proteins to eat for good heart health

Image by Thomas H. from Pixabay

If we are people used to taking milk or yogurt after a workout, we must be very careful. A new study has suggested that for optimal health it is not only necessary to vary the consumption of fruits and vegetables, but protein consumption should also be changed. Peas, hemp, and other plant proteins are popular for quenching cravings and accelerating the effects of workouts.

Nevertheless the greater the variety of proteins, the better our health will be complete. In the latest protein eating habits study, scientists at Southern Medical University in China asked 12,200 adults about their diets, specifically their intake of protein foods.

Protein, taking different varieties can reduce the risk of hypertension

Participants received a “protein variety score“Regularly updated based on the number of different sources consumed and one point was awarded for each type of protein consumed regularly, with a maximum score of 8 per variety. During the investigation 35% of respondentswho was about 40 years old at the time of the study, developed high blood pressure for the first time. Thus, the results suggest that those who ate more varieties of protein had a lower risk of high hypertension, by around 66%.

Obviously it is not the quality of the proteins sampled that makes the difference, but it is above all the range. The message for good heart health is that we consume A balanced diet with multiple protein sources, rather than focusing on just one, can reduce the risk of high blood pressure. In the case of blood pressure, a good mix of different protein foods means you’re adding beneficial nutrients that might otherwise be lacking in your diet. Components such as plant fiber from whole grains and legumes that provide protein and omega-3 fatty fish and eggs are also associated with lower blood pressure. So the more different types of protein foods you eat, the greater the combined beneficial effect.

Countless benefits for our body

Doing this not only improves blood pressure; proteins are important for other reasons. It is essential for body tissues, to regulate moodnecessary for the growth and maintenance of muscles and the absorption of minerals that prevent the weakening of bones. They are also known to have a satiating effect and quench cravings. There are over 140 natural amino acids, and 20 of these amino acids are needed by human cells to make biological proteins, while nine are considered essential in the diet because the body cannot make them.

Guidelines suggest we need around 0.8g of protein per kilogram of body weight per day, or about 45g per day for an adult woman and 55.5g for a man, to maintain good overall health. Our need for protein increases as we age as our body becomes less efficient at using it and muscle mass begins to decline, but we also need more if we are doing endurance or strength training at any age as we we need to recover what our muscles have used. Milk, yogurt, eggs, fish, meat and whey provide all nine essential amino acids which our body needs to function and this alone has led to the reputation of being superior sources to vegetable protein.

Although most plant foods are not “complete sources” of essential amino acids, there are there are a few exceptions, including quinoa, hemp, and soy. But making sure we get as many different sources of plant protein will meet our needs, and incomplete plant protein, nuts, seeds, legumes, legumes, grains, and many vegetables play an important role in the mix. .

Image by Thomas H. from Pixabay

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