Several nutrition and cardiology experts warn that excessive protein intake—especially from animal sources—may increase the risk of heart attacks and atherosclerosis.
Doctors caution against the common misconception that a muscular body is a sure sign of heart health. Prominent muscle mass does not protect against the silent buildup of plaque inside the arteries, which can lead to sudden heart attacks. This risk is closely tied to elevated levels of LDL ("bad") cholesterol often linked to diets rich in saturated fats from certain animal-based protein sources.
Experts emphasize the importance of balance, even for athletes. There is no single "ideal" amount of protein for everyone; needs vary based on age, health status, lifestyle, and activity level. General recommendations suggest consuming 20 to 30 grams of protein per meal, spaced throughout the day, as a healthy target for most adults.
Studies also warn that exceeding this amount doesn’t build more muscle. Instead, the excess is stored as calories, potentially leading to weight gain and increased cholesterol levels.
That’s why specialists recommend incorporating plant-based protein sources such as legumes, nuts, chia seeds, oats, quinoa, and vegetables. These foods not only provide high-quality protein, but also contain antioxidants and dietary fiber that support vascular health.
Ultimately, a balanced diet—rich in healthy proteins, unsaturated fats, and complex carbohydrates—is the most effective approach to maintaining a strong body and a healthy heart.
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