Protein has become a modern obsession, splashed across social media feeds and gym conversations as the shortcut to building muscle or losing weight. But cardiologists say its value goes well beyond aesthetics, especially when it comes to everyday heart support. Dr Patrick Kee noted in Parade that what we put on our plates matters when the goal is a stronger cardiovascular system. The catch is that not all high protein snacks are created equal.
Walk down any supermarket aisle and you will see the usual suspects, from bars and shakes to tubs of cottage cheese. They can be convenient, but convenience does not automatically equal a smart choice. Dr Kee has pointed out that protein snacks are everywhere, yet the options vary widely in how they affect overall health. That is why doctors often steer the conversation away from hype and back to the quality of the food itself.
When it comes to a high protein snack that fits a heart focused approach, several cardiologists land on the same answer, nuts. Dr Mohanakrishnan Sathyamoorthy highlights that nuts such as almonds and walnuts bring more than protein to the table. They also contain omega 3 fatty acids and antioxidants, which is part of why they are frequently praised in heart minded eating patterns. Dr Cheng Han Chen adds that almonds, walnuts, and even peanuts offer plant based protein alongside monounsaturated fats, fiber, and plant sterols that can help with weight management and cholesterol control.
Doctors also stress that the source of your protein matters just as much as the amount. Dr Renato Apolito emphasizes that high quality protein supports a healthy body weight and provides building blocks for muscle. Dr Kee argues that nutrition science is moving away from obsessing over single nutrients and toward looking at overall dietary patterns. Dr Chen warns that if a large share of protein comes from red or processed meat, it can raise blood pressure and cholesterol, which can increase heart disease risk.
For anyone trying to make snack time work harder for them, nuts are an easy place to start. A small handful can be satisfying, and choosing unsalted varieties helps avoid unnecessary sodium. Cardiologists also urge caution with many trendy protein bars, since they are often highly processed and can contain ingredients that do not support heart goals. Dr Kee notes that high sodium intake is a major risk factor for high blood pressure, which is tied to heart and stroke risk.
Do you reach for nuts as a go to snack, or do you have another heart friendly favorite you swear by? Share your thoughts in the comments.
