How Protein Choices Transform Heart Health
A recent study has found that increasing plant-based protein in one’s diet can significantly lower the risk of cardiovascular disease (CVD) and coronary heart disease (CHD). The 30-year study followed 203,000 participants and revealed that individuals who consumed a higher ratio of plant-based proteins to animal-based proteins had a 19% lower risk of developing CVD. Furthermore, they experienced a 27% reduction in the risk of CHD.
Dr. Frank Hu, the study’s senior author from Harvard University, emphasized the need for a shift towards plant-based protein sources, such as legumes and nuts, while reducing meat consumption, especially red and processed meats. He explained that adopting a plant-based diet is not only good for individual health but also benefits the planet.
The study also explored the optimal balance between plant and animal protein for heart health. Researchers found that cardiovascular disease risk starts to plateau when the plant-to-animal protein ratio reaches 1:2, while a 1:1.3 ratio is optimal for preventing coronary heart disease. Most Americans currently consume a 1:3 plant-to-animal protein ratio, which is less effective for heart disease prevention.
The findings are based on data from long-term studies, including the Nurses’ Health Studies I and II and the Health Professionals’ Follow-up Study. Over the 30 years, the research tracked over 16,000 cases of cardiovascular disease, including over 10,000 cases of CHD. Those who had the highest plant-based protein intake had a 28% lower risk of CVD and a 36% lower risk of CHD.
The study suggests that replacing animal protein with plant-based sources can improve heart health by lowering blood fats, improving blood pressure, and reducing inflammation. Plant-based foods are also rich in fiber, antioxidants, vitamins, and healthy fats, all of which help reduce risk factors for heart disease.
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