New research suggests that consuming too much protein could have serious implications for heart health. A study published in a leading medical journal has found that excessive protein intake may contribute to atherosclerosis, a condition that hardens arteries and increases the risk of heart attacks and strokes.
The Science Behind Protein and Heart Health
Scientists have discovered that high-protein diets trigger biological mechanisms that can damage blood vessels. When protein is broken down in the body, it produces certain byproducts that may accumulate in artery walls, potentially leading to plaque formation.
How Much Protein Is Too Much?
Nutrition experts recommend:
- 0.8 grams of protein per kilogram of body weight for most adults
- Higher amounts (1.2-1.6g/kg) for athletes or those recovering from illness
- Not exceeding 2g/kg without medical supervision
Balancing Your Diet for Optimal Health
While protein is essential for muscle growth and repair, researchers emphasize the importance of a balanced diet that includes:
- Plenty of fruits and vegetables
- Whole grains
- Healthy fats
- Moderate protein from diverse sources
The study's authors caution against extreme high-protein diets that have become popular in recent years, particularly those that eliminate other important food groups.
Expert Recommendations
Cardiologists suggest:
- Getting protein from plant sources like beans and lentils more often
- Choosing lean meats and fish over processed meats
- Consulting a nutritionist before making significant dietary changes
This research adds to growing evidence that while protein is crucial for health, moderation is key. As with most nutrients, balance and variety appear to be the healthiest approach.
