Protein is a vital macronutrient, playing a crucial role in building and repairing tissues, supporting immune function, and producing enzymes and hormones. While many people focus on carbohydrates and fats, ensuring adequate protein intake is essential for overall health and well-being. However, experts suggest that people are likely eating too much protein. Recent data indicates that adults consume an average of 2.9 ounces of protein daily, approximately 20% more than recommended. Choosing the right sources of protein is also important, as animal protein can contain saturated fat and cholesterol, which can increase the risk of cardiovascular disease. Conversely, plant proteins offer unsaturated fats, fiber, and beneficial phytochemicals. Here are seven high-protein foods to consider incorporating into your diet:

1. Eggs: Eggs are a complete protein source, meaning they contain all nine essential amino acids. They are also versatile and can be prepared in numerous ways, making them an easy addition to any meal. Beyond protein, eggs offer vitamins and minerals like vitamin D and choline.

2. Chicken Breast: A lean source of protein, chicken breast is a popular choice for those looking to increase their protein intake without excess fat. It's also incredibly versatile and can be baked, grilled, or sautéed to suit various recipes.

3. Greek Yogurt: This dairy product boasts a significantly higher protein content than regular yogurt. It's also rich in probiotics, which support gut health. Opt for plain, unsweetened varieties to avoid added sugars.

4. Lentils: These legumes are an excellent source of plant-based protein and fiber. They are also packed with iron and other essential nutrients. Lentils are a budget-friendly option and can be used in soups, stews, salads, and more.

5. Quinoa: Often referred to as a grain, quinoa is a complete protein, setting it apart from most plant-based sources. It's also gluten-free and provides a good source of fiber, making it a nutritious addition to any diet.

6. Fish: Many types of fish are high in protein and omega-3 fatty acids, which are beneficial for heart health. Salmon, tuna, and trout are excellent choices.

7. Nuts and Seeds: Almonds, chia seeds, and pumpkin seeds offer a combination of protein, healthy fats, and fiber. They make for convenient snacks or additions to meals, adding both nutrition and texture.

While incorporating these high-protein foods can be beneficial, it's important to consider overall dietary balance and individual health needs. A recent study found that high-protein diets might be associated with increased cardiovascular risk, especially for adults over 55. It's also worth noting that some protein-fortified foods may contain unhealthy ingredients like sugar, salt, and saturated fats. Consulting with a registered dietitian or healthcare professional can help determine the appropriate protein intake for your specific circumstances. Remember, a balanced diet that includes a variety of nutrient-rich foods is key to maintaining optimal health.