Boost Your Heart Health by Increasing Plant Protein Intake
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New Delhi, Dec 2 (NationPress) Increasing the consumption of plant-based protein relative to animal protein may significantly lower the likelihood of developing cardiovascular disease (CVD) and coronary heart disease (CHD), as highlighted in a recent study published on Monday.
The research, conducted by experts at Harvard T.H. Chan School of Public Health, indicated that the observed risk reductions are primarily due to substituting red and processed meats with plant proteins and increasing the intake of legumes and nuts.
“This dietary approach is advantageous not only for personal health but also benefits the health of our planet,” the researchers noted in the study, which appeared in the American Journal of Clinical Nutrition.
The study aims to explore an optimal ratio of plant to animal protein and its effects on health, particularly focusing on heart health.
“Currently, the average American follows a 1:3 plant-to-animal protein ratio. Our results indicate that a 1:2 ratio is far more effective in mitigating the risk of CVD,” stated lead author Andrea Glenn, an Assistant Professor in the Department of Nutrition and Food Studies at New York University. Glenn contributed to this study during her postdoctoral fellowship at Harvard Chan School.
To lower the risk of CHD, a plant protein contribution of 1:1.3 or more is recommended, according to Glenn.
The research team analyzed 30 years of data regarding diet, lifestyle, and heart health from nearly 203,000 participants. Throughout the four-year study, they documented 16,118 CVD cases, which included over 10,000 CHD cases and more than 6,000 stroke cases.
The findings indicated that individuals with a higher consumption ratio of plant protein to animal protein (approximately 1:1.3) experienced a 19 percent decrease in the risk of CVD and a 27 percent reduction in the risk of CHD.
Moreover, participants who derived 21 percent of their energy from proteins and maintained a higher plant-to-animal protein ratio reported a 28 percent lower risk of CVD and a 36 percent lower risk of CHD.
The researchers concluded that swapping out processed meats for various sources of plant protein, particularly nuts and legumes, can enhance blood lipids, blood pressure, and inflammatory markers. This is in part due to the fact that plant proteins are generally rich in fiber, antioxidant vitamins, minerals, and healthy fats.
