These Are The Best Protein Sources For Heart Health, Study Suggests

"We need to rediscover culinary traditions such as the Mediterranean diet which has delicious recipes using beans, whole grains, nuts, fruits and vegetables," says study author Gabriele Riccardi, M.D.

The researchers' findings suggest that decreasing salt and animal product consumption, and supplementing with more plant foods (specifically, as much as 400 grams of veggies per day), resulted in a lower risk of atherosclerosis, a type of vascular disease.

Beyond the world of red meat, there is somewhat of a hierarchy of ideal protein sources for supporting heart health.

According to the research, legumes are the recommended red meat substitute in a heart-health-focused diet—up to four servings per week of 180 grams, specifically. In case you're not sure, legumes include beans, lentils, chickpeas, peanuts, soybeans, and peas. While peanuts may technically be a legume, they're better categorized with the other nuts—this research recommends around a handful (30 grams) a day but not as a primary protein source.

Recent evidence also supports fish as a substitute, though in more moderate amounts: two to four servings of 150 grams per week. The researchers do point out that there may be sustainability concerns with making fish a primary source of protein, but there are some more sustainable fish options that could be a great fit.

There's one food group we haven't touched on yet: dairy. According to Riccardi, some types of dairy might not have the same potential negative impact as other animal-based products when it comes to heart health—thanks to a familiar gut health supporter.

"Small quantities of cheese (three servings of 50 grams per week) and regular yogurt consumption (200 grams per day) are even linked with a protective effect," he explains, "due to the fact that they are fermented."

So what does it all mean? Basically, that much of what we assume about heart-healthy diets is true: Lots of veggies, strategic proteins (vegan options, especially), and whole grains are the best—but there's room for animal products, too.