Simple Ways to Add More Protein to Your Day
Protein can come from animal or plant sources, including meat, dairy, nuts, vegetables, grains, and legumes such as beans. One practical strategy is to include some protein at every meal, plus snacks if needed, so you are not trying to catch up at the end of the day.
Instead of focusing only on large portions at dinner, try spreading protein across the day. A balanced breakfast, a protein-containing snack, and a steady amount at lunch and dinner can make meeting your goal feel easier.
A woman eating dinner with her family
Choose Protein Sources Wisely
It is easy to assume that more protein means adding more meat or cheese to everything. But some choices can come with downsides, especially for people monitoring cholesterol or blood pressure.
Meat and dairy can contain saturated fat depending on the cut or type. If you are concerned about heart health, choose lean or low-fat options more often. It is also worth noting that high-protein diets that rely heavily on red or processed meats have been linked to higher rates of heart disease and diabetes.
Protein matters more as muscle becomes harder to maintain with age. Because sarcopenia can affect strength, balance, and independence, supporting muscle through resistance training and adequate protein intake is a practical investment in daily life.
Aim for consistent strength-building movement, include protein throughout your meals, and choose sources that support both muscle and long-term heart health.
