How much protein should I eat per day on a heart-healthy diet?

You should eat two to three servings (about 4 to 6 ounces total) of protein daily. Get your protein from a variety of sources.

Sample servings (portions):
  • 3 ounces fish, white-meat poultry (skin removed) or extra-lean red meat
  • 2 tablespoons peanut butter, soy butter, almond butter, cashew butter or pistachio butter
  • 1/2 cup steamed soybeans (edamame) with pods removed
  • 1/2 cup tofu or tempeh
  • 1 egg or 2 egg whites
  • 1/2 cup cooked beans, peas or lentils
  • 1 ounce nuts or seeds
  • 1/2 cup low-fat cottage cheese
Here are some tips for a protein-rich, heart-healthy diet:
  • Avoid processed meats. Foods such as hot dogs, salami and other lunch meats are usually high in fat and sodium.
  • Watch your portion sizes. Stick to portions that are about the size of a deck of cards or the palm of your hand. If it's bigger than the palm of your hand, it's bigger than one portion.
  • Experiment with meatless recipes. Try substituting beans, low-fat cheese, or tofu in your favorite recipes.
  • Check out vegetarian cookbooks to get ideas for tasty, easy-to-prepare entrees.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.