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Can proteins be heart-healthy? Experts say yes. But when it comes to choosing the best protein sources for your diet, it pays to be discriminating. It’s also important to eat the proper amount of different types of蛋白质。

For example, the 一个merican Heart Association reports that many Americans get more protein than needed from meats high in saturated fat.

饮食过多的饱和脂肪可以提高低密度脂蛋白（LDL）胆固醇水平，从而导致心脏病。

加工肉与心血管疾病有关，部分原因是它们的含量高钠。Harvard School of Public Health。

一个 number of studies suggest 用更多心脏健康的蛋白质取代高脂肉类，例如鱼，豆类，家禽，坚果和低脂乳制品，可能有助于预防心脏病。

这些蛋白质形式的营养素可以帮助降低胆固醇和血压，并帮助您保持健康的体重。通过选择这些蛋白质而不是高脂肉类的选择，您可以降低心脏病发作和中风的风险。

期刊最近的一项研究 循环 发现高水平的红肉摄入增加了冠心病的风险。您可以通过转移到替代蛋白质来源来降低这种风险。

Eating more fish and nuts was associated with a significantly lower risk of heart disease. One serving per day of nuts was associated with a 30 percent lower risk of heart disease than 1 serving per day of red meat.

One daily serving of fish was associated with a 24 percent lower risk, and poultry and low fat dairy were associated with a 19 percent and 13 percent lower risk, respectively.

但是，您应该吃哪些特定类型的这些心脏健康的蛋白质，您需要多少？

鱼

鱼is one of the top protein picks to help prevent cardiovascular disease. You should eat one 3- to 6-ounce fillet or one 3-ounce can of fish each week. Two of the best types of fish to eat to decrease your risk of heart disease are tuna and salmon.

金枪鱼

除了从野生，新鲜或在水中罐装的金枪鱼中获得的瘦蛋白，您还将获得omega-3脂肪酸的好处。omega-3脂肪酸已显示可降低几个心血管问题的风险。

金枪鱼还含有维生素B12和D，烟酸和硒。汞中的罐装或袋装的Albacore金枪鱼稍高，因此请尝试块浅金枪鱼。

Salmon

是否野生大马哈鱼你吃,新鲜,或者在校园里ed, it’s a smart choice for your heart. Like tuna, salmon contains omega-3s, as well as phosphorous, potassium, selenium, and vitamins B6, B12, and D.

野生鲑鱼在omega-3脂肪酸和其他营养素中更高，因此比农场饲养的鲑鱼更好。要进行健康的准备，请尝试每英寸的厚度烤鲑鱼10分钟。

这Harvard School of Public Health notes that while a 6-ounce broiled porterhouse steak provides 40 grams of complete protein, it also delivers about 38 grams of fat — 14 of them saturated.

这same amount of salmon provides 34 grams of protein and only 18 grams of fat — only 4 of which are saturated.

Nuts and legumes

一个ccording to some studies, nuts are one of the healthiest protein choices you can make for your heart. Options include walnuts, almonds, cashews, pecans, and peanuts.

Legumes such as beans, peas, and lentils are another excellent option. They contain no cholesterol and significantly less fat than meat.这Harvard School of Public Health注意，1杯煮熟的小扁豆可提供18克蛋白质和不到1克脂肪的脂肪。

除了坚果和豆类外，天然花生酱和其他坚果黄油都是心脏健康的选择。您可以选择每周吃2–4汤匙天然，不加糖的坚果黄油。

Poultry

Poultry, such as chicken or turkey, is a top low fat protein source. One serving of poultry is associated with a 19％ lower risk of cardiovascular disease than 1 serving of red meat per day.

照顾真正降低我选择选项n fat. For example, choose skinless chicken breasts over fried chicken patties. Trim away any visible fat and remove the skin when you prepare poultry dishes.

Low-fat dairy

这 疾病控制与预防中心（CDC） suggests choosing the lower fat versions of the following high fat items:

  • 牛奶
  • 起司
  • yogurt
  • 酸奶油

尽管从技术上讲，鸡蛋不是乳制品，但疾病预防控制中心还建议使用蛋清或巴氏杀菌蛋清产品，而不是用蛋黄的全鸡蛋。

一个n older research review 但是，确实表明，随着全鸡蛋的消耗，有70％的胆固醇水平几乎没有变化。

This same review also suggests that a potential 30 percent of people who eat whole eggs are considered “hyper-responders” and may see increases in a specific type of LDL, called pattern A, which is less heart disease-promoting than pattern B LDL.

您如何确定这些心脏健康的蛋白质中有多少？通常，您的日常卡路里的10％应该来自蛋白质。建议每天需要蛋白质的饮食津贴如下：

  • Women (ages 19+):46 grams
  • Men (ages 19+):56克

For example, 1 cup of milk has 8 grams of protein, 6 ounces of salmon has 34 grams of protein, and 1 cup of dried beans has 16 grams of protein. These add up to about the amount of protein that an adult man would need for an entire day.

在整体健康饮食计划的背景下考虑您的蛋白质需求。通过这样做，您将使自己走上一步，以改善心脏健康。