Plant-based proteins are becoming a key part of heart-healthy and weight-conscious diets. Unlike some animal proteins, these plant-derived options are often lower in saturated fats and cholesterol while being rich in essential nutrients like fiber, antioxidants, and healthy fats. Weight gain and heart disease are closely linked to poor dietary habits, but adding plant-based proteins can help manage cholesterol, control blood sugar, and support a healthy weight.
We checked in with several health experts to discover four plant-based proteins that can help manage weight and reduce the risk of heart disease. They revealed that lentils, nuts, quinoa, and chickpeas are the ones to add to your plate. Read on to learn more.
1. Lentils
Lentils are a plant-based powerhouse and a smart choice for maintaining heart health while shedding excess pounds. Bursting with fiber, they play a crucial role in supporting cardiovascular wellness by helping to manage cholesterol levels, a common concern as you get older. Furthermore, their rich fiber content aids in regulating digestion, promoting regularity, and alleviating digestive discomforts commonly experienced in later years.
"The high fiber content in lentils can promote healthy digestion by supporting regular bowel movements and the growth of healthy gut bacteria. Additionally, the combination of protein and fiber in lentils can support stable blood sugar levels, which can help reduce cravings and aid in fat loss," Joanna Wen, certified weight loss coach and founder of Spices & Greens, says.
Sophia Turner, a registered dietitian, fitness coach, and co-founder of Slimetc, emphasizes the many benefits of the soluble fiber in legumes such as lentils, saying, "This soluble fiber forms a gel-like substance in the digestive tract, which binds to cholesterol and bile acids. As a result, the body excretes more cholesterol, leading to a decrease in LDL cholesterol levels."
2. Nuts
Packed with heart-healthy fats, fiber, and antioxidants, nuts have been consistently linked to a reduced risk of heart disease. The monounsaturated and polyunsaturated fats found in nuts aid in lowering LDL cholesterol levels and promote overall cardiovascular health. Additionally, the fiber content in nuts supports digestive health by supporting proper digestion and preventing constipation.
"Nuts are a great source of both insoluble fiber and healthy fats," Jesse Feder, RDN, CPT, shares. The beneficial fats and fiber content in nuts are effective for lowering harmful cholesterol levels while boosting the beneficial ones, thereby mitigating the risk of artery blockages and enhancing cardiovascular well-being. Nonetheless, Feder cautions individuals mindful of their weight: "It is important to only have one or two handfuls of nuts due to them being very calorically dense."
3. Quinoa
Quinoa is a great option for grain bowls and salads. You may not think of this healthy whole grain as a protein, but as it turns out, it's rich in the macronutrient, along with fiber and antioxidants. It's great for regulating blood sugar and cholesterol levels and, in turn, boosting heart health. "Quinoa is beneficial to the health of the heart by improving blood sugar levels and cholesterol levels, which results in clean arteries," Monelle Burrus, FNP from Verve Health, says. Its versatility makes it easy to incorporate into various dishes.
4. Chickpeas
Another nutrient-rich superfood that can help keep your heart as healthy as possible is the delicious, satiating chickpea. These legumes are loaded with protein, fiber, and folate—plus, they're low-sodium, which Burgess points out is great for your heart and for weight management.
"Eating legumes four times or more per week has been associated with a 22% lower risk of developing coronary heart disease compared to eating them less than once a week," Mackenzie Burgess, RDN, tells us. She also cites one study that found a diet high in legumes may lower cholesterol levels.
There are so many ways to enjoy chickpeas; Burgess recommends air frying them for a crunchy snack or even whipping up some homemade hummus. Yum!
