Cardiologists Are Begging You To Eat More of This High-Protein Food if You’re Over 60 originally appeared on Parade.
More than 5% of American adults have heart disease, making it an incredibly common medical condition. Unfortunately, heart disease is also the leading cause of death for men and women, causing one in three deaths.
Because the risk of developing it increases with age, cardiologists say it’s crucial to pay attention to your risk factors as you get older. While there are some risks for developing heart disease that you can’t control (like your genetics), lifestyle factors (like your diet) are largely within your control.
Heart-healthy diets tend to focus on fruits and vegetables, but choosing the right protein is also a crucial element of eating to support heart health, according to Dr. Cheng-Han Chen, MD, interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center in Laguna Hills, CA.
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Not all protein is created equal when it comes to heart health, though. “Protein’s effects on heart health depend on the source of the protein,” points out Dr. Supreeti Behuria, MD, director of the Hypertension Center at Northwell’s Staten Island University Hospital.
With that in mind, there’s one high-protein food cardiologists recommend reaching for regularly to support your heart health—especially if you’re over 60.
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The High-Protein Food Cardiologists Want You To Eat if You’re Over 60
If you’re over 60, cardiologists recommend adding salmon to your plate more often. “Salmon is a high-quality protein and an excellent choice for heart health,” Dr. Chen says. “It’s one of the best natural sources of omega-3 fatty acids.”
Dr. Behuria agrees, explaining, “Salmon is a good source of high-quality protein, which is relatively high in omega-3 fatty acids.”
Omega-3 fatty acids may help increase HDL (“good”) cholesterol in the body and lower LDL (“bad”) cholesterol, Dr. Chen points out. High levels of LDL cholesterol is linked to a buildup of plaque in the arteries, which increases the risk of heart attack and stroke.
The omega-3 fatty acids in salmon may also help reduce inflammation in the body, according to Dr. Behuria. While some short-term inflammation in the body can be helpful for tissue repair and healing, chronic inflammation is linked to a host of serious health conditions, including type 2 diabetes and cancer.
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Omega-3 fatty acids support healthy blood vessel function too, Dr. Chen says. Not only do healthy blood vessels allow the cardiovascular system to shuttle oxygen and nutrients around the body, but good vascular health is also linked to a lowered risk of heart attack, stroke and peripheral artery disease, he explains.
Worth noting: A 3.5-ounce serving of sockeye salmon has 22.3 grams of protein, per the United States Department of Agriculture (USDA).
Why Protein Is Important for Heart Health as You Age
Many people don’t associate protein with heart health, but cardiologists say there’s a definite connection here. “Protein supports heart health by helping preserve muscle mass,” Dr. Chen says. “Since the heart itself is a muscle, maintaining overall muscle strength can benefit its function.”
Protein also supports healthy blood vessels and helps with tissue repair, he points out. And it can also help you maintain a healthy weight, Dr. Chen says, adding, “all of which contribute to cardiovascular health as you age.”
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How to Incorporate More Fish Into Your Diet
The Dietary Guidelines for Americans recommends eating seafood twice a week, but only 19% of Americans actually hit those recommendations.
Dr. Chen suggests aiming to have two servings of omega-3-rich fish per week. If you don’t want to eat salmon that often, he recommends rotating in fish like mackerel and cod too. “Prepare them in a heart-healthy way, like baking or grilling, rather than frying,” Dr. Behuria recommends.
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Sources:
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Heart Disease Prevalence, Centers for Disease Control and Prevention
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Heart Disease Facts, Centers for Disease Control and Prevention
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Heart Health and Aging, National Institute on Aging
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LDL: The “Bad” Cholesterol, Medline Plus
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Chavda VP, et al. Inflammation: The Cause of All Diseases. Cells. 2024. DOI: 10.3390/cells13221906.
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Dr. Supreeti Behuria, MD, director of the Hypertension Center at Northwell’s Staten Island University Hospital
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Dr. Cheng-Han Chen, interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center in Laguna Hills, CA
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Food Central, United States Department of Agriculture
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Errickson LB, et al. Seafood Consumption Trends among U.S. Consumers: Influences of the COVID-19 Pandemic. Foods. 2024. DOI: 10.3390/foods13172682.
Cardiologists Are Begging You To Eat More of This High-Protein Food if You’re Over 60 first appeared on Parade on Aug 16, 2025
This story was originally reported by Parade on Aug 16, 2025, where it first appeared.
