6 High-Protein, Low-Carb Foods That Are Good for Your Heart

Protein is made up of amino acids. The body uses amino acids to repair and build bones and muscles. Protein is also an important source of energy for the heart. Consuming healthy protein from plant and animal sources as part of a balanced diet helps reduce the risk of heart disease.

Kinds of bean

Beans are rich in plant-based protein. They also contain soluble fiber, which has a low glycemic index (GI). Eating foods rich in soluble fiber is beneficial in reducing total cholesterol levels, reducing the risk of heart disease.

Beans, lentils, and soybeans come in many forms, including dried (uncooked), canned, frozen, or ground. When buying canned beans, choose unsalted or low-salt varieties. Beans can be used in soups, salads, and as a substitute for minced meat in homemade breads.

Egg

Eggs provide complete protein. They are also rich in essential vitamins and minerals such as vitamins A, E and B12, selenium, choline, iron, and are very low in carbohydrates (carbs). Eating two eggs provides the body with 12.56 grams of protein, about 71.5 calories per large egg.

According to the American Heart Association (AHA), a large egg contains 186 mg of cholesterol. When your diet is high in cholesterol, your body reduces its production to maintain balance. Limit saturated and trans fats, which can increase bad cholesterol and decrease good cholesterol.

Canned salmon

Canned salmon is carb-free but high in protein. 85 grams of salmon has nearly 20 grams of protein, 4.27 grams of healthy fats, including docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), omega-3s. These nutrients play important roles in health such as regulating inflammation, supporting immune function. Salmon is also rich in vitamins and minerals, such as vitamin B12, B6, selenium, and potassium, making it a healthy choice.

Pumpkin seeds

Pumpkin seeds are rich in protein and fiber, helping you feel full longer. The high magnesium content in pumpkin seeds helps regulate blood pressure, reducing the risk of stroke and death from heart disease. Magnesium stimulates the heart’s blood pumping process. The fiber in pumpkin seeds improves blood cholesterol levels.

Chicken breast

Chicken breast is rich in protein, vitamins, minerals and contains no carbohydrates. Chicken breast is a suitable choice in many low-carb diets. You can combine chicken breast in dishes such as salads, soups, stir-fries.

Yogurt

Yogurt is high in protein and relatively low in carbs. It is rich in microorganisms such as lactic acid bacteria (LAB), which contribute to improved digestive health. The amount of saturated fat in yogurt increases beneficial cholesterol, protects heart health, and reduces the risk of heart disease. Yogurt also helps stabilize blood pressure in people with high blood pressure.

Shrimp

Adding shrimp to your diet helps your body absorb essential nutrients such as vitamin B12, selenium, zinc, protein, and fat. Choose fresh shrimp, eat boiled shrimp instead of fried shrimp with unhealthy oil. People who are trying to control their cholesterol levels can combine shrimp with vegetables, many spices, and herbs.