More plant protein over animal protein equals better heart health
As heart disease remains the number one killer in the US, prevention is key. The power of plants should be on your plate.
A recent study out of the Harvard T.H. Chan School of Public Health finds that eating more plant-based protein over animal-based protein may cut the risk of cardiovascular disease (CVD) and coronary heart disease (CHD). The study investigators found that the reduced risk is likely due to swapping red and processed meats with plant proteins such as beans, lentils, and tofu. The most heart health benefits were observed with both eating more plant protein and higher protein consumption overall.
This study was the first to evaluate the ratio of plant protein to animal protein and its impact on heart health. The study was published Dec. 2 in the American Journal of Clinical Nutrition.
Lead author Andrea Glenn, a visiting scientist in the Department of Nutrition and Food Studies at New York University notes, "The average American eats a 1:3 plant to animal protein ratio. 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".
Thirty years of data on diet, lifestyle, and heart health in nearly 203,000 men and women enrolled in the Nurse’s Health Studies I and II and the Health Professional’s Follow-up Study were used in the research. Subjects provided their dietary intake every four years.
Each subject's total protein intake in grams per day, as well as their exact intakes of animal and plant protein was recorded. Throughout the study period, 16,118 CVD cases, including over 10,000 CHD cases and over 6,000 stroke cases, were noted.
The study’s investigators adjusted the subject’s health history, lifestyle factors, and sociodemographic data and discovered that consumption of a higher ratio of plant to animal protein was linked with lower risk of CVD and CHD. Subjects who ate the lowest plant-to-animal protein ratio (1:2.2), compared to those who ate the highest (1:1.3) had nearly a 20% lower risk of CVD and a 27% reduced risk of CHD.
Subjects who consumed more protein overall had even higher risk reductions. Participants who ate the most protein (21% of calories from protein) and followed a higher plant-to-animal protein ratio had a 28% lower risk of CVD and 36% lower CHD risk compared to individuals who ate the least protein (16% of calories).
A significant link between the risk of stroke and the ratio was not seen, although swapping red and processed meats with various plant sources like nuts showed a reduced risk of stroke.
The scientists also evaluated if there’s a threshold at which consuming more plant protein stops having added benefits or could confer negative effects. Risk reduction for CVD starts to plateau at about a 1:2 ratio, but CVD risk continues to decline at higher ratios of plant-to-animal protein intake.
The researchers believe the risk reductions are likely related to the replacement of red and processed meat with various plant protein sources, especially nuts and legumes. These swaps have been found to improve cardiometabolic risk factors such as lipids, blood pressure, and biomarkers of inflammation. Plant proteins contain high amounts of antioxidants, fiber, vitamins, minerals, and healthy fats.
"Most of us need to begin shifting our diets toward plant-based proteins," said senior author Frank Hu, Fredrick J. Stare Professor of Nutrition and Epidemiology at Harvard Chan School. "We can do so by cutting down on meat, especially red and processed meats, and eating more legumes and nuts. Such a dietary pattern is beneficial not just for human health but also the health of our planet."
The ideal balance between plant and animal protein is not fully established and this study identified estimates of ratios. More research is indicated to find how the risk of stroke may be affected by protein intake.
Below are ways to put more plant-based proteins and healthy fats on your plate:
· Add nuts or seeds to breakfast cereal such as oatmeal, bran flakes, or shredded wheat.
· Snack on plant-based proteins such as nut butter, hummus, or a variety of nuts and seeds.
· Maintain Meatless Monday with beans, lentils, or tofu.
· Include beans and lentils in side dishes, salads and soups.
· Pair beans or lentils with brown rice or quinoa for a complete protein.
· Try bean or lentil-based pasta in place of traditional pasta to increase protein intake.
· Replace sugary granola with chopped nuts in yogurt.
· Use tofu or seitan in stir-fries in place of beef or pork.
· Enjoy roasted chickpeas in place of fried snacks.
· Include healthy fats in your diet from avocados, avocado oil, canola oil, and olive oil as well as nuts, seeds, and nut butter.
Lisa Andrews, MEd, RD, LD
Reference:
Andrea J Glenn, Fenglei Wang, Anne-Julie Tessier, JoAnn E Manson, Eric B Rimm, Kenneth J Mukamal, Qi Sun, Walter C Willett, Kathryn M Rexrode, David JA Jenkins, Frank B Hu. Dietary plant-to-animal protein ratio and risk of cardiovascular disease in 3 prospective cohorts. The American Journal of Clinical Nutrition, 2024; 120 (6): 1373 DOI: 10.1016/j.ajcnut.2024.09.006
Lisa Andrews, MEd, RD, LD, is a registered dietitian and owner of Sound Bites Nutrition in Cincinnati. She shares her clinical, culinary, and community nutrition knowledge through cooking demos, teaching, and freelance writing. Lisa is a regular contributor to Food and Health Communications and Today’s Dietitian and is the author of the Healing Gout Cookbook, Complete Thyroid Cookbook, and Heart Healthy Meal Prep Cookbook. Her line of food pun merchandise, Lettuce beet hunger, supports those suffering food insecurity in Cincinnati. For more information,
More plant over animal protein equals better heart health
More plant protein over animal protein equals better heart health
As heart disease remains the number one killer in the US, prevention is key. The power of plants should be on your plate.
A recent study out of the Harvard T.H. Chan School of Public Health finds that eating more plant-based protein over animal-based protein may cut the risk of cardiovascular disease (CVD) and coronary heart disease (CHD). The study investigators found that the reduced risk is likely due to swapping red and processed meats with plant proteins such as beans, lentils, and tofu. The most heart health benefits were observed with both eating more plant protein and higher protein consumption overall.
This study was the first to evaluate the ratio of plant protein to animal protein and its impact on heart health. The study was published Dec. 2 in the American Journal of Clinical Nutrition.
Lead author Andrea Glenn, a visiting scientist in the Department of Nutrition and Food Studies at New York University notes, "The average American eats a 1:3 plant to animal protein ratio. 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".
Thirty years of data on diet, lifestyle, and heart health in nearly 203,000 men and women enrolled in the Nurse’s Health Studies I and II and the Health Professional’s Follow-up Study were used in the research. Subjects provided their dietary intake every four years.
Each subject's total protein intake in grams per day, as well as their exact intakes of animal and plant protein was recorded. Throughout the study period, 16,118 CVD cases, including over 10,000 CHD cases and over 6,000 stroke cases, were noted.
The study’s investigators adjusted the subject’s health history, lifestyle factors, and sociodemographic data and discovered that consumption of a higher ratio of plant to animal protein was linked with lower risk of CVD and CHD. Subjects who ate the lowest plant-to-animal protein ratio (1:2.2), compared to those who ate the highest (1:1.3) had nearly a 20% lower risk of CVD and a 27% reduced risk of CHD.
Subjects who consumed more protein overall had even higher risk reductions. Participants who ate the most protein (21% of calories from protein) and followed a higher plant-to-animal protein ratio had a 28% lower risk of CVD and 36% lower CHD risk compared to individuals who ate the least protein (16% of calories).
A significant link between the risk of stroke and the ratio was not seen, although swapping red and processed meats with various plant sources like nuts showed a reduced risk of stroke.
The scientists also evaluated if there’s a threshold at which consuming more plant protein stops having added benefits or could confer negative effects. Risk reduction for CVD starts to plateau at about a 1:2 ratio, but CVD risk continues to decline at higher ratios of plant-to-animal protein intake.
The researchers believe the risk reductions are likely related to the replacement of red and processed meat with various plant protein sources, especially nuts and legumes. These swaps have been found to improve cardiometabolic risk factors such as lipids, blood pressure, and biomarkers of inflammation. Plant proteins contain high amounts of antioxidants, fiber, vitamins, minerals, and healthy fats.
"Most of us need to begin shifting our diets toward plant-based proteins," said senior author Frank Hu, Fredrick J. Stare Professor of Nutrition and Epidemiology at Harvard Chan School. "We can do so by cutting down on meat, especially red and processed meats, and eating more legumes and nuts. Such a dietary pattern is beneficial not just for human health but also the health of our planet."
The ideal balance between plant and animal protein is not fully established and this study identified estimates of ratios. More research is indicated to find how the risk of stroke may be affected by protein intake.
Below are ways to put more plant-based proteins and healthy fats on your plate:
· Add nuts or seeds to breakfast cereal such as oatmeal, bran flakes, or shredded wheat.
· Snack on plant-based proteins such as nut butter, hummus, or a variety of nuts and seeds.
· Maintain Meatless Monday with beans, lentils, or tofu.
· Include beans and lentils in side dishes, salads and soups.
· Pair beans or lentils with brown rice or quinoa for a complete protein.
· Try bean or lentil-based pasta in place of traditional pasta to increase protein intake.
· Replace sugary granola with chopped nuts in yogurt.
· Use tofu or seitan in stir-fries in place of beef or pork.
· Enjoy roasted chickpeas in place of fried snacks.
· Include healthy fats in your diet from avocados, avocado oil, canola oil, and olive oil as well as nuts, seeds, and nut butter.
Lisa Andrews, MEd, RD, LD
Reference:
Andrea J Glenn, Fenglei Wang, Anne-Julie Tessier, JoAnn E Manson, Eric B Rimm, Kenneth J Mukamal, Qi Sun, Walter C Willett, Kathryn M Rexrode, David JA Jenkins, Frank B Hu. Dietary plant-to-animal protein ratio and risk of cardiovascular disease in 3 prospective cohorts. The American Journal of Clinical Nutrition, 2024; 120 (6): 1373 DOI: 10.1016/j.ajcnut.2024.09.006
Lisa Andrews, MEd, RD, LD, is a registered dietitian and owner of Sound Bites Nutrition in Cincinnati. She shares her clinical, culinary, and community nutrition knowledge through cooking demos, teaching, and freelance writing. Lisa is a regular contributor to Food and Health Communications and Today’s Dietitian and is the author of the Healing Gout Cookbook, Complete Thyroid Cookbook, and Heart Healthy Meal Prep Cookbook. Her line of food pun merchandise, Lettuce beet hunger, supports those suffering food insecurity in Cincinnati. For more information,
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