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Choosing the best low-cholesterol protein powder you can find is a good idea if you want to look out for your heart health. Honestly, anyone with a heart (and that’s everyone) should always be thinking about their heart health, especially when you consider that heart disease is the leading cause of death in American adults.
If you are an active individual, you especially want to pay attention to the ol’ ticker. The better shape it’s in, the better blood circulates and the more optimal your performance and endurance can become…not to mention the muscle pumps.
If you’re someone who already has heart issues, it may seem counterintuitive to consume something you might consider to be a processed food in the form of whey protein. However, if you know what to look out for, you can put yourself in the best possible position by choosing the best protein powder for your needs.
Our team at GGR personally ordered, opened, and tested some of the protein powders we had a hunch might be good for cholesterol levels and only an elite few made the list. In this article, we’re going to share with you our picks for the best low-cholesterol protein powder with a registered dietitian to let you know just why we chose to highlight them.
Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.
Best Low-Cholesterol Protein Powder
- Best Low-Cholesterol Protein Powder Overall: Transparent Labs Whey Protein Isolate
- Best-Tasting Low-Cholesterol Protein Powder: XWERKS Grow
- Best Vegan Low-Cholesterol Protein Powder: Ritual Essential Protein
- Best Budget Low-Cholesterol Protein Powder: Nutricost Whey Protein Isolate
- Best Whey Low-Cholesterol Protein Powder: Momentous Essential Grass-Fed Whey Isolate
- Best Unflavored Low-Cholesterol Protein Powder: NOW Sports Whey Protein Isolate
Best Low-Cholesterol Protein Powder Overall: Transparent Labs Whey Protein Isolate
Good for: People looking for a clean, minimally processed protein powder that’s third-party tested
Best Overall
Transparent Labs 100% Grass-Fed Whey Protein Isolate
![](https://www.garagegymreviews.com/wp-content/uploads/transparent-labs-grass-fed-whey-protein.jpg)
Product Highlights
- High-quality whey protein isolate
- 28 grams of protein per serving
- 15 flavors to choose from
- $1.99 per serving
Pros & Cons
Pros
- High-quality protein
- No artificial sweeteners, food dyes, or preservatives
- Lots of flavors to choose from
- Good customer reviews
- Whey isolate may be easier to digest for some people
- Subscribe and save 10% plus free shipping
Cons
- Price per serving on the high end
- Some reviews complain that it's too sweet
Bottom Line
Our testers love Transparent Labs 100% Grass-Fed Whey Protein Isolate because we know exactly what's in it, and almost every flavor we've tried is a 5 out of 5 on taste. Yes, it's a little more expensive than other protein powders but you get what you pay for.
Transparent Labs is rapidly emerging as a leader in third-party tested dietary supplements for the active population. With so many good things going for it, from its lack of excess additives and fillers to its evidence-based formulation, we had to name it best overall. Of course, it contains only 1 gram of fat per serving of protein powder.
That said, we gave it a 3.5 out of 5 rating in price, as $2 per serving is quite high by market standards and could quickly add up for people on a tight supplement budget. However, most of the price is justified by a formulation that’s impressively simple, which is why we gave it a 5-out-of-5 rating for formulation.
![transparent labs whey isolate being scooped](https://www.garagegymreviews.com/wp-content/uploads/transparent_labs_whey_isolate_1-1.jpg)
There are only five ingredients in the chocolate flavor of Transparent Labs 100% Grass-Fed Whey Protein Isolate: grass-fed whey protein isolate, cocoa powder, natural flavors, sodium chloride, and stevia extract. Folks, that’s all you really need. And Transparent Labs gives a rare, crystal-clear look at how many grams of every ingredient each serving contains.
![Third-party lab test results for Transparent Labs Whey Isolate Protein Powder](https://www.garagegymreviews.com/wp-content/uploads/GGR-protein-data-scorecard_Transparent-Labs-whey-isolate-e1707350259201.png)
Don’t just take their word for it. Ellipse Analytics, an independent accredited lab, tested Transparent Labs’ Grass-Fed Whey Protein and found it ranked Above Average for protein content, label accuracy and purity, and potentially harmful substances like pesticides.
Learn more about our testing process in our Independent Supplement Testing Glossary.
We also rated it a 5 in taste as GGR Performance Editor Anthony O’Reilly, CPT, CNC, loved the Peppermint Hot Chocolate flavor, which he tried during a seasonal trial of the flavor. “It tastes as if you dropped a candy cane into a cup of hot chocolate and added protein to it,” he says.
There are so many flavors of this product and we’ve tried a ton of them, but we’re always a fan.
Want a more comprehensive look at Transparent Labs’ Whey Protein Powder? Check out our full Transparent Labs Protein review.
Price Per Serving | $2.00 |
Total Fat | 1 g |
Total Sugars | 0 g |
Flavors | Unflavored, Milk Chocolate, French Vanilla, Chocolate Peanut Butter, Mint Chocolate Chip, Vanilla Peanut Butter, Strawberry Milkshake, Dark Chocolate, Oatmeal Chocolate Chip Cookie, Mocha, Sugar Cookie, Cinnamon French Toast, Blueberry Pancakes, Peanut Butter, Vanilla Oatmeal Cookie |
Best-Tasting Low-Cholesterol Protein Powder: XWERKS Grow
Good for: Individuals who want protein with a great flavor without added sugars or carbohydrates
Best-Tasting
XWERKS Grow
![](https://www.garagegymreviews.com/wp-content/uploads/xwerks-grow-whey-protein-isolate-e1682962627701.jpg)
Product Highlights
- Natural, healthy, convenient, and tasty way to get protein
- Uses a microfiltration process to preserve critical biological nutrients in raw whey
- Removes unwanted fats and carbohydrates
- All flavors are naturally sweetened
- Nicely flavored, easily digested, and low-carb protein powder
- Promotes muscle growth and repair
Pros & Cons
Pros
- Keto-friendly
- Naturally sweetened
- Sourced from naturally raised grass-fed cows
- Testers found it has a smooth and creamy taste
- Soy- and gluten-free
- Convenient
- Subscribe and save 5%
- Free shipping on orders over $75
Cons
- Expensive
- Some reviews talk of customer service woes, mostly receiving the wrong product or not receiving a product entirely
Bottom Line
XWERKS Grow whey protein isolate provides a solid blend of amino acids, vitamins, and minerals in a whey protein isolate. Our testers have said this is one of the best-tasting protein powders they've tried, and they've had more than 100.
Our team at GGR loves XWERKS when we need a reliably delicious post-workout treat. Anthony O’Reilly, our GGR performance editor, raved about how smooth the protein powder is when he tested it for this review.
As a matter of fact, he goes as far as saying that it’s probably the best protein he’s ever had, commenting on the feeling of nostalgia he gets when he drinks the chocolate flavor. “The chocolate flavor tastes like a protein Yoo-hoo. ‘Nuff said,” he says.
For that reason, we gave XWERKS Grow a 5 out of 5 rating in taste as well as solubility, since the xanthan gum allows the powder to mix smoothly. In our experience, most grass-fed whey protein like XWERKS blends super well without many problems.
RELATED: XWERKS Lift Creatine Review
![Lindsay Scheele, CPT, drinking XWERKS Grow.](https://www.garagegymreviews.com/wp-content/uploads/woman-drinking-xwerks-grow.jpg)
We also rated it a 5 out of 5 in formulation. Though ingredients vary slightly depending on the flavor you decide on, for the most part, the formulation consists of 25.8 to 27.8 grams of protein along with natural flavoring, xanthan gum, and stevia. One small note, though—the strawberry flavor does include artificial flavoring.
We gave it a rating of 3.5 in price, however, as each serving comes out to almost $2. Though this is pretty standard for grass-fed whey, it’s still a hard scoop to swallow for many people’s budgets. For those with high cholesterol, though, this is a pretty solid choice as there are zero added sugars in the 1 gram of carb content and zero grams of fatty acids from any source.
Check out our full XWERKS Grow Whey Protein review to learn more.
Price Per Serving | $1.97 |
Total Fat | 0 g |
Total Sugars | 0 g |
Flavors | Chocolate, Vanilla, Peanut Butter, Strawberry |
Best Vegan Low-Cholesterol Protein Powder: Ritual Essential Daily Protein Shake 18+
Good for: People who don’t consume dairy products or who have lactose intolerance
Best Vegan
Ritual Essential Protein Daily Shake 18+
![](https://www.garagegymreviews.com/wp-content/uploads/Ritual-protein-adults-over-50.png)
Product Highlights
- Organic pea protein powder
- 20 g of protein per serving
- Formulated to support adults 18-49
- Third-party tested
- 150 mg of choline per serving
Pros & Cons
Pros
- Soy-free, gluten-free, and vegan-friendly
- No artificial sweeteners
- Complete amino acid profile
- Non-GMO
- USA-grown peas
Cons
- Only comes in one flavor
- Price per serving is on the high end
- Velcro bag closure ineffective
Bottom Line
Ritual’s Essential Protein Daily Shake 18+ is specifically designed for 18-to-49 year-olds with 20 grams of protein per serving and 150 milligrams of chlorine (to support brain and nervous system function). This protein powder from Ritual is third-party tested and Informed Sport Certified, which means this formula has been screened for over 250 banned substances.
Ritual Essential Protein is a unique product since instead of just buying a sack of protein powder and being on your way, you sign up for a membership and have your protein sent to you monthly. Essential Protein is gluten-free and vegan-friendly. It’s also free of added sugar, artificial sweeteners, colors, or flavors. Instead, it’s sweetened with a combination of fermented sugarcane and monk fruit.
We gave it a 5-out-of-5-star rating in formulation as there are not many fillers to be found. The source of protein in Ritual is pea protein. Plant-based protein powder is great for people at risk for heart disease as plant-based diets have been shown to reduce the risk1 of heart disease and early death from heart attack.
RELATED: Pea Protein Benefits
Furthermore, science has shown that pea protein, despite not being a complete protein, has a surprisingly high leucine content and can be just as effective2 at promoting muscle growth as whey protein when daily protein needs are met.
![ritual essential shake 18+ in blender next to bag](https://www.garagegymreviews.com/wp-content/uploads/ritual-protein-next-to-smoothie.jpg)
We gave Ritual a score of 1 out of 5 in price, as not only is almost $3 per serving pretty steep for a protein powder, you also have to commit to a membership to even get the product. Our GGR Senior Director of Content, Kate Meier, liked the taste of the protein powder, however.
In addition, she says that even when mixed with water, there’s a little bit of chalky aftertaste, but it doesn’t bother her at all. “This has a shockingly great consistency,” she says. “Mixed in water, it dissolves and it also has a really smooth texture. It’s not thick, but it’s not watery like some proteins are.”
So, we gave it a 4 for taste and a 5 for solubility, as Kate had no issues with the latter and was surprised at how good the consistency turned out. Finally, we loved how the powder is third-party tested for Informed Sport, making it a great plant-based protein for athletes.
Read our full Ritual Protein Powder review to learn more.
Price Per Serving | $2.67 |
Total Fat | 2 grams |
Total Sugars | 0 grams |
Flavors | Vanilla |
Best Budget Low-Cholesterol Protein Powder: Nutricost Whey Protein Isolate
Good for: Those who want a simple formulation without having to pay a premium price
Best Budget
Nutricost Whey Isolate
![](https://www.garagegymreviews.com/wp-content/uploads/nutricost-whey-isolate-product-photo.jpg)
Product Highlights
- 30 grams of whey protein isolate per serving
- Available in 10 flavors, including unflavored
- High-quality ingredients and third-party testing
- Supports lean muscle growth and recovery after workouts
Pros & Cons
Pros
- Non-GMO and gluten-free
- Manufactured in cGMP-compliant facility
- Unflavored option only contains one ingredient, instantized whey protein isolate
Cons
- Some flavors are sold out
- Different flavors have different prices
Bottom Line
Nutricost Whey Isolate contains 30 grams of high-quality whey protein isolate, which is more than the average protein powder contains. It's gluten-free, non-GMO, manufactured in a GMP-compliant facility, and third-party tested.
Nutricost is a leader in offering affordable and accessible dietary supplements for active people. Their whey protein isolate is no different. Not only is it non-GMO and gluten-free, but the unflavored version contains whey protein isolate as the only ingredient, so we gave it a 4.5 out of 5 for formulation.
As for this list, we did take off half a point because there is a small amount of saturated fat in it and a few of the fancier flavors (such as cookies and cream) contain a considerable amount of additives in comparison to the standard formula, as well as 2 grams of added sugar.
RELATED: The Best Sugar-Free Protein Powder
![girl making smoothie with nutricost whey protein isolate](https://www.garagegymreviews.com/wp-content/uploads/mixing-nutricost-whey-protein.jpg)
We have to give it 2 out of 5 for third-party testing, as none of the flavors have been certified by a lab. However, the protein is made in a GMP Compliant, FDA Registered Facility. As a final note, it pays to commit to Nutricost in terms of enrolling in their subscribe and save program or buying a 5-pound tub instead of 2 pounds. The former offers a 20% discount and the latter costs less per serving.
Price Per Serving | $1.68 |
Total Fat | 1 g |
Total Sugars | 1-2 g |
Flavors | Chocolate, Unflavored, Mocha, Salted Caramel, Strawberry Milkshake, Vanilla, Chocolate, Peanut Butter, Cake Batter, Strawberry Acai, Cookies and Cream |
Best Whey Low-Cholesterol Protein Powder: Momentous Essential Grass-Fed Whey
Good for: Athletes looking for a safe, high-quality protein powder that’s easy on the stomach
Best Whey
Momentous Grass-Fed Whey
![](https://www.garagegymreviews.com/wp-content/uploads/momentous-grass-fed-whey.jpg)
Product Highlights
- Grass-fed whey protein isolate
- Cold-pressed with a micro-processing filtration
- ProHydrolase enzyme blend
- Protein is sourced from Irish cows
Pros & Cons
Pros
- Clean ingredients
- Third-party verified
- Mixes well
- High-quality
- Bioavailable
- Subscribe and save 10% (25% off your first order)
- Free shipping on orders over $75
Cons
- Unflavored may clump when mixing
- Expensive
Bottom Line
If you are willing to pay a premium price for a high-quality grass-fed whey protein, the Momentous brand is a solid choice. It is cold-pressed and put through a micro-processing filtration which is supposed to preserve the protein’s amino acid profile. While we cannot confirm that, we know it tastes darn good and did not upset any stomach during our testing.
Made in collaboration with registered dietitians, Momentous is a grass-fed whey protein that’s third-party tested by both Informed Sport and NSF for Sport. The grass-fed whey from Momentous is cold-pressed, which preserves more of the milk’s essential amino acids and nutrients and prevents protein denaturing. By doing so, though it may not help you better build muscle, Momentous claims that their protein can be digested more effectively.
RELATED: Understanding Protein Powder Labels
![man drinking momentous whey best protein powder](https://www.garagegymreviews.com/wp-content/uploads/drinking-momentous-essential-whey-protein.jpg)
What also helps with digestion is a patented digestive enzyme called Prohydrolase that is actually a blend of digestive enzymes that may help break down the milk protein in the supplement. Studies show that this assistance can help increase the blood levels of amino acids more quickly3 than protein powder that does not include digestive enzymes.
![momentous-essential-whey-lab-scorecard](https://www.garagegymreviews.com/wp-content/uploads/momentous-essential-whey-lab-scorecard.jpg)
That said, we did give it a 4 out of 5 for formulation as the ingredient list is longer than other protein powder brands on this list. GGR Senior Staff Writer and Olympic athlete Caine Wilkes tested Momentous for us and gave it a 4 for taste and a 5 for solubility. Even though he felt “meh” about mixing it with water, he thought the texture and taste were great when blended with milk, also remarking that it dissolved all the way. “With milk, the flavor reminded me of vanilla bean ice cream,” he says. Finally, we had to give this protein powder a 1 out of 5 for price, especially since there isn’t a lot of variety in terms of flavors.
Momentous also scored well in tests performed by Ellipse Analytics, an independent accredited lab, which found that the protein powder ranked in the top 50% of more than 150 samples sent to be tested for things like pesticides and other compounds.
Check out our Independent Supplement Testing Glossary for more information.
Learn more about it with our full Momentous Essential Grass-Fed Whey Protein review.
Price Per Serving | $2.70 |
Total Fat | <2 mg |
Total Sugars | 0 g |
Flavors | Unflavored, Vanilla, Chocolate |
Best Unflavored Low-Cholesterol Protein Powder: NOW Sports Whey Protein Isolate
Good for: Those who want a budget-friendly protein powder that’s great for protein shakes
Best Unflavored
NOW Sports Whey Protein Isolate
![](https://www.garagegymreviews.com/wp-content/uploads/NOW-Sports-Whey-Protein-Isolate.jpg)
Product Highlights
- 25 g of whey protein isolate per serving
- NPA A-rated GMP certified
- No artificial colors, flavors, or additives
- Packaged in the USA
Pros & Cons
Pros
- No additives
- Pure protein isolate
- Budget friendly
- Mixes well
Cons
- Some reports of a sour aftertaste
- Some users complained of missing scoopers
Bottom Line
NOW Sports Whey Protein Isolate is an unflavored protein which delivers 25 grams of protein per serving along with a good profile of BCAAs.
NOW Sports is a brand trusted by many a registered dietitian who works with athletes and other active individuals as they are recognized for offering third-party-tested, clean sports nutrition supplements. We gave their whey protein isolate a 5 out of 5 for formulation as even the flavored versions have minimal ingredients. Just know they are sweetened with xylitol, a sugar alcohol that may cause GI distress in some people.
We also gave it a score of 4 out of 5 for price with the protein supplement coming out to $1.45 per serving, at least when you purchase a 1.8-pound tub on Amazon. When Lauren Strong, GGR senior staff writer and certified personal trainer, tried NOW Sports Whey Isolate she didn’t think the taste was great when it was just mixed with water. “There is definitely a ‘whey’ taste, which is not that good,” she shares.
![A hand scooping NOW sports whey protein isolate out of the container](https://www.garagegymreviews.com/wp-content/uploads/NowSports-Whey-Protein-1.jpeg)
However, Lauren thinks it would be good if you blend the powder into protein shakes or smoothies, so we gave it a 4 rating for taste and a 5 rating for solubility. Though there are 5 milligrams of cholesterol in the formulation, it contains 0 grams of fat and no added sugar as the supplement is sweetened with stevia.
Read our full NOW Sports Whey Protein Isolate review to learn more.
Price Per Serving | $1.45 |
Total Fat | 0.5 g |
Total Sugars | 0 g |
Flavors | Unflavored, Vanilla, Creamy Chocolate |
Other Low-Cholesterol Protein Powders We Researched
There are some other protein supplements our team of testers tried that didn’t quite make this list. The reason for this being our testers just didn’t like them as much as the brands listed above or that the cholesterol and/or saturated fat content was too high for us to recommend here.
- Jacked Factory Authentic Whey: While our testers really like this protein, it has 2 grams of fat and isn’t third-party tested.
- Seeq Clear Whey Isolate: Our testers enjoyed the taste and uniqueness of this clear protein powder, however both testers had GI distress after trying it the first time.
- Dymatize ISO 100: Our tester thought this protein was OK, but wasn’t wowed by the taste or customer service.
How We Picked and Tested the Best Low-Cholesterol Protein Powders
In order to compile this list of protein powders, we wanted to offer something for a wide range of people and goals. As mentioned, there are key nutrients to look out for on the nutrition label if you’re watching your blood sugar or total cholesterol levels, which we heavily weighed when making our list. We also considered the following criteria:
Lack of Additives
In most commercial protein powders, a lot of junk is present that does not contribute to improving body composition, performance, or wellness. A great deal of attention should be paid to ensuring that you are taking high-quality supplements and nutrient-dense whole foods as part of your efforts to prevent or manage heart disease. Low-grade inflammation can affect the arteries and effectively increase heart disease risk4.
Trusted Brands
As a team, we made it our priority to recommend protein powder brands that are not only well-known in the sports nutrition world, but trusted because of their integrity to make the best protein powders. The companies that we pointed out are those whose products we have tried first-hand and have come to rely on as a team of dietitians, trainers, and athletes.
Types of Protein and Content
To maintain a healthy level of muscle mass and encourage heart health, we wanted to choose protein powders that provide an adequate dose of essential amino acids from heart healthy sources. In addition, you should choose a type of protein powder that is specifically designed to help increase your protein intake.
![A hand dumps Ritual Protein Powder into a cup](https://www.garagegymreviews.com/wp-content/uploads/dumping-ritual-protein-into-cup.jpg)
That means that protein powder supplements meant to support weight gain like mass gainers would not be appropriate, as they often either leave milk fat in the supplement to boost the calories or add more fat to the powder. These fat sources can be bad for the heart when consumed consistently.
Benefits of Low-Cholesterol Protein Powder
When it comes to whey protein supplementation, there are plenty of health benefits that can be gained, regardless of whether you are watching your heart health or just trying to control body weight in one direction or the other. Here are some of the most relevant:
Better Control Over Macros
For any of you out there who have had to track your macronutrients closely either to promote changes in body composition or for a competition, you know it’s easier said than done. This is especially true if you’re watching your intake of fatty acids (which you may be doing if trying to lower cholesterol), but you are having trouble meeting your protein intake.
RELATED: What Should My Macros Be?
An ideal low-cholesterol protein powder will have little to zero grams of fat with many on our list containing zero grams of carbohydrates as well. The fact that protein supplements can help you meet your macronutrient targets without having to go through all of the trouble of trial and error can make them an invaluable tool.
Lean Protein Source
Another thing that’s important for lower cholesterol is choosing protein sources wisely. Dietary cholesterol is a compound that can only be found in animal products. So, it’s no surprise that studies have shown that people who eat high-fat sources of animal protein have a higher risk of heart disease and higher blood pressure than adults who have a more plant-based diet that’s lower in bad fats5.
That’s why adding a lean protein source in the form of whey, casein or plant-based protein powder can help with heart health if it displaces fattier types of protein in the diet such as pork and processed meats.
RELATED: Best Heart Healthy Meal Delivery
Can Help With Weight Loss
According to the American Heart Association6 excess weight can lead to higher levels of LDL (bad) cholesterol, lower levels of HDL (good) cholesterol, development of sleep apnea, and high blood pressure. These are all risk factors for stroke and heart attack, so management of body weight when looking out for your heart health is essential.
This is where protein supplementation can help. Since protein promotes a feeling of fullness due to its slow digestion in the stomach, it can prevent the excess consumption of calories that can lead to weight gain.
This is the reason that a dietitian may recommend that someone attempting weight loss consume protein shakes before going out to eat, between meals or late at night instead of high calorie snacks, or on the side of a low-protein meal to help with satiety.
RELATED: Best Protein Powder for Weight Loss
Dosing and Interactions
It is likely that most adults can safely consume whey protein when taken as directed. With high protein doses, you can experience whey protein side effects such as nausea, bloating, headaches, bowel movement changes, and acne.
![transparent labs whey isolate being scooped](https://www.garagegymreviews.com/wp-content/uploads/transparent_labs_whey_isolate_1-1.jpg)
However, unless you have sensitivities to lactose or have a dairy allergy, protein powder can be a completely safe source of calcium and essential amino acids. If you take prescription medications, it’s a good idea to discuss the potential interactions or side effects of any new supplement with your primary care provider.
Third-Party Testing
Protein powders do not need to be tested by a third party for them to benefit wellness or to be good for cholesterol levels. There is, however, an extra layer of safety that you can get from these certifications.
A protein powder brand that has been tested by a third party is also letting you know that it has been cleared by an unbiased source of containing heavy metals, banned substances, and other harmful ingredients that may have been accidentally or intentionally added during processing.
RELATED: How Is Protein Powder Made?
Even though third-party testing is not a requirement for most people choosing a protein supplement, I always recommend third-party tested protein powder to my athletes. On our list, you will find plenty to choose from.
Buying Guide: What to Look for in Low-Cholesterol Protein Powder
So, what’s important to scan the label for when trying to find your new favorite, low-cholesterol protein powder? There are a few nutrients and ingredients to be wary of, but there are a few important things to remember.
According to the American Heart Association6, the best way to treat high cholesterol is to focus on your intake of trans and saturated fats, rather than counting the milligrams of dietary cholesterol consumed. This is because foods that are high in trans and saturated fats also tend to be high in cholesterol.
However, there are some foods, like shrimp and eggs, that are high in cholesterol and not high in saturated fat, but have not been proven to be bad for heart health. This is why these are some of the nutrients we chose to highlight in this section among some others to be sure to check before buying.
Trans Fat
This is the worst type of fat that food can contain, which is the reason it’s been banned in many countries for use and the USDA recommends consuming as little of these fats as possible. One study has even shown that Denmark has managed to decrease the national death of its citizens by heart disease by 50%7 since banning the sale of food items that contain trans fats.
![girl making smoothie with nutricost whey protein isolate](https://www.garagegymreviews.com/wp-content/uploads/making-nutricost-whey-protein-smoothie.jpg)
Trans fats may also be listed as “hydrogenated” or “partially hydrogenated“ fats on the ingredient list. These are man-made fats used to increase the texture and shelf life of some food items. It is also important to keep in mind that trans fats, in small amounts, can also be found naturally in many foods, including some meats, dairy products, and some processed or fried foods.
Saturated Fat
The national recommendation for saturated fat is that no more than 5% to 6% of your daily calories come from saturated fat. These fats can only be found in animal products, which is why nutrition professionals recommend that one consume mainly sources of lean protein like chicken breast or seafood.
Studies have firmly established that saturated fat’s ability to raise your LDL cholesterol and lower HDL cholesterol8. LDL (or low density lipoprotein) cholesterol is dangerous when it gets too high, because the low density makes the lipoprotein fragile when it passes through the bloodstream. This fragility leads to the lipoprotein molecules leaving pieces of themselves behind in your arteries in the form of plaque9.
When plaque buildup becomes high enough, it can form a blockage in the arteries that no longer allows blood to pass through, which is what leads to a heart attack. This is why, when choosing your protein powder, you want the saturated fat content to be as low as possible.
Total Sugar
It may not make intuitive sense right away, but many do not know how a refined carb or added sugars can affect the heart. One study noted that refined carbohydrates, especially sugar-sweetened beverages, have the potential to raise triglycerides, lower HDl cholesterol and increase risk of coronary heart disease while whole grains are protective against it10.
The study even said that an extra one to two servings of refined grains or high-sugar foods can increase risk by approximately 10% to 20%. The American Heart Association recommends11 that men limit their intake of added sugars to 36 grams per day and that women have no more than 25 grams per day.
Sodium
According to the American Heart Association12, the body only needs less than 500 milligrams of sodium per day to function properly. What does this mean? You don’t need to go overboard, people! The maximum recommended amount of sodium for most people is 2,300 milligrams of sodium.
There are however some groups at risk for developing heart disease who should consume less sodium than 1,500 milligrams a day13. This includes African Americans, older adults, and people with hypertension, diabetes, and/or kidney disease. While this seems like a doable number, I challenge all of you out there to track your sodium for the day and see how quickly you blow through this number.
A typical American diet tends to be high in sodium because we consume so many processed foods as a whole, which typically contain large amounts of sodium to extend the shelf life and make the product less expensive to hold in stores. Hence why it is so essential that you look out for this if you are concerned about your heart health in general, and this includes looking for it in your protein powder.
If you’re an active individual who needs to get some extra electrolytes in to help with hydration, you don’t have to worry about this aspect. However, those at risk should be vigilant. Please talk to a registered dietitian or your cardiologist if you need more help figuring out what to avoid or look for in your diet to keep your heart strong.
Experts Who Contributed to This Article
FAQs About Low-Cholesterol Protein Powders
Which protein powder is best for lowering cholesterol?
Among the best low-cholesterol protein powders, Transparent Labs Whey Protein Isolate comes out on top because of its research-backed ingredients that support increased workout performance, its transparent labeling, and its third-party quality and safety tests. Our other top picks include:
-Best Low-Cholesterol Protein Powder Overall: Transparent Labs Whey Protein Isolate
-Best-Tasting Low-Cholesterol Protein Powder: XWERKS Grow
-Best Vegan Low-Cholesterol Protein Powder: Ritual Essential Protein
-Best Budget Low-Cholesterol Protein Powder: Nutricost Whey Protein Isolate
-Best Whey Low-Cholesterol Protein Powder: Momentous Essential Grass-Fed Whey Isolate
-Best Unflavored Low-Cholesterol Protein Powder: NOW Sports Whey Protein Isolate
What protein has the least cholesterol?
Almost all high-quality protein supplements are low in cholesterol, with many of the products on our list containing 0 grams of cholesterol per serving.
Is protein powder safe for cholesterol?
If you have high triglycerides and/or LDL cholesterol, protein powder is generally safe as long as it is processed as much as possible to isolate the protein itself and eliminate excess sugars and saturated fats.
What is the most heart-healthy protein powder?
Outside of minimizing the fat and sugar content in a heart-healthy protein powder, the ones that are best for your heart also minimize ingredients that could cause inflammation that could exacerbate the risk factors of heart disease.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any diseases.
References
- Quek J, Lim G, Lim WH, et al. The Association of Plant-Based Diet With Cardiovascular Disease and Mortality: A Meta-Analysis and Systematic Review of Prospect Cohort Studies. Front Cardiovasc Med. 2021;8:756810. Published 2021 Nov 5. doi:10.3389/fcvm.2021.756810
- Babault N, Païzis C, Deley G, et al. Pea proteins oral supplementation promotes muscle thickness gains during resistance training: a double-blind, randomized, Placebo-controlled clinical trial vs. Whey protein. J Int Soc Sports Nutr. 2015;12(1):3. Published 2015 Jan 21. doi:10.1186/s12970-014-0064-5
- Townsend JR, Morimune JE, Jones MD, et al. The Effect of ProHydrolase® on the Amino Acid and Intramuscular Anabolic Signaling Response to Resistance Exercise in Trained Males. Sports (Basel). 2020;8(2):13. Published 2020 Jan 22. doi:10.3390/sports8020013
- Henein MY, Vancheri S, Longo G, Vancheri F. The Role of Inflammation in Cardiovascular Disease. Int J Mol Sci. 2022;23(21):12906. Published 2022 Oct 26. doi:10.3390/ijms232112906
- The American Heart Association. Lose Weight and Lower Heart Disease Risk. https://www.heart.org/en/healthy-living/go-red-get-fit/lose-weight-lower-heart-disease-risk
- The American Heart Association. Prevention and Treatment of High Cholesterol (Hyperlipidemia). https://www.heart.org/en/health-topics/cholesterol/prevention-and-treatment-of-high-cholesterol-hyperlipidemia.
- Iqbal MP. Trans fatty acids – A risk factor for cardiovascular disease. Pak J Med Sci. 2014;30(1):194-197. doi:10.12669/pjms.301.4525
- Lichtenstein AH, Appel LJ, Vadiveloo M, et al. 2021 Dietary Guidance to Improve Cardiovascular Health: A Scientific Statement From the American Heart Association. Circulation. 2021;144(23):e472-e487. doi:10.1161/CIR.0000000000001031
- Jung E, Kong SY, Ro YS, Ryu HH, Shin SD. Serum Cholesterol Levels and Risk of Cardiovascular Death: A Systematic Review and a Dose-Response Meta-Analysis of Prospective Cohort Studies. Int J Environ Res Public Health. 2022;19(14):8272. Published 2022 Jul 6. doi:10.3390/ijerph19148272
- Temple NJ. Fat, Sugar, Whole Grains and Heart Disease: 50 Years of Confusion. Nutrients. 2018;10(1):39. Published 2018 Jan 4. doi:10.3390/nu10010039
- The American Heart Association. How Much Sugar is Too Much?. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/how-much-sugar-is-too-much
- The American Heart Association. How much sodium should I eat per day? https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/how-much-sodium-should-i-eat-per-day
- Fulgoni VL 3rd, Agarwal S, Spence L, Samuel P. Sodium intake in US ethnic subgroups and potential impact of a new sodium reduction technology: NHANES Dietary Modeling. Nutr J. 2014;13(1):120. Published 2014 Dec 18. doi:10.1186/1475-2891-13-120
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