It turns out the best proteins for your heart are all plant based. That’s because plant based protein sources contain no cholesterol and are full of heart healthy fibre. Here are the top 5 and how to use them everyday…

OATS

Why: Along with plant based protein, oats contain large amounts of beta-glucan, a type of powerful soluble fiber that helps reduce cholesterol and blood sugar levels. *Tip – choose steel cut or rolled oats for the most nutrition.

How to use them:

• make oatmeal or overnight oats for breakfast
• add a couple tablespoons in your smoothie instead of protein powder
• make these Zucchini Oatmeal Chocolate Chip Muffins

LENTILS

Why: Aside from being high in plant based iron, lentils are rich in fibre, folate and potassium making them a great choice for your heart and for managing blood pressure and cholesterol. *Tip – red lentils cook the quickest.

How to use them:

• add them to your soup, try this Healing Lentil Soup
• swap your regular pasta for lentil pasta (pasta made from lentils)
• enjoy them in a power bowl

NUTS

Why: Nuts are high in plant based protein plus heart healthy fats. Several of the largest cohort studies have shown a consistent 30% to 50% lower risk of myocardial infarction, sudden cardiac death, or cardiovascular disease associated with eating nuts several times a week. *Tip – always choose raw nuts.

How to use them:

• have them as a snack
• add nut butter to your smoothie, oatmeal or toast
• sprinkle them on your salad
• make Cashew Sour Cream

BEANS

Why: Beans are high in protein, fibre and antioxidants and replacing animal protein with beans has been shown to support a healthy heart and lower cholesterol. *Tip – canned beans are ok, just rinse them well and choose BPA free cans.

How to use them:

• add them to your salad, power bowl or soup
• make bean burgers
• make Crunchy Roasted Chickpeas as a snack

SEEDS

Why: Along with protein, fibre and minerals, seeds have healthy fats like omega-3s which can help lower blood pressure and cholesterol. *Tip – store ground flax seeds in the fridge

How to use them:

• sprinkle them on your oatmeal, salad, or in your smoothie
• make these delicious Seed & Nut Super Squares
• add them to your hummus or yogurt for a higher protein snack

Are you interested in going plant based but don’t know where to start or how to make it work in your everyday life? I can help. My personal plant based nutrition coaching program will get you confidently eating and loving living plant based and feeling your best. Learn more here.