Consuming plant-based protein can help to prevent the development of heart problems, new research has demonstrated.
A recent study from Harvard T.H. Chan School of Public Health has found that eating a 1:2 plant to animal protein ratio may reduce the risk of coronary heart disease (CHD) and cardiovascular disease (CVD).
Replacing red and processed meats with plant proteins has been seen to have a positive effect on overall heart health, the evidence has reported.
First author Andrea Glenn said: “The average American eats a 1:3 plant to animal protein ration. Our findings suggest a ratio of at least 1:2 is much more effective in preventing CVD. For CHD prevention, a ratio of 1:1.3 or higher should come from plants.”
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During the investigation, the team of academics examined the lifestyle and health data of more than 200,000 adults, all of whom were enrolled in the Nurses’ Health Studies I and II and the Health Professionals’ Follow-up Study.
Every four years, each participant filled in a survey to outline their food intake, with the researchers particularly looking at total protein intake.
Throughout the study, a total of 16,118 cases of CVD were reported, including more than 10,000 CHD cases and more than 6,000 stroke cases.
According to the findings, the participants who consumed a higher ratio of plant to animal protein were 19% less likely to develop CVD and 27% CHD.
Sources of plant protein include nuts and legumes. A high intake of nuts and legumes can improve your blood lipids and blood pressure, as well as inflammatory biomarkers.
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Traditionally, plant proteins contain a higher amount of fibre, antioxidant vitamins, minerals, and healthy fats compared to animal proteins, researchers have said.
Co-author Professor Frank Hu said: “Most of us need to begin shifting our diets towards plant-based proteins.
“We can do so by cutting down on meat, especially red and processed meats, and eating more legumes and nuts.”
He added: “Such a dietary pattern is beneficial not just for human health but also the health of our planet.”
Read the full study in the American Journal of Clinical Nutrition.
