Protein gets plenty of attention, especially when the goal is to lose weight, build strength or stay active. Before you reach for another shake or extra serving, how can you make each protein choice work for your heart, too?

Protein and Everyday Health

Protein is often in the spotlight, and for good reason. It helps your body build and repair muscle and bone, provides energy and supports many everyday functions, including your heart. But all that emphasis on protein can also make protein targets feel like another number to chase.

For most healthy adults, the recommended dietary allowance is 0.36 grams of protein for every pound of body weight each day. For a general starting point, that works out to about:

• 100 pounds: 36 grams of protein a day
• 125 pounds: 45 grams a day
• 150 pounds: 54 grams a day
• 175 pounds: 63 grams a day
• 200 pounds: 72 grams a day

Protein needs may be higher during growth, pregnancy or breastfeeding, regular exercise and older age. A variety of protein foods can help meet daily needs. The source of your protein also shapes what else comes with each bite, including saturated fat, fiber and other nutrients.

How Much Protein Is Best for Your Heart?

People often aim for more protein to support weight loss, build muscle or get stronger. It can be tempting to focus on the highest number in a food tracker, especially when high-protein diets are everywhere. But there is no single high-protein target that is best for every heart.

Studies define a “high-protein diet” differently, and research on major cardiovascular outcomes, such as heart attack, stroke and death related to heart disease, has not shown a clear benefit from simply eating more protein.

Your protein needs may change with age, activity level and life stage. The number of grams tells you how much protein you eat, though it does not show what comes with it. A high-protein day built around red and processed meats may also be higher in saturated fat and lower in fiber. Saturated fat can raise LDL, often called “bad” cholesterol. Protein grams alone cannot show whether a meal supports heart health.

Choose Natural Protein Sources

A heart-healthy approach to protein can include foods from both plant and animal sources. A fully plant-based diet is one option, though small swaps may also bring more variety to your plate. Plant foods provide protein along with fiber, healthy fats and other nutrients.

• Start with legumes. Beans, peas and lentils provide protein and fiber. Add them to soups, salads, tacos or pasta dishes.
• Include nuts, seeds, tofu and other soy foods. These choices can add protein to meals and snacks without relying on meat.
• Make room for fish and seafood. Fish and seafood are protein sources that can fit into a heart-healthy eating pattern. Baked, broiled, grilled or steamed options help limit added fat.
• Choose low-fat dairy when it works for you. Low-fat or fat-free milk, yogurt and cheese provide protein while keeping saturated fat lower than full-fat choices.
• Choose lean, unprocessed meat and skinless poultry. These foods can be part of a varied eating pattern, especially when paired with vegetables, whole grains or legumes.

What About Protein Powders and Supplements?

Protein powders can add protein, though they are only one part of an overall eating pattern. In a small study of young adult men, people using protein supplements showed no significant positive effect on measures of heart and blood vessel function or on exercise performance. More research is needed to understand their long-term effects.

Food-based protein sources should remain the focus because the source and overall eating pattern matter for heart health. If you use a powder or supplement, check the Nutrition Facts label for:

• Protein per serving: Compare the number of grams with the serving size you plan to use.
• Saturated fat: Choose options lower in saturated fat when comparing products.

Your Nutrition Needs Are Personal

Protein needs are personal. Your health history and activity level can shape the amount and sources that fit your eating pattern. Look beyond protein grams to the full nutrition of each choice.

Talk with your healthcare provider about a nutrition plan that supports your heart and overall health. They can help you understand what fits your individual nutrient needs, including any questions you may have about protein foods or supplements.