“When I think of heart health and longevity, I look at the diets of the population in the blue zones of the world, where people lead the healthiest and longest lives,” says Dr. Younger. In Blue Zones, people in good health regularly live to be over 100 years old. Unfortunately, cardiovascular disease is the number one killer in the United States – a condition that diet and lifestyle choices can largely prevent.

While knowing your overall nutritional needs is important, protein in particular is one area that many Americans could use a little heart-healthy information on. Meat, eggs, and dairy products remain the most popular sources of protein in the U.S. – a stark contrast to what Dr. Younger most of the people in the Blue Zones usually eat. What he recommends looks a little different. This is where he shares the best protein for heart health.

The best protein for heart health, according to a top cardiologist

1. Vegetable proteins like beans, lentils, chickpeas and tofu

No matter which Blue Zone it is – Sardinia, Italy; Okinawa, Japan; Nicoya, Costa Rica; Ikaria, Greece; or Loma Linda, California – Dr. Junge says they have in common that plants make up the vast majority of their diet, including protein. Beans, lentils, chickpeas and tofu are vegetable proteins that are common in Blue Zones depending on the region. “Vegetable proteins are surrounded by other phytonutrients that are beneficial for heart health, such as polyphenols and antioxidants,” says Dr. Younger.

“The long-lasting all-star food is beans. If you eat around a cup of beans a day, it’s probably worth an additional four years of life, ”said Dan Buettner, Blue Zones expert, previously told Well + Good. Part of the reason is that they are so good for your heart and have been scientifically linked to lowering blood pressure. Chickpeas are also a particularly good heart-healthy protein because they are high in soluble fiber and help keep blood sugar levels constant.

Check out the video below to learn more about why chickpeas are such a heart-healthy source of protein:

2. Nuts

Nuts are another excellent form of protein for heart health, says Dr. Younger, and they’re eaten in abundance in Blue Zones around the world too. The reason nuts are so good for your ticker is because they’re high in antioxidants (which helps improve blood circulation) and monounsaturated fats (linked to a reduced risk of heart disease).

Different types of nuts have their own unique nutritional profiles, but they all have one thing in common: They are high in protein and good for your heart.

3. Wild fish and game

Although the people in the Blue Zones eat mostly plant-based foods, Dr. Younger not against animal proteins. In fact, he says that wild fish and game (like bison or free-range cows) are both good sources of omega-3 and omega-6 fatty acids, which have been directly linked to reducing the risk of heart disease. However, as emphasizes that it is important to consider where your fish or animal proteins come from.

“What [people in Blue Zones] What they all have in common is a plant-rich diet – and when it comes to animal protein, they get it from animals that live in the wild, just as nature created them, ”he says. “[They eat] Fish from the oceans or rivers and game that live naturally and graze on naturally occurring pastures as opposed to feedlots where they are fed unnatural food, “he explains.

When buying fish, Dr. Prioritize young, tomboy. There are also certain certifications to look out for to make sure the fish you buy is from sustainable sources. Particularly noteworthy is the Marine Stewardship Council, which takes into account the codes and guidelines of the Food and Agriculture Organization of the United Nations (FAO), ISEAL and the Global Sustainable Seafood Initiative (GSSI). The Aquaculture Stewardship Council is another label to look out for, an independent non-profit that has fish farm certification.

The purchase of regenerable meat indicates that the animals have been grass-fed, live on certified organic pastures and none of the feed has been sprayed with synthetic pesticides. Grass-fed meat means that the animals ate grass instead of feeding it.

As you can see, the list of proteins for heart health is extensive and varied. This allows for many ways to switch what you eat. According to Dr. Younger the choice of protein sources in harmony with nature. “Eating real food as opposed to ‘food-like’ or ‘edible’ products is at the core of being in harmony with nature,” he says. “It’s no different with proteins.”

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