Protein

Protein is essential for keeping your body healthy, but the type of protein you choose can make a big difference to your heart health and cholesterol levels.

Here’s how to make heart-smart protein choices

1. Prioritise plant proteins

You don’t need to avoid meat completely, but eating more plant proteins is one of the easiest ways to lower your cholesterol and improve your heart health. And the options are endless!

Why choose plant proteins? Plant protein foods:

are naturally low in saturated fat, with some providing heart-healthy unsaturated fat.
when eaten as part of a varied diet there’s no need to worry about missing out on essential amino acids.
are generally lower in calories than meat.
are rich in fibres, which can help lower blood cholesterol.
are a source of natural plant compounds such as phytosterols and isoflavones which are linked to better heart health.

What counts as plant protein?

There's plenty to choose from...

Beans and pulses: Any beans or lentils including chickpeas, borlotti, cannellini and kidney black-eyed, and even the UK favourite, baked beans. They all count. Choose tinned, fresh, dried or frozen – they’re versatile and affordable.

Soya: a bean that comes in many forms. Try edamame (young soya beans), tofu (firm, silken or marinated), tempeh, roasted soya beans (soya nuts) or soya mince
Mycoprotein (Quorn™): Focus on plain mince, pieces or fillets.
Nuts and seeds: Sprinkle over salads, stir fries, stews and breakfast cereals.
Quinoa: A protein-packed wholegrain.
Plant-based meat alternatives*: Burgers, sausages, bacon, chicken or ready meals are often based on heart healthy pea protein, beans, tofu, Quorn^TM or soya, however, always check the label. Added ingredients can make these products high in salt and saturated fat, which aren’t great for blood cholesterol or heart health.

*Check the label for:

- Front of pack traffic light labelling: Choose products low (green) in saturated fat and salt.

- Ingredients list: Avoid items with coconut or palm oil. These plant oils are exceptionally high in

saturated fat and will raise blood cholesterol.

2. Choose fish twice a week

Fish is an excellent protein source, with oily fish providing heart-healthy omega-3 fats.

Aim for two servings a week, one being oily fish like salmon, sardines, pilchards or trout.

Top tips for fish:

White fish: a lean protein source. Choose baked, poached or grilled. Avoid deep-fried or creamy sauces. A serving is one fillet or around 140g.

All white fish count including hake, plaice, haddock and cod.

Oily fish: fresh, frozen or tinned (in brine, oil or tomato sauce). A serving is around 140g or 90g for canned fish.

All oily fish count including kippers, trout, salmon, sardines and pilchards.

Support sustainable fishing.

Overfishing and poor fishing practices have harmed fish populations and marine ecosystems. By supporting sustainable fishing, we can help protect our oceans, ensuring fish remain available for future generations.

Find out more

3. Limit red and processed meat

Red and processed meat are major sources of saturated fat, which raises blood cholesterol. Additionally, eating too much meat is not great for the environment.

Red meat

Red meat includes beef, lamb, goat and pork.

Red meat can be included as part of a heart healthy diet, we just have to moderate how much we eat and how often.
Keep portions small – roughly the size of your palm, or 100g raw or 75g cooked.
Limit to three servings a week.
Choose lean cuts and remove all visible fat.

Processed meat

Processed meats include sausages, bacon, ham, tinned meat, pies, sausage rolls and fast food burgers.

Avoid processed meats wherever possible.
In addition to being exceptionally high in saturated fat, processed meats often contain added ingredients that can increase their fat and salt content.
Many also include preservatives (nitrites or nitrates), which, when consumed in excess, have been linked to an increased cancer risk.
If you eat a lot of processed meat, try gradually reducing your intake. Aim to cut back a little more every three to four weeks.

4. Keep poultry lean

Poultry can be a better choice than red meat, but it will depend on how it’s prepared and cooked:

Remove skin and cook using methods that do not require the addition of a lot of fat. For example grilling, steaming, baking.
Use vegetable oil instead of butter.
Avoid creamy, buttery or cheese sauces or gravies made with meat fat.

Remember, poultry doesn’t have the fibre or plant compounds that support heart health that plant proteins do, so keep portions balanced and focus more on plant proteins.

5. Enjoy eggs in moderation

Eggs are a nutritious source of protein. While the yolk contains cholesterol, which can slightly raise blood cholesterol in some people, the bigger impact on blood cholesterol comes from reducing saturated fat and replacing it with unsaturated fats.

For those with Familial Hypercholesterolaemia (FH), high blood cholesterol, or cardiovascular disease, it’s best to limit egg intake to three to four per week.

Find out more about eggs

Get inspired: simple hacks for delicious, heart-healthy proteins

Replace some or all meat in dishes with beans, lentils, nuts or plant-based meat alternatives.
Embrace one meat-free day a week! Enjoy delicious, satisfying meals with our tempting vegetarian recipes!
Add nuts and seeds to salads, stir-fries or cereals.
Use plant-based meat replacements in curries, Bolognese, shepherd’s pie or chilli.
Add lentils or beans to soups, casseroles or stews.
Experiment with plant-based burgers, tacos, or bakes (check the label).

Try out our two super tasty, quick plant-based recipes that are full of flavour and perfect for busy days.

Versatile quick bean dip

Transform a 400g tin of your favourite beans into a creamy, flavour-packed dip. Simply mix the drained beans of your choice with a spoonful of tahini or peanut butter, a crushed garlic clove, the juice of one lemon, 4 tablespoons of olive oil, and a small handful of fresh herbs (whatever you might have in your fridge). Blend with a handheld blender or food processor until smooth but still slightly textured for a bit of bite. Chill in an airtight container and enjoy with crunchy veggie sticks, oatcakes or wholemeal pitta strips.

Protein-packed heart-healthy snack

Pre-heat your oven to 200°C / 180°C Fan / Gas 6 and line a baking tray with parchment paper. Drain and rinse a 400g tin of your favourite beans – such as cannellini, fava, chickpeas or borlotti – and pat them dry with paper towel. Spread the beans on the lined tray, drizzle with a tablespoon of olive oil, and season with freshly ground black pepper and a pinch of your favourite spice or herb, like chilli powder, ground cumin or coriander. Toss to coat evenly, then bake for around 30 minutes, stirring halfway through. Cool and enjoy as a crunchy, satisfying snack!