A recent viral Instagram video by cardiologist Dr Dmitry Yaranov has revived debate on whether high-protein diets could trigger heart attacks in young adults. In the now-trending clip, Dr Yaranov warns that years of eating like a carnivore—packed with animal protein and supplements—can lead to dangerous buildup of cholesterol and inflammation in the arteries. “A six-pack doesn’t protect you from a plaque rupture,” he says, cautioning that fitness on the outside can hide serious internal risks.

According to Dr Yaranov, extreme protein-heavy diets high in red meat can raise LDL (bad) cholesterol, accelerate atherosclerosis (arterial hardening), and heighten the risk of early heart attacks—even in those who appear athletic. His warning struck a chord among fitness enthusiasts but caused alarm among many who rely on protein for muscle building.

Indian cardiologists, however, say such concerns apply mainly to extreme cases. Most Indians actually suffer from protein deficiency, not excess. Dr Ashish Jai Kishan of Fortis Escorts Hospital explains, “The belief that high-protein diets increase heart risk is a misconception. The real problem is imbalance—too much red meat, trans fats, and refined carbs, and too little fibre or healthy fats.” He notes that the recommended daily protein intake ranges from 0.8 to 1.6 grams per kilogram of body weight, urging people to include plant-based sources like lentils, beans, and soy alongside lean meats, eggs, and fish.

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Dr Ashish Kumar Govil of Max Hospital warns that the “fitness-obsessed culture” has led many young adults to misuse protein supplements. “Excessive intake from red meat or processed powders can elevate cholesterol and inflammation, gradually blocking arteries,” he says, adding that no amount of exercise can offset a poor diet. He advises moderation, combination with fruits and vegetables, and routine heart check-ups for those on intensive diets.

Experts agree that the real danger lies in imbalance and overdependence on animal or processed protein. Dr Niranjan Hiremath from Apollo Hospitals sums it up: “Your heart is not a muscle you build in the gym. Extreme protein diets strain the kidneys, raise cholesterol, and erode heart health. True fitness comes from variety, not extremes.” The consensus is clear—protein is essential, but a well-rounded diet rich in fibre, antioxidants, and good fats is the true key to heart longevity.

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