Protein not only helps build and recover muscles, it can help to lower your blood pressure

Wellbeing



6 ways to get the best from high protein foods

Our guide to helping you get the best from high protein foods to support an active lifestyle

There was a time when high protein foods like red meat, pulses and eggs were linked with high blood pressure and considered very unhealthy. But things have changed. A recent US study revealed that people with mild hypertension had an estimate 8% reduction in the risk of heart disease and stroke through lowering blood pressure and cholesterol by taking a protein supplement. What’s more, protein is an important nutrient to help build muscle and aid in muscle recovery, so as part of an active and healthy lifestyle, a high protein diet can be good for your health, and aid in maintaining a normal blood pressure.

Here are six high protein foods to give your diet a protein boost:

1. It’s all in the timing

Spread your protein intake across your daily meals including breakfast

Typical breakfasts and lunches tend to be high on carbohydrates while dinners are packed full with protein, but it’s actually better to spread your protein intake throughout the day. There are some great high protein recipes available online, such as banana oat muffins.

2. Go fishing

Fish is an excellent source of protein and typically low in fat

Fish and seafood are excellent sources of protein and typically low in fat, plus there’s a huge range to choose from to keep your diet varied and interesting.

3. Crack out the eggs

Eggs are a rich source of protein, and are really versatile for lots of meal options

Easy to make into a nutritious meal and very versatile, you can’t go wrong with an egg-based meal to up your daily protein intake. A medium egg has around 6g of protein.

4. Nuts on the go

Nuts are packed full or protein and make a great snack on the go

Nuts like almonds and pistachios are high in protein, but do have a high fat content. Unlike other typically fatty snacks, such as chocolate, nuts are packed with monounsaturated and polyunsaturated fatty acids that can have a positive effect on reducing cholesterol.

5. Pulses for protein

Pulses are great in soups and casseroles as an added source of protein

Pulses are edible seeds that grow in a pod and include lentils, beans and peas. They’re an excellent source of protein and can be added to soups, casseroles and meat sauces for extra flavour.

6. Meaty issue

Red meat is a good source of protein

Red meat is a good source of protein but is also very fatty and has been linked to increasing your risk of bowel cancer. The recommended daily intake of red and processed meat for adults is 70g. Swap red meat for chicken, turkey or game for a lean protein option. It doesn’t mean you can’t enjoy a good steak from time to time! Just make it a treat versus a habit.