Fact: Protein Is Very, Very Good For Your Heart

Noshing on foods rich in amino acids could be as good for your heart as quitting smoking or getting more exercise, says a study.

We’ve heard it before — protein is the building blocks for muscle and weight loss. But what we haven’t heard until now is that protein could be doing our heart a world of good.

A new study published recently from the University of East Anglia (UEA) revealed that those who ate high levels of particular amino acids found in meat and plant-based proteins have lower blood pressure and arterial stiffness.

The research examined the effect of 7 amino acids on cardiovascular health in nearly 2,000 women with a healthy body mass index (BMI).

Their diet was studied closely and was compared to clinical measures of blood pressure and blood vessel thickness and stiffness.

Interestingly, there was a strong correlation between those who consumed the highest amounts of amino acids (protein) and lower blood pressure and arterial stiffness.

To break it down, the results indicated that those who ate plant-based proteins had lower blood pressure, whereas the participants that had a higher intake from animal sources were associated with lower levels of arterial stiffness.

"Increasing intake from protein-rich foods such as meat, fish, dairy produce, beans, lentils, broccoli and spinach could be an important and readily achievable way to reduce people's risk of cardiovascular disease," said lead researcher, Dr Amy Jennings.

"We studied seven amino acids — arginine, cysteine, glutamic acid, glycine, histidine, leucine, and tyrosine. Glutamic acid, leucine, and tyrosine are found in animal sources, and a higher intake was associated with lower levels of arterial stiffness. All seven amino acids, and particularly those from plant-based sources, were associated with lower blood pressure," said Amy.

"The really surprising thing that we found is that amino acid intake has as much of an effect on blood pressure as established lifestyle risk factors such as salt intake, physical activity and alcohol consumption. For arterial stiffness, the association was similar to the magnitude of change previously associated with not smoking."

With high blood pressure being one of the highest risk factors for developing cardiovascular disease, reducing your blood pressure can reduce the risk of stroke or coronary disease. Dr Amy Jennings recommends changing your diet to include more meat, fish, and dairy produce could help both prevent and treat the condition.

"Beneficial daily amounts equate to a 75g portion of steak, a 100g salmon fillet or a 500ml glass of skimmed milk," she said.