Load Up on Plants: Study Shows More Plant-Based Protein Could Mean a Healthier Heart
A new Harvard study suggests that Americans should consider making a significant shift towards plant-based protein to improve their heart health. The research, published in the American Journal of Clinical Nutrition, found that a higher ratio of plant to animal protein in the diet is linked to a considerably lower risk of I developing cardiovascular disease (CVD).
The research team, led by Harvard T.H. Chan School of Public Health’s Andrea Glenn, analyzed three decades worth of data from nearly 203,000 participants in the Nurses’ Health Studies and the Health Professionals’ Follow-up Study. Their results revealed that those who consumed the highest plant-to-animal protein ratio (approximately 1:1.3, meaning for every gram of animal protein, they ate almost the same amount of plant protein) had a 19% lower risk of CVD and an impressive 27% lower risk of coronary heart disease (CHD), compared to individuals with the lowest ratios (about 1:4.2).
“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," Glenn explained.
The researchers also discovered an intriguing pattern: while the CVD risk reduction plateaued around a 1:2 ratio, the benefits for CHD continue to increase with a higher ratio of plant-based protein.
"Most of us need to begin shifting our diets toward plant-based proteins," emphasized 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.”
Why Plant Protein?
While more research is needed to solidify the ideal balance between plant and animal protein, the study suggests that the potential heart health benefits likely come from replacing red and processed meat with protein-rich plant sources, such as nuts and legumes. This swap is believed to improve cardiometabolic risk factors, including blood lipids, blood pressure, and even inflammatory markers.
This protective effect could be attributed to the added benefits provided by plant proteins: they often come packaged with fiber, antioxidants, vitamins, minerals, and healthy fats—nutrients not typically found in abundance in animal protein sources.
Interestingly, while stroke risk wasn’t significantly impacted by protein ratio in this study, replacing red and processed meat with nuts and other plant proteins was linked to a lower risk.
This research provides compelling evidence that a thoughtfully designed diet, rich in plant proteins and lower in animal protein, could be instrumental in lowering the risk of heart disease.
Replicated below are links to the original study abstract, as well as relevant Harvard Chan resources:
*(hyperlinked in the article as per user request)
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https://ajcn.nutrition.org/article/S0002-9165(24)00737-8/abstract
For information about the byline, because the original outlines specific contacts, here’s how this could be rephrased:
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