Leucine, an amino acid in protein, contributes to the development and worsening of atherosclerosis
An athletic body does not mean you are healthy. According to experts, having a ripped, six-pack-abs body does not protect from plaque rupture that can lead to a heart attack. While protein is great for building muscles, too much—especially when it includes sources that are high in saturated fat—can lead to high cholesterol levels.
Experts say bad LDL cholesterol levels potentially contribute to the buildup of plaque in your arteries—known as atherosclerosis—which can cause a heart attack.
How does a high-protein diet lead to heart attacks?
According to experts, leucine—an amino acid in protein—contributes to the development and worsening of atherosclerosis. Higher dietary protein intake, specifically intake of more than 25 grams of protein per meal or 22 per cent of daily energy requirements, leads to higher leucine levels that activate a specific pathway in immune cells that is associated with atherosclerosis.
While amino acids are the building blocks of proteins there are 20 of them that make up any protein you may ingest. But it is only leucine that is the bad factor in worsening heart artery disease.
How much protein should you take?
Experts believe most people overeat protein and under-eat nutrient-dense plant-based foods like fruits, vegetables, and whole grains. However, a healthy diet should provide balanced amounts of protein, fat, carbs, vitamins, and minerals.
And since your protein needs depend on your body type, health, age, and activity levels, it is best to consult with your dietitian, who can assess your needs. However, according to experts, for most healthy adults, a good goal is 20 to 30 grams of protein per meal, spread evenly throughout the day. Any intake of protein that exceeds this may not be used for muscle synthesis but ends up providing excess calories—causing more harm than good.
You must eat more plant protein to add extra protein or balance it in your diet since protein from animal sources may also contain saturated fats or other compounds that can cause inflammation and promote heart disease. On the other hand, plant-based protein sources are packed with antioxidants, fibre, and other nutrients that reduce the risk of heart disease.
Foods like nuts, seeds, chia seeds, oats, quinoa, legumes, and vegetables all contain protein and other health-promoting compounds.
