Switching from meat to plant-based proteins can significantly benefit your heart, according to a groundbreaking 30-year study. The research revealed that individuals with the highest intake of plant-based protein relative to animal protein reduced their risk of cardiovascular disease (CVD) by 19 per cent and coronary heart disease (CHD) by 27 per cent.

Plant Proteins: A Healthy Shift

“Most of us need to begin shifting our diets toward plant-based proteins,” said Dr Frank Hu, professor of nutrition and epidemiology at Harvard University and the study's senior author. He suggests reducing the consumption of red and processed meats while incorporating more legumes, nuts, and other plant proteins into meals. Dr Hu emphasized that this dietary change not only enhances human health but also benefits environmental sustainability.

Finding the Ideal Balance

The study explored the optimal balance between plant and animal protein consumption. While moving to an entirely plant-based diet showed the most significant reduction in CHD risk, the benefits for CVD plateaued at a plant-to-animal protein ratio of 1:2.

“The average American consumes protein at a ratio of 1:3 from plants to animals,” explained lead author Andrea Glenn, now an assistant professor of nutrition at New York University. “Our findings suggest that shifting to at least a 1:2 ratio is more effective for CVD prevention. For CHD, a ratio of 1:1.3 or higher from plants is ideal.”

Study Highlights

The study analyzed data from 203,000 men and women who participated in the Nurses’ Health Studies I and II and the Health Professionals’ Follow-up Study. Participants were surveyed about their diets every four years. Over the 30-year period, the researchers documented more than 16,100 cases of CVD, including over 10,000 CHD cases and 6,000 strokes.

The findings, published in the American Journal of Clinical Nutrition, confirmed that higher plant-based protein consumption reduced the risks of both CVD and CHD. Specifically, those with the highest intake of plant protein experienced a 28 per cent lower risk of CVD and a 36 per cent lower risk of CHD.

Why Plant Proteins Matter

Replacing meat with plant proteins like nuts and beans appears to lower blood fats, regulate blood pressure, and reduce inflammation. Additionally, plant-based foods are rich in fibre, antioxidants, vitamins, minerals, and healthy fats, which collectively help mitigate risk factors for heart disease.

The evidence is clear: embracing plant-based proteins can be a powerful step toward a healthier heart and a sustainable future.

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