You know protein powder helps build muscle—but it could also protect you from heart disease.
A new study published in Clinical Nutrition (2024) shows that whey, casein, milk, and soy protein powders can improve cardiovascular health by lowering blood pressure, improving cholesterol levels, and reducing triglycerides.
For years, some have claimed that protein powders are bad for your health. This research suggests otherwise.
How Does Protein Powder Support Heart Health?
Protein powders, especially whey, casein, and milk protein, provide key benefits for heart health, including:
- Lowering blood pressure: Protein powders help reduce both systolic and diastolic blood pressure.
- Improving cholesterol levels: They increase HDL (good) cholesterol and decrease LDL (bad) cholesterol.
- Reducing triglycerides: Protein powders can help decrease triglycerides, a key marker for heart disease.
- Whey protein: Specifically, whey protein is the most effective for individuals with high blood pressure or obesity.
Incorporating these high-quality protein powders into your diet can support cardiovascular health and promote muscle growth. For optimal results, combine with exercise and a balanced diet.
The Top Protein Powders for Heart Health: What the Study Found
Chinese researchers conducted a systematic review and meta-analysis by analyzing 63 studies on protein supplementation and heart health.
Their research examined how whey, casein, milk, and soy protein powders impacted key cardiovascular disease risk factors.
The results? All four protein types had significant heart-health benefits:
- Lowered blood pressure (both systolic and diastolic)
- Improved cholesterol levels (reducing LDL and increasing HDL)
- Reduced triglycerides, a key marker for heart disease
How Protein Powder Helps Lower Blood Pressure and Cholesterol
Interestingly, the study found that protein powder benefits varied by health status, following these trends…
In individuals with high blood pressure, protein supplementation significantly reduced both systolic and diastolic blood pressure.
In overweight or obese individuals, protein intake improved blood pressure, total cholesterol, LDL (“bad”) cholesterol, HDL (“good”) cholesterol, and triglycerides.
Among the four types of protein, whey protein ranked the highest in improving cardiovascular health, particularly in hypertensive or overweight individuals.
How to Boost Heart Health with Protein Powder
This research confirms that protein powders aren’t just for muscle growth— they can also be a valuable tool for heart health and metabolic health.
If you're looking to improve both your physique and cardiovascular markers, here’s what you can do:
- Incorporate high-quality protein powders like whey, casein, and milk protein into your diet—not coincidentally, Pro JYM contains all three of these protein types.
- If you have high blood pressure or struggle with cholesterol, adding whey protein may be especially beneficial. Again, Pro JYM contains ample whey protein, so it has you covered in this regard.
- Continue to follow a structured workout and nutrition plan to maximize both muscle-building and heart health benefits. For both workout programs and diets, JimStoppani.com is a great all-in-one resource that’s very inexpensive.
So, the next time someone claims that protein powder is bad for you, hit them with the facts: Protein supplements can actually support a healthier heart.
FAQ: Protein Powders and Heart Health
1. How does protein powder improve cardiovascular health?
High-quality protein powders, especially whey, help lower blood pressure, improve cholesterol levels, and reduce triglycerides—all key factors in heart disease prevention.
2. Which type of protein powder is best for heart health?
According to the study, whey protein ranked the highest in improving cardiometabolic health, particularly in individuals with high blood pressure or obesity. If you're looking for a high-quality whey protein to support both muscle growth and heart health, Pro JYM is an excellent choice. It contains a blend of whey protein isolate (WPI), micellar casein, and milk protein isolate, ensuring a sustained release of amino acids while delivering the benefits of whey for cardiovascular support.
3. How much protein should I take daily for heart health benefits?
The study analyzed various dosages, but most benefits were seen with consistent daily intake. A good general intake guideline is 1.0 to 1.5 grams of protein per pound of body weight.
4. Can protein powder lower blood pressure?
Yes. In individuals with high blood pressure, protein supplementation significantly reduced both systolic and diastolic blood pressure, making it a potential natural aid for managing hypertension.
5. Is protein powder safe for people with high cholesterol?
Yes. The study found that protein powders improved cholesterol profiles by reducing LDL (“bad”) cholesterol and increasing HDL (“good”) cholesterol, particularly in overweight individuals.
6. Do older people need more or less protein?
Older individuals need more protein to maintain and build muscle. Protein synthesis naturally declines with age, but research shows this can be offset with higher protein intake—at least 40 grams per meal—to optimize muscle growth. I recommend older individuals (ie, 50 and up) consume up to 2.0 grams of protein per pound daily.
Reference:
Zhou, S., et al. Effects of high-quality protein supplementation on cardiovascular risk factors in individuals with metabolic diseases: A systematic review and meta-analysis of randomized controlled studies. Clinical Nutrition 43(8):1740-1750, 2024.
