5 Easy Ways to Eat More Protein for a Heart Healthy Diet

By Candace Braun Zafirellis
Updated 3/27/2025
Dietitian Reviewed: Jane Schwartz, RDN, CLT
5 Easy Ways to Eat More Protein for a Heart Healthy Diet

Protein is an important part of any diet, but if you’re looking for tips on how to eat healthier for your heart, adding more protein-rich foods to your meals is a good place to start. That’s why Health eCooks is sharing 5 easy ways to eat more protein for a heart healthy diet.

Foods high in protein can help you build muscle, maintain energy levels, and even support weight loss. Not only that, a high protein diet can help keep you feeling full between meals and keep blood sugar levels steady.

Lean proteins like fish, skinless poultry, beans and tofu can help lower your risk of heart disease by providing essential nutrients without excess saturated fat. Some high-protein foods like salmon and walnuts even contain omega-3 fatty acids that help reduce inflammation and improve cholesterol levels. 

Support a strong heart while enjoying satisfying and nutritious meals with these tips for adding more protein to your diet.

Tips for Increasing Your Daily Protein Intake

Here are five easy ways to increase protein in your daily meals:

  • Tip 1: Eat Protein at Every Meal

    Getting enough protein at breakfast, lunch, and dinner helps keep your energy levels steady, prevents hunger crashes, and helps you meet your daily nutrient needs. Wondering how many grams of protein daily you need? Most adults should aim for 50–75 grams, depending on their daily calories and activity level. Heart healthy options include eggs, Greek yogurt, tofu, and lean chicken or fish. If you prefer plant-based meals, beans, lentils, and edamame are great choices.

    Here’s are some high protein meal ideas that are full of protein and other nutritious ingredients:

  • Tip 2: Eat Protein First

    Before you dive into side dishes at meal time, eat your protein first. This helps you feel full faster, which can prevent overeating. It’s especially helpful if you’re trying to lose weight or manage blood sugar levels. Start your meal with high protein chicken, lean ground beef, or an iron-rich spinach salad before moving on to whole grain or vegetable side dishes.

  • Tip 3: Add Protein to Snacks

    Protein isn’t just for meals—it’s great for snacks, too! Choosing protein sources like nuts, hummus, hard-boiled eggs, or Greek yogurt can help keep your energy levels up between meals.

    Here are some easy high protein snacks to try:

    • Peanut Butter Banana Smoothie

      Heart Healthy Peanut Butter Banana Smoothie
      5 mins

      This creamy smoothie recipe is made with peanut butter, Greek yogurt and bananas to provide you with 16 grams of protein. This heart healthy snack is packed with essential nutrients and no added sugars.

      View Recipe

    • Fresh Figs with Yogurt

      Heart Healthy Fresh Figs with Yogurt
      10 mins

      This delightful combination of creamy low-fat yogurt topped with fresh figs, honey, cinnamon and crunchy pistachios fills you up with 12 grams of protein. This sweet treat is low in fat and perfect to enjoy on a heart healthy diet.

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    • Asparagus and Sausage Egg Cups

      Heart Healthy Asparagus and Sausage Egg Cups
      30 mins

      These portable egg cups combine lean turkey sausage with fresh asparagus and parmesan cheese for a smart snack with 16 grams of protein.

      View Recipe

  • Tip 4: Include More High-Protein Foods

    While meat and poultry are obvious choices for protein, don’t forget about other foods to increase protein in your diet. Greek yogurt has more protein than regular yogurt, and plant-based foods like tofu, beans, and lentils are packed with heart healthy protein. Including high protein bean salads in your weekly meal plan is a great option.

    If you enjoy cheese or nut butters, stick to small portions since they’re not only high in protein but also fats.

  • Tip 5: Choose Lean Cuts of Meat

    If you eat meat, pick leaner cuts to keep your meals heart healthy. Swap out fatty steaks for sirloin or opt for skinless chicken breast instead of thighs. Fish like salmon and tuna are also great choices since they provide heart friendly omega-3s along with protein.

    Here are some great options when you’re craving a meal with meat or seafood:

    • Pot Roast

      Heart Healthy Pot Roast
      275 mins

      Savor a classic pot roast in this heart healthy recipe made with lean beef, slow-cooked alongside savory vegetables. This comforting meal has 31 grams of protein for a powerful protein boost that keeps saturated fats low.

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    • Sesame Tuna Steak Over Greens

      Heart Healthy Sesame Tuna Steak
      30 mins

      Seared sesame-crusted tuna steaks are served over a bed of fresh arugula and spinach in this high protein dish with 36 grams of protein. Tuna is not only full of high quality protein but also rich in omega-3 fatty acids, making this meal full of quality ingredients and bountiful flavors.

      View Recipe

    • Sheet Pan Asian Chicken

      Heart Healthy Sheet Pan Asian Chicken
      60 mins

      In this easy-to-prepare Asian dish, lean chicken breasts and colorful vegetables are roasted in a savory low-sodium marinade. With 30 grams of protein per serving, it's a great meal to enjoy that keeps your heart healthy and your appetite satisfied. Here are 30 more high protein chicken meals to try.

      View Recipe

Following a high protein diet doesn’t have to be complicated. By adding protein to every meal, choosing smart snacks, and picking the right protein sources, you can boost your protein intake while keeping your heart healthy and your tastebuds happy.

Try these easy tips to start enjoying the benefits of a stronger, healthier body!

Start your day with a healthy boost of protein with these 10 quick high protein breakfast ideas.

Like to plan ahead? Here are some high protein meal prep ideas to get you started.

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