New research shows plant protein improves heart health

Eating more plant-based protein than animal-based protein may help reduce the risk of cardiovascular disease (CVD) and coronary heart disease (CHD), according to a new study out Monday. The study, led by researchers at the Harvard TH Chan School of Public Health, showed that the risk reduction comes from replacing red and processed meat with plant proteins and eating more legumes and nuts. “Such a dietary pattern is beneficial not only for human health but also for the health of our planet,” they said in the study published in the American Journal of Clinical Nutrition. The study aimed to investigate the ideal ratio of plant and animal proteins and how it impacts health, especially heart health.
“The average American eats a 1:3 plant-to-animal protein ratio. Our findings suggest that a ratio of at least 1:2 is more effective in preventing CVD,” said lead author Andrea Glenn, assistant professor in the department of nutrition. ” and Food Studies at New York University. Glenn worked on the study as a postdoctoral fellow at the Harvard Chan School. To prevent CHD, the ratio must come from plants at 1:1.3 or higher, Glenn said.
The team used 30 years of data on the diet, lifestyle and heart health of nearly 203,000 men and women. During the four-year study period, 16,118 CVD cases were documented, including more than 10,000 CHD cases and more than 6,000 stroke cases. The results showed that people who ate a higher ratio of plant to animal proteins (about 1:1.3) had a 19 percent lower risk of CVD and a 27 percent lower risk of CHD.
Additionally, people whose 21 percent of energy came from protein and followed a higher plant-to-animal protein ratio had a 28 percent lower risk of CVD and a 36 percent lower risk of CHD. According to researchers, replacing processed meat with multiple plant protein sources, especially nuts and legumes, may improve blood lipids and blood pressure as well as inflammatory biomarkers. This is partly because plant proteins often contain high amounts of fiber, antioxidant vitamins, minerals and healthy fats.

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