Could Swapping Steak for Beans Lower Your Heart Disease Risk?
A new study suggests that making a switch from animal to plant-based protein sources could significantly improve heart health. Researchers at Harvard University found that increasing consumption of plant proteins, like those found in legumes and nuts, while reducing the intake of meat, particularly red and processed meat, could play a vital role in preventing both cardiovascular disease (CVD) and coronary heart disease (CHD).
“Most of us need to begin shifting our diets toward plant-based proteins,” said Dr. Frank Hu, a professor of nutrition and epidemiology at Harvard University and the study’s senior author. “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 research team, led by Andrea Glenn, now an assistant professor at New York University, analyzed data from a large-scale study and discovered a strong link between plant protein consumption and a lower risk of heart disease.
“The average American eats a 1:3 plant to animal protein ratio,” Glenn explained.
The study indicated that while a completely plant-based diet might be ideal for CHD prevention, a ratio of at least 1:2 (plant to animal protein) was most beneficial for reducing overall CVD risk. For specifically preventing CHD, a ratio of 1:1.3 or higher derived from plants yielded the best results.
Over the study’s observation period, over 16,100 cases of CVD – including more than 10,000 cases of CHD and over 6,000 cases of stroke – were documented. Those who consumed the highest amounts of plant-based protein enjoyed a 28% lower risk of CVD and a 36% lower risk of CHD.
The researchers believe this protective effect stems from several factors. Replacing meat with plant protein sources, such as nuts and beans, can help lower blood fats, improve blood pressure, and reduce inflammation—all factors that contribute to heart disease. Plant-based foods are also naturally rich in fiber, antioxidants, vitamins, minerals, and healthy fats, further contributing to a healthier cardiovascular system.
These findings, published in the American Journal of Clinical Nutrition, add to the growing body of evidence supporting the health benefits of a plant-based diet.
Interested in learning more about how to incorporate more plant-based foods into your diet? The American Heart Association offers valuable resources and information:
