Eating More Plant Than Animal Protein May Cut Your Heart Disease Risk

Diets with a higher ratio of plant to animal protein may be beneficial for cardiovascular health.
New research published in The American Journal of Clinical Nutrition found that those who ate the highest ratio of plant-based protein to animal-based protein had a 19% lower risk of cardiovascular disease (CVD) and a 27% lower risk of coronary heart disease (CHD) when compared with those who ate the lowest ratio of plant to animal protein.

Why eating more plant-based protein may better reduce health risks
In undertaking their study, the researchers examined 30 years of data on heart health, diet, and lifestyle of nearly 203,000 males and females.
Participants were asked to report on their diet every four years as part of these studies.
From this data, the researchers calculated the participants’ daily protein intake in grams, including both plant and animal protein.

The researchers adjusted for the health history of the participants, as well as lifestyle and socioeconomic factors. They found that the participants who ate a higher ratio of plant to animal protein had the lowest risk for cardiovascular disease and coronary heart disease.
They found those reductions were even greater in those who ate more protein overall.
The researchers say the reduction in risk for those diseases is likely due to replacing red or processed meat with plant protein sources like nuts and legumes.

These plant proteins are often associated with higher amounts of healthy fats, fiber, antioxidants, vitamins, and minerals. They have also been found to improve cardiometabolic risk factors like inflammatory biomarkers, blood pressure, and blood lipids.
How you can shift your diet to eat more plant-based protein
“Most of us need to begin shifting our diets toward plant-based proteins,” Frank Hu, MD, senior author of the study, and Fredrick J. Stare Professor of Nutrition and Epidemiology at Harvard Chan School, said in a press statement. “We can do so by cutting down on meat, especially red and processed meats, and eating more legumes and nuts.”

For cardiovascular disease, it is well known that fiber decreases risk and saturated fat increases risk. Animal foods have zero fiber, and are the main sources of saturated fat…and have a high amount of protein. The individuals eating the most plant protein were getting the most fiber and the least saturated fat,” he said.

The Takeaway
Research suggests that a diet with a higher ratio of plant to animal protein may have cardiovascular benefits.
A 30-year study found that those who ate a higher ratio of plant-based protein compared to animal-based protein had a 19% lower risk of cardiovascular disease and a 27% lower risk of coronary heart disease.
Experts say this is likely due to the fiber content and low amounts of saturated fats found in plant-based sources of protein.