Protein is often the star of the show when it comes to building muscle and staying full between meals, but its role in heart health is just as important (and often overlooked). Whether you’re trying to prevent heart disease or manage existing concerns, the type and amount of protein you eat can make a big difference.

Let’s explore what protein does in your body, the relationship between protein and the heart, how much you really need, and what types of protein to prioritize in your diet.

What Does Protein Do in the Body?

Protein is involved in nearly every function in your body, from immune function to muscle repair and maintaining skin, hair, and nails. It’s the main component in your tissues, organs, enzymes, and hormones. Without enough protein, your body can’t effectively build or repair cells, transport oxygen in your blood, or regulate chemical reactions essential for your overall well-being. 

What about protein and the heart? Your heart is a muscle and depends on a steady supply of amino acids. Adequate protein intake helps support healthy heart muscle tissue, regulates blood pressure, and helps you recover after experiencing cardiovascular stress.

Protein and Heart Disease

Some research suggests a difference in how protein intake affects heart health depending on whether it comes from plant or animal sources. For example, a 2020 meta-analysis found an association between getting most of your protein from plant sources vs. animal sources and a reduced risk of cardiovascular disease. 

A 30-year study published in 2024 involving over 200,000 participants found that those who ate more plant vs animal protein had a 19% lower risk of cardiovascular disease and a 27% lower risk of coronary heart disease compared to those with lower ratios. 

The average American diet typically has a 1:3 plant-to-animal protein ratio, whereas a shift towards a 1:2 ratio or higher in favor of plant proteins is associated with improved heart health outcomes. This is because plant proteins are also low in saturated fat and provide essential nutrients like fiber and antioxidants. 

As for protein quantity, while some studies say a high total protein intake (regularly above the RDA) is protective against heart disease, other studies say excessive protein has a detrimental effect (and promotes atherosclerosis), and others say there’s no significant effect either way. 

However, another study from 2013 explains that a protein intake that regularly exceeds the RDA is associated with an increased risk for numerous diseases, such as liver and kidney diseases, certain cancers, coronary artery disease, and bone disorders. The authors concluded that there’s no reasonable scientific basis to recommend protein intakes above the RDA for healthy adults. 

The takeaway? Make sure you’re getting enough protein from high-quality sources without the need to go overboard. To optimize fiber and antioxidant intake and avoid excess saturated fat, include plenty of plant proteins like legumes in your diet.

How Much Protein Do I Need?

The general recommendation for protein needs is around 0.8 grams per kilogram (g/kg) of body weight for the average person. However, this is considered the minimum to prevent protein deficiency, not taking into account individual variations, like if you lead an active lifestyle, have a medical condition, or are of a certain age. 

For adults with cardiovascular disease, high blood pressure, or metabolic conditions, protein needs may vary slightly depending on overall health status and kidney function. For example, if you have kidney disease, your protein intake may need to be more closely monitored and tailored by your healthcare provider or dietitian.

Protein becomes even more important as we get older. For aging adults, daily needs likely increase to 1-1.2 g/kg to help preserve muscle mass, strength, and function, due to the risk of sarcopenia (age-related lean muscle loss). 

While knowing your general protein needs is helpful, it’s also important to spread your intake throughout the day, rather than loading it all up at one meal, for instance. Quality matters, too, and we’ll cover heart-healthy proteins in another section.

Can You Get Too Much Protein?

You’ve probably noticed that everything from instant oatmeal packets to your favorite energy bar and even certain frozen fruit mixes now tout their “added protein.” But here’s the truth: Most of us get more than enough protein as it is, and going overboard can do more harm than good. 

Overloading protein, especially while forgetting to pay attention to the other nutrients in your diet, can lead to issues like: 

• Constipation, especially if you’re low on fiber intake
• Kidney strain, especially if you have preexisting kidney conditions
• Vascular inflammation, which can be encouraged by high levels of branched-chain amino acids like leucine

I often talk about “nutrient adequacy,” which means not too little and not too much. It’s about getting the adequate amount for your body based on your age, weight, activity level, kidney function, and more. The best approach is to know your RDA, include a protein source at meals and snacks, but don’t be hyper-focused on your intake.

Best Protein Sources for Heart Health

Protein is found in quite a few foods, including vegetables in small amounts, but some foods are better sources than others. Here are some of the best protein sources for heart health, which provide lean protein without being packed with saturated fat.

If you eat animal products, choose leaner options like fish, especially salmon, tuna, sardines, and mackerel, which are high in omega-3 fatty acids. Eggs, poultry, and low-fat dairy products can also be good choices for protein and the heart. 

On the other hand, some animal products provide protein but are also high in saturated fat. It’s best to limit your consumption of red and processed meats, such as bacon, sausage, beef, and hot dogs. 

There are also some great sources of plant protein, which also provide fiber, vitamins, minerals, and antioxidants, like:  

• Beans
• Peas
• Lentils
• Tofu
• Tempeh

Heart-Healthy High-Protein Snacks

Protein can help support satiety, blood sugar control, and muscle maintenance, but it’s not just the protein on your plate — it’s what you’re pairing it with, too. 

Here are some quick ideas for heart-healthy, high-protein snacks that combine important nutrients:

• Roasted edamame
• Greek yogurt with berries
• Hummus with veggies
• Hard-boiled egg and an orange

Protein and the Heart: The Takeaway

Adequate protein is an important factor in your overall wellness and cardiovascular health and, fortunately, most of us have no trouble meeting our daily needs. Rather than trying to pack in as much protein as possible, balance your protein intake with sources of fiber and healthy fats. Great protein sources include legumes, fish, eggs, seeds, and poultry. 

I offer 1:1 coaching as well as group coaching with an emphasis on science-based nutrition, and can help you optimize your protein intake for cardiovascular health. Click here to schedule a complimentary 15-minute discovery call. 

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