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

By Candace Zafirellis
Published 3/3/2025
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 ways to help keep your heart healthy, eating protein-rich foods is essential. That’s why Health eCooks is sharing 5 easy ways to eat more protein for a heart healthy diet.

Eating the right protein sources can help you build muscle, maintain energy, and even support weight loss. Plus, a high protein diet can help keep you feeling full longer and manage blood sugar levels, which is key to heart health.

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

By balancing protein intake with fiber-rich vegetables and whole grains, you can support a strong heart while keeping your meals satisfying and nutritious.

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 grains or veggies.

  • 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, providing 16 grams of protein per serving. It's an excellent choice for a heart-healthy snack because it’s packed with essential nutrients and no added sugars.

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    • Fresh Figs with Yogurt

      Heart Healthy Fresh Figs with Yogurt
      10 mins

      Make this delightful combination of creamy low-fat yogurt topped with fresh figs, a drizzle of honey, cinnamon, and crunchy pistachios. With 12 grams of protein per serving, this snack provides a sweet treat that's low in fat and perfect for 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, offering 16 grams of protein per serving. They're a great high-protein snack option that aligns well with heart-healthy dietary goals.

      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 hearty vegetables. This comforting meal has 31 grams of protein and offers a powerful protein boost while keeping saturated fats low.

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    • Sesame Tuna Steak Over Greens

      Heart Healthy Sesame Tuna Steak Over Greens
      30 mins

      Seared sesame-crusted tuna steaks are served over a bed of fresh arugula and spinach in this dish that has 36 grams of protein per serving. Tuna is rich in omega-3 fatty acids and high-quality protein, making this meal both heart-friendly and satisfying.

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    • Sheet Pan Asian Chicken

      Heart Healthy Sheet Pan Asian Chicken
      60 mins

      Enjoy a flavorful mix of lean chicken breasts and colorful vegetables, all roasted together with a savory low-sodium Asian-inspired marinade. With 30 grams of protein per serving, this easy-to-prepare meal delivers ample protein and nutrients to promote heart healthy eating habits. Here are 30 more high protein chicken meals to make.

      View Recipe

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. Try these easy tips and enjoy 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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