February is Heart Month, a perfect time to prioritise your cardiovascular health and reflect on the habits that help maintain a healthy heart.
While many people rightly focus on reducing sugar, and saturated fats and increasing physical activity, they often overlook an ally in heart health which is dietary protein. However, it’s not about consuming more protein; it’s about prioritising quality protein sources while reducing high-sugar and high-fat foods and
drinks.
SuperNutrio milk is an excellent choice as it is low in fat, low in sugar, and high in protein.
Promoting Muscle Health for a Stronger Heart
Did you know that your heart is a muscle? Like any other muscle in your body, it benefits from proper nourishment and care. Protein is essential for maintaining and repairing muscle tissue, which is vital for overall physical strength and, in turn, heart health(1).
Amino acids, the building blocks of protein, play a crucial role in muscle repair and growth. Branched-chain amino acids (BCAAs), such as leucine, isoleucine, and valine, are particularly effective in stimulating muscle protein synthesis. This process is essential not only for skeletal muscles but also for cardiac muscle, ensuring the heart functions efficiently(2).
How Protein Supports Weight Management for Heart Health
Weight management and heart health go hand in hand. Excess body weight increases the risk of heart disease, as it often correlates with high blood pressure, elevated cholesterol levels, and diabetes(3). Fortunately, protein can be a powerful ally in achieving and maintaining a healthy weight.
Protein is highly satiating, meaning it helps you feel fuller for longer, as is fibre. This effect is linked to the release of satiety hormones which signal to the brain that the body is satisfied, reducing the likelihood of overeating or reaching for less nutritious, calorie-dense snacks(4).
Fibre’s Essential Role in Heart Health
While protein is vital for heart health, fibre also plays a crucial role. Fibre helps lower cholesterol levels by binding to cholesterol in the digestive system, preventing its absorption into the bloodstream(5). Soluble fibre, found in oats, beans, lentils, and certain fruits, has been particularly effective in reducing LDL cholesterol(6). Combining fibre-rich foods with high-protein options can enhance heart health benefits.
Starting your day with a high-protein and fibre-rich breakfast, like porridge made with SuperNutrio milk can set the tone for healthier choices throughout the day. Similarly, a mid-morning snack, such as a glass of SuperNutrio, can keep you feeling satisfied and help avoid the temptation of processed sugary snacks.
Protein’s Role in Managing Cholesterol Levels
Maintaining healthy cholesterol levels is one of the most critical factors in protecting your heart(7). High levels of LDL cholesterol (aka “bad” cholesterol) can lead to plaque buildup in the arteries, increasing the risk of heart disease(8). On the other hand, HDL cholesterol (aka “good” cholesterol) helps remove LDL from the bloodstream, promoting better cardiovascular health(9).
A diet containing quality protein can help maintain this balance as protein once broken down in the body plays a role in influencing lipid metabolism, which is the process by which fats and cholesterol are absorbed, transported, and utilised in the body(10). Research shows that proteins from sources such as whey and casein, found in SuperNutrio milk, can alter lipid profiles by reducing LDL cholesterol and increasing HDL levels11.
Increasing protein and fibre-rich foods, it also aids in replacing less heart-friendly foods. For instance, swapping sugary drinks or processed snacks for protein-rich options can curb cravings and promote fullness(12).
Try a smoothie made with SuperNutrio’s milk blended with oats, or a warm, low-sugar hot cocoa to enjoy a satisfying treat while supporting your heart health.
Making small dietary changes can lead to a significant improvement in overall health and lowering cholesterol levels over time.
How Protein Supports Weight Management for Heart Health
Weight management and heart health go hand in hand. Excess body weight increases the risk of heart disease, as it often correlates with high blood pressure, elevated cholesterol levels, and diabetes(13). Fortunately, protein can be a powerful ally in achieving and maintaining a healthy weight.
Protein is highly satiating, meaning it helps you feel fuller for longer, as is fibre. This effect is linked to the release of satiety hormones which signal to the brain that the body is satisfied, reducing the likelihood of overeating or reaching for less nutritious, calorie-dense snacks(14).
Best Sources of Protein for Heart Health
Not all proteins are created equal, especially when it comes to heart health. Opt for high-quality, minimally processed protein sources that are rich in nutrients and low in added sugars, unhealthy fats, and sodium. Here are some excellent choices:
● Oily Fish: Oily fish such as salmon, sardines or mackerel which are rich in protein and heart-healthy omega-3 fatty acids. Omega-3s have anti-inflammatory properties and help reduce LDL levels, which are another risk factor for heart disease.
● Eggs: A versatile and nutrient-dense protein source, eggs provide essential vitamins such as B12 and choline, which are important for heart function.
● Beans and Lentils: Packed with fibre and plant-based protein, they also help manage cholesterol levels by binding to cholesterol molecules in the digestive tract and preventing their absorption.
● Nuts and Seeds: Great for snacking, they provide healthy fats alongside protein. Walnuts, for example, are particularly high in alpha-linolenic acid (ALA), a type of omega-3 fatty acid that supports heart health.
● Dairy Products: High-protein milk, yoghurt, and cheese offer calcium and essential amino acids. Studies suggest that fermented dairy products like yoghurt may have additional heart-protective effects due to their probiotic content, just opt for lower fat.
Love Your Heart with Protein
This Heart Month, take a proactive approach to your cardiovascular health by embracing the power of protein. From managing cholesterol levels to supporting weight and muscle health, protein plays a vital role in keeping your heart in top condition.
With easy swaps and delicious options like SuperNutrio’s high-protein milk, it’s never been easier to prioritise your heart health through smart nutrition.
Reffrences:
1 The underappreciated role of muscle in health and disease – ScienceDirect
2 Role of Essential Amino Acids in Protein Synthesis and Muscle Growth
3 Obesity and Cardiovascular Disease: A Scientific Statement From the American Heart Association – PubMed 4 Revisiting the role of protein-induced satiation and satiety – ScienceDirect
5 Fibre – Nutrition Information – British Nutrition Foundation
6 Mechanisms underlying the cholesterol-lowering properties of soluble dietary fibre polysaccharides – PubMed 7 Understanding your cholesterol levels – BHF
8 LDL cholesterol and atherosclerosis: The evidence – PubMed9 Dyslipidemia – PubMed
10 Proteolytic Control of Lipid Metabolism – PubMed
11Impact of Whey Protein on Lipid Profiles: A Systematic Review and Meta-Analysis ” – ScienceDirect 12 Increased Dietary Protein as a Dietary Strategy to Prevent and/or Treat Obesity – PMC 13 Obesity and Cardiovascular Disease: A Scientific Statement From the American Heart Association – PubMed 14 Revisiting the role of protein-induced satiation and satiety – ScienceDirect