Vegetable proteins are becoming an important part of the diet, positively affecting heart health and helping with weight control. Unlike some animal proteins, plant-based proteins often contain less saturated fat and cholesterol and are rich in essential nutrients such as fiber, antioxidants and healthy fats.
Weight gain and an increased risk of heart disease are largely linked to poor eating habits, but adding plant proteins can help regulate cholesterol, control blood sugar and support a healthy body weight.
A group of experts at SheFinds identified which types of plant-based protein you should be eating a few times a week.
Lentils
Lentils are a great choice for maintaining heart health while also helping to shed pounds. They are high in fiber and play an important role in maintaining heart health by helping to regulate cholesterol levels, which is a common problem as we age. In addition, their high fiber content helps regulate digestion, promotes regularity, and alleviates indigestion that is common in older people.
“The high fiber content in lentils can improve digestive health, supporting regular bowel movements and the growth of healthy bacteria in the gut. The combination of protein and fiber in lentils can support stable blood sugar levels, which can help reduce food cravings and facilitate fat loss,” says trainer Joanna Wen.
Sophia Turner, a nutritionist and trainer, highlights the many benefits of soluble fiber in legumes like lentils: “This soluble fiber creates a gel-like substance in the digestive tract that binds to cholesterol and bile acids. As a result, the body excretes more cholesterol, which leads to a decrease in LDL cholesterol.”
Nuts
Rich in heart-healthy fats, fiber, and antioxidants, nuts are associated with a lower risk of heart disease, writes SheFinds. The monounsaturated and polyunsaturated fats found in nuts help lower LDL cholesterol levels and have a positive impact on heart health. The fiber content in nuts supports digestive health by aiding in proper digestion and preventing constipation.
“Nuts are a great source of indigestible fiber and healthy fats. It’s important to only eat one or two handfuls of nuts a day because they are very high in calories,” says registered dietitian Jesse Feder. The beneficial fats and fiber in nuts effectively lower bad cholesterol levels while increasing good cholesterol levels, thereby reducing the risk of blocked arteries and improving heart health.
Quinoa
Quinoa is a healthy, whole grain and an excellent source of protein. In addition, it is rich in this macronutrient, fiber and antioxidants. It is excellent for regulating blood sugar and cholesterol levels and improves heart health.
“Quinoa is beneficial for heart health because it improves blood sugar and cholesterol levels, which results in cleaner arteries,” notes nutritionist Monelle Burrus.
Chickpeas
Another nutrient-rich superfood that can help keep your heart healthy is chickpeas. This legume is packed with protein, fiber, and folate, and is great for heart health and weight management.
“Eating legumes four or more times a week is associated with a 22 percent lower risk of developing coronary heart disease compared to eating legumes less than once a week,” explains registered dietitian Mackenzie Burgess to SheFinds.
