Love is more than a feeling; it’s an action. This month of heart health awareness and Valentine’s Day why not express love for your heart by embracing the benefits of a plant-based diet? Packed with essential nutrients and brimming with heart-healthy benefits, plant-based protein sources are gaining popularity for good reason. From pea protein to chia seeds, these protein-packed plant foods provide so much of what your heart needs to thrive.
Plant-based diets are more than a trend—they’re a lifestyle that supports cardiovascular health while being kind to the planet. By focusing on plant-based protein sources and other heart-healthy meals, you can celebrate love while nourishing your body.
Why Plant-Based Proteins Are Good for Your Heart
Plant-based protein offers a myriad of benefits, particularly for heart health. Unlike animal protein, which can be high in saturated fats, plant-based protein sources are always cholesterol-free, rich in dietary fiber, packed with vitamins and minerals and other nutrients. They also contain essential amino acids which must be consumed through food to provide the building blocks of all proteins. Protein is vital for repairing tissues, making hormones, and supporting various bodily functions for overall health and wellbeing.
Research consistently links plant-based diets to a reduced risk of heart disease. By prioritizing vegan protein foods, you can lower your cholesterol levels, regulate blood pressure, and maintain a healthy weight. These cardiovascular-friendly foods, such as beans and hemp seeds, make it easier to meet your daily protein needs without always relying on animal products.
What’s a Complete Protein?
We often hear the term “complete protein” when referring to the quality of a protein source. A complete protein refers to foods that contain all nine of the essential amino acids that your body can't produce on its own. To be clear, other “incomplete” protein sources that may only contain some of the nine amino acids are still important and contribute to your daily protein intake. Here’s a list of the plant based complete proteins:
Hemp seeds (or hulled hemp hearts)
Hemp seeds contain a whopping 10 grams of protein for every 2-tablespoon serving. To boost your protein intake of any snack or meal, add hemp seeds to a salad, sprinkle over cooked veggies, or blend into a smoothie.
Pumpkin seeds (or pepitas)
Pumpkin seeds have 10 grams of protein per quarter-cup serving, in addition to calming magnesium and immune-boosting zinc. Choose the raw, shelled variety, and add them to your salad, a homemade trail mix, or blend into a smoothie. For a richer flavor, lightly toast them. For another twist, blend the seeds into a butter and spread on an apple or celery.
Amaranth
Amaranth, an ancient grain (meaning it’s been largely unchanged over hundreds of years) has 9 grams of protein per one-cup serving. Naturally gluten-free, amaranth is gentle on the digestive system and high in bone-building vitamins. With a nutty, toasted flavor amaranth is a natural option for grain bowls or a hot breakfast porridge.
Quinoa
Nutritionally, quinoa contains 8 grams of complete protein per one-cup serving. It’s a great addition to soups, breakfast porridge or a replacement for rice. As a meal, add chopped veggies, crumbled nuts, herbs and organic tofu.
Buckwheat
Buckwheat sounds like it must be wheat, but it’s actually a gluten-free seed with 6 grams of protein per one-cup serving. Buckwheat flour makes a delicious nutty-flavored pancake. In place of oats, soak buckwheat groats and add fruit, cinnamon, and chopped nuts.
Soybeans
Soybeans come in a variety of forms from edamame to tofu to protein powders. A ½ cup of tofu has 10 grams of protein while 1 cup of soybeans provides 17g protein. Whether soy is good for you evaluate is based on your specific health issues. The best way to consume soybeans is to eat either the whole beans or fermented as tofu or tempeh which reduces the processing and maintains the nutrients. Of course, because conventional soybeans are genetically modified and heavily sprayed, organic is the ideal option. Increasing dietary whole soy protein (avoid soy protein isolates) is believed to lower levels of total cholesterol, low-density lipoproteins (LDL), and triglycerides.
Spirulina
Spirulina is a complete protein derived from algae offering a nutritional profile that includes vitamins, minerals, and phytonutrients and protein. One tablespoon of spirulina contains 4 grams of complete protein. Research has found that the protein in spirulina may reduce your body’s absorption of cholesterol thereby lowering cholesterol levels.
Whether you follow a vegan diet or simply want to include more plant-based food in your meals, there’s no shortage of good sources of dietary protein. Here are some additional vegan protein sources to promote your intake of plants:
Legumes
Although legumes are low in methionine, an essential amino acid, they provide many of the other essential amino acids as well as fiber which supports both heart and gut health.
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Chickpeas and Black Beans: Excellent plant-based protein sources, these legumes are perfect in soups, salads, or hummus.
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Lentils: With high protein content and plenty of dietary fiber, cooked lentils are a versatile staple.
Whole Grains
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Millet, Teff and Sorghum: Besides a high protein and fiber content, these whole grains supply a good dose of anti-oxidants and slow the absorption of sugar into the blood stream.
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Farro and Bulgur Wheat: High in protein content and fiber, these grains complement any dish. Obviously, for those who are gluten sensitive or celiac, these grains should be avoided.
Nuts and Seeds
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Chia Seeds: Rich in omega-3 fatty acids and a good source of vegan protein and fiber.
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Brazil Nuts: Good source of plant-based methionine as well as selenium which is vital for both your detox system and thyroid metabolism.
Other Superfoods
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Nutritional Yeast: Provides B vitamins and a cheesy flavor to dishes.
Benefits of a Plant-Based Menu
Choosing plant-based meals can support heart health by incorporating protein-packed plant foods that are also fiber and nutrient rich.
A plant-based romantic dinner featuring cooked lentils, quinoa, and sesame seeds combined with a rainbow of other vegetables is not only delicious but also thoughtful and nutrient dense. End your meal with a nutritious and delicious Mint Chocolate Chip Scott’s Protein Ball.
Tips for Incorporating More Plant-Based Proteins
A 100% plant-based diet is not for everyone. However, a diet that includes an emphasis on plants does support overall health. Here are some tips on how to include more plant-based proteins in your meals:
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Mix and Match Proteins: Combine incomplete proteins like rice and beans to ensure you get all essential amino acids.
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Substitute Animal Proteins: Use organic tofu or legumes in traditional recipes.
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Stock Your Pantry: Keep staples like lentils, quinoa, and hemp seeds on hand for quick and easy meals.
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Experiment with Recipes: Try new dishes featuring vegetarian protein options like tofu, black beans, and nutritional yeast.
This month, celebrate love by embracing plant-based protein sources that nourish your heart and body. From chia seeds to beans, these wholesome, protein-packed foods offer endless opportunities to create delicious and meaningful meals.
By trying new recipes and focusing on minimally processed vegan protein options, you can fuel your heart and inspire those around you. Share the joy of heart-healthy eating with friends, family, and loved ones, making this season of love as nourishing as it is memorable.
