How Much Protein Do You Really Need for Heart Health?

Protein is all the rage right now, but more is not always better—especially when it comes to heart health. Many people are consuming far more protein than their bodies need, often in the form of animal products and ultra-processed bars and shakes that come with excess saturated fat, sodium, and additives.

For most adults, the recommended protein intake is about 0.8 grams per kilogram of body weight. For example, a person who weighs 172 pounds (78 kg) needs roughly 62–64 grams of protein per day. This amount is easily met through a balanced, whole-food diet—especially one that includes legumes, whole grains, vegetables, nuts, and seeds.

Plant-based protein sources offer major heart-protective benefits. Beans, lentils, tofu, tempeh, quinoa, nuts, seeds, and whole grains provide protein along with fiber, antioxidants, and phytonutrients that reduce inflammation and improve cholesterol levels. Unlike many animal proteins, these foods do not raise LDL cholesterol or increase cardiovascular risk.

Many protein bars and supplements marketed as “healthy” are actually high in saturated fat, sugars, or artificial sweeteners, making them closer to candy bars than true nutrition tools. While they may be convenient, they are rarely necessary and often counterproductive for heart health.

The goal is not to eliminate protein—it is to right-size it and choose sources that support longevity. A well-balanced plate with beans or lentils, vegetables, whole grains, and healthy fats will meet protein needs while also supporting blood pressure, blood sugar, and cholesterol control.