Fatty Fish
Fatty fish like salmon, mackerel, and sardines are packed with omega-3 fatty acids, which are essential for heart health. Omega-3s can reduce inflammation, lower blood pressure, and decrease the risk of heart disease.
Legumes
Legumes such as beans, lentils, and chickpeas are excellent sources of protein and fiber. They help lower cholesterol levels and stabilize blood sugar, which supports overall heart health.
Nuts and Seeds
Almonds, walnuts, chia seeds, and flaxseeds are rich in heart-healthy fats, protein, and fiber. They contain antioxidants and omega-3 fatty acids that help protect the heart.
Lean Poultry
Skinless chicken and turkey are lean sources of protein that provide essential nutrients without the saturated fats found in red meats.
Tofu and Tempeh
For plant-based protein options, tofu and tempeh are excellent choices. They are rich in protein and contain compounds that may help reduce cholesterol levels.
Greek Yogurt
Greek yogurt is a great source of protein and probiotics. Choose low-fat or non-fat varieties to minimize saturated fat intake. Probiotics in yogurt can support digestive health, which is linked to better heart health.
Quinoa
Quinoa is a complete protein source, meaning it contains all nine essential amino acids. It also provides fiber and a variety of vitamins and minerals.
Eggs
Eggs are a versatile and nutritious protein source. They contain choline, which is important for heart health.