocked up for a quick snack if it’s a nut or you can boil them quickly for a healthy meal.
The information I am giving you is based on the recent guidelines from American heart association and here is the the link:
What about plant-based meat alternatives?
There are many plant-based meat alternatives, so be careful when you buy them because these are highly processed, ultrarefined and they may not be healthy for your heart. Stick to the natural things that are available.
What about eating fish or any other seafood?
Eating them regularly reduces the risk of heart disease because of high-quantity of omega-3 fatty acids in them. It does make a difference how you prepare them. If you eat fried fish or fried seafood you will lose the benefit of reduction in heart attacks.
How about eating meat?
If you desire to eat meat or poultry, then avoid red meat and pick lean meat. Substituting red and processed meat with the things mentioned before reduces the risk of having a heart attack.
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