The Simple Food Swap Cardiologists Are Begging You To Make ASAP

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The Simple Food Swap Cardiologists Are Begging You To Make ASAP originally appeared on Parade.
Thanks to TikTok and social media, the high-proteindiet is making a major comeback.There are a lot of benefits to eating protein: It helps build and preserve muscle; it makes us feel fuller for longer, which can aid in weight loss efforts; and it's crucial for healthy skin, hair and nails. Protein can also help keep your hormones in check and aid in digestion. It may also be a key to good bone health, promote wound healing, help your brain function, may prevent gum disease and, in some, can improve blood sugar levels and metabolism. What's more, most of us need more protein as we age, and most older adults aren't eating enough of it.Phew! So a high-protein diet is all good, right? While protein is important, cardiologists are sounding the alarm on high-protein diets because many of them lack a key nutrient that your heart—and the rest of your body—relies on to stay healthy. Find out what it is and the easy swaps you can make to ensure you're getting enough of it (while also getting adequate protein too).🩺SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week💊
If your main protein sources for your high-protein diet come in the form of red meat, your heart health may be in trouble. Before we continue, it's important to understand what actually constitutes red meat: "Red meat" refers not to the actual color of the meat, but to the levels of the protein myoglobin within it. As such, red meat isn't just beef, but also pork, lamb, goat, veal and venison.With that out of the way, here's why cardiologists aren't the biggest fans of red meat as a primary source of protein.Related:
"Red meat in general is high in saturated fat, which has been associated with higher rates of heart disease," Dr. Yu-Ming Ni, MD, board-certified cardiologist and lipidologist at MemorialCare Heart and Vascular Institute at Orange Coast Medical Center in Fountain Valley, California, tells Parade. "There is also a high amount of cholesterol in red meat. Interestingly, there is debate as to whether higher levels of dietary cholesterol are associated with higher rates of heart disease, even though there is a strong relationship between blood levels of cholesterol and heart disease."
OK, so how much red meat is actually safe for heart health?"The American Heart Association recommends no more than 6 ounces of red meat per day," Dr. Ni tells us. "This comes out to less than half a pound. It is preferable to choose plant-based protein sources, or to consume chicken, poultry, fish or seafood. If you do choose to consume red meat, it is preferable to go with pasture-raised cattle over corn fed cattle, as the ratio of omega-6 fats to omega-3 fats is more favorable. These fats help to contribute to the antioxidant and plaque health of the body."Related:
Swapping out red meat for plant-based protein sources, as well as foods high in fiber, is a great way to protect your heart health, cardiologists say. This is largely thanks to red meat's impact on cholesterol levels: It can raise them dangerously, while high fiber foods and plant-based proteins have been shown to help lower your LDL ("bad") cholesterol, says , cardiologist at Saddleback Medical Center in Laguna Hills, California."Consuming meaningful amounts of whole food fiber, omega-3 fatty acids, plant sterols and antioxidants (nutrients primarily found in a whole food, plant-based diet) can markedly lower LDL," explains , board-certified preventive cardiologist and founder of Step One Foods.Related:
Which foods are good sources of each?
Dr. Chen loves blueberries for cholesterol control, and there are a ton of vegetables and fruits that are good sources of protein and fiber, including avocado, broccoli, potatoes, legumes (like peas, lentils and edamame), chia seeds and nuts.
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The Simple Food Swap Cardiologists Are Begging You To Make ASAP first appeared on Parade on Jun 26, 2025
This story was originally reported by Parade on Jun 26, 2025, where it first appeared.