High-protein diets have become a staple in fitness culture, with many gym-goers and athletes relying on them to build muscle and stay lean. From protein shakes to meat-heavy meals, the idea that ‘more protein means better health’ has gained massive popularity. Now, a cardiologist’s warning is making people rethink that belief.
Dr Dmitry Yaranov, a doctor specialising in heart failure and transplantation, posted a video on Instagram titled, “This is how a high-protein diet can lead to a heart attack at 35.” He said that excessive protein consumption, especially from animal sources, could silently harm the heart over time.
“He looks like a statue. Shredded. Vascular. Peak performance. But I’ve seen what’s inside those vessels – and it’s not pretty,”
wrote Dr Yaranov, adding that he has treated several fit 35-year-olds who came in with heart attacks, showing no symptoms, no warnings, just a ticking time bomb.
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What The Expert Claims
According to Dr Yaranov, extremely protein-heavy diets, especially those dominated by animal protein, can trigger harmful physiological changes, spiking LDL cholesterol, causing chronic inflammation and promoting premature atherosclerosis.
Over time, these effects can clog arteries and increase the risk of heart attacks, even among people who appear physically healthy.
He warns that being athletic doesn’t always mean being heart-healthy. “A six-pack doesn’t protect you from a plaque rupture. If your diet destroys your endothelium – it doesn’t matter how strong your biceps are,” he added.
Dr Yaranov’s post resonated with millions online but also led to the question: can protein, one of the body’s most essential nutrients, really become a villain?
Not All Doctors Agree: Protein Isn’t The Enemy
While Dr Yaranov’s warning carries weight for extreme diet followers, other cardiologists say it shouldn’t be interpreted as a blanket statement against protein. In fact, India faces a much bigger issue: protein deficiency.
As cited by NDTV Lifestyle, multiple experts weighed in to clarify the nuances behind the trend. Dr Ashish Jai Kishan, Senior Consultant, Cardiology, Fortis Escorts, Okhla, explains: “The belief that consuming a high-protein diet increases the risk of heart disease is a common misconception that needs context and balance.” He points out that 70–80 per cent of Indians consume less protein than recommended. For most people, increasing protein intake is not only safe but necessary.
“Protein supports muscle maintenance, hormone regulation, immunity and tissue repair. The real concern arises not from protein itself, but from the source and balance of the diet,” he says.
For the general population, the recommended daily allowance (RDA) stands at 0.8–1 gram per kilogram of body weight, which can safely go up to 1.2–1.6 g/kg for physically active individuals. He suggests diversifying protein sources, including lentils, beans, soy, nuts, eggs, poultry and fish while maintaining overall nutritional balance.
When Too Much Protein Backfires
Trouble begins when high-protein diets turn extreme, especially those loaded with red meat, full-fat dairy or protein supplements.
The Bottom Line: Protein Is Essential, But Balance Is Key
Protein is undoubtedly vital for overall health, but context and moderation make all the difference. A well-rounded diet with moderate protein, high fibre, healthy fats and antioxidants supports a strong heart far better than extreme eating patterns ever could.
The danger doesn’t lie in ‘high-protein’ itself; it begins when it turns into ‘only-protein,’ especially when that protein comes primarily from red meat and processed supplements.
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