Women who eat more protein may be significantly less likely to develop atrial fibrillation (AFib), a dangerous heart rhythm disorder that can lead to stroke and heart failure. This is according to new research presented at the American College of Cardiology’s Annual Scientific Session. While it’s tricky to know why this may be the case, diet clearly plays a role in a person’s risk for heart disease. The greatest medical question of all time may be what to eat, and this research gives us plenty of “food for thought.” Let’s take a closer look.
Are we eating enough protein?
This study followed 99,000 postmenopausal women (average age of 64 years) over the course of 10 years. It found that women who ate the lowest levels of protein (roughly the current recommended daily amount in the U.S.) had the highest rates of AFib. On the other hand, eating a little more protein (about an extra 10-20 grams/day) lowered risk of AFib by 5-8 percent. There appeared to a be a ceiling to this benefit at about 74 grams of protein per day, above which further reductions in Afib were no longer seen.
Unfortunately, many of us don’t get enough protein as it is, particularly as we age. A survey from The Journal of Nutrition, Health and Aging showed that almost half of those who were 71 years and older did not eat enough protein. This is concerning, as older women can lose a half-pound of lean body mass per year. Protein helps ward off that age-related muscle loss and prevents frailty and bone loss. It isn’t hard to get enough protein in your diet, but it does take some thought and attention.
Protein, carbs, and hearth health
We want to pay attention to any lifestyle factors that can help reduce AFib, because those with AFib are five times more likely to have a stroke. AFib can also lead to heart failure, and if untreated, doubles the risk of cardiac death. AFib affects millions of Americans, but many may not experience symptoms and the condition goes undiagnosed.
So, how does protein impact your heart? While we see there is an association between protein and lowered risk of AFib, it is unclear exactly why. Protein helps keep you fuller, longer, so you may be less likely to reach for refined carbs and sugars that can lead to insulin resistance and weight gain. On the other hand, if you’re not eating as much protein in your diet, you could be eating more carbs and more fat. A diet high in fat is linked to several AFib risk factors such as obesity, central body fat, and sleep apnea.
Promoting a healthy diet and a healthy life
The body of research would suggest that a diet slightly higher in protein and slightly lower in carbohydrates can be healthier for your heart. But moderation is key. We know that fad diets, social media, social pressure and stereotypes create a psychology around eating that can be especially hard on women. Remember, you can create a healthy diet and a healthy lifestyle without being overly restrictive or making severe changes.
If you do increase your protein intake, try to do so with heart-healthy, lean proteins like chicken, salmon or vegetarian sources. In general, a Mediterranean-style diet high in vegetables, fruits, lean proteins and whole grains has been shown to promote weight loss and reduce risk of heart disease. Limit your intake of sodium, sugar and fat, which can raise your blood pressure.
The most important thing is to focus on balance and avoiding obesity at the onset. We debate a lot about the details when it comes to diet, but in the grand scheme of things, what matters is finding a healthy lifestyle and maintaining a healthy body weight. Find a diet full of healthy foods, where compliance is not a major problem. Make exercise a priority and be sure to involve your family and friends. When you eat better, you’ll feel better and have more energy to do the activities you love. And if you need help, talk to your doctor. These approaches can help you find a heart-healthy lifestyle that works for you.
Dr. Anthony Magnano is a Ponte Vedra resident and cardiologist at Ascension St. Vincent’s Riverside. For more information on Dr. Magnano and his specialty treating Atrial fibrillation, visit Healthcare.ascension.org.
