Making a simple swap to your diet could help slash your risk of heart disease by a whopping 27 percent. A new study has revealed that the secret to protecting against cardiovascular problems may be as easy as changing your sources of protein.
The research, which was published in The American Journal of Clinical Nutrition, showed that replacing some of your animal proteins in meals for plant-based options could boost your heart health.
As part of the study, Harvard researchers tracked almost 203,000 people over a period of 30 years.
They found that people who consumed a diet with the highest ratio of plant to animal protein saw an incredible 19 percent lower risk of cardiovascular disease (CVD) and a 27 percent lower risk of coronary heart disease.
Researchers highlighted that currently the average American diet features a 1:3 ratio of plant to animal protein.
In a media release, lead author Andrea Glenn said: “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.”
However, they don’t recommend just cutting out meat completely. Instead it is about strategically replacing certain types of meat.
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The healthiest option involves replacing red and processed meats for protein-rich plant alternatives like nuts and legumes. This is because these plant proteins provide fibre, antioxidant vitamins, minerals, and healthy fats that contribute to improved blood pressure and reduced inflammation.
However, upping your plant protein was found to slash the chances of coronary heart disease even further. Coronary heart disease is a type of cardiovascular disease and is the most common cause of death worldwide.
While cardiovascular disease risk levels off around a 1:2 plant-to-animal protein ratio, heart disease risk keeps declining with even higher plant protein intake.
Senior author Frank Hu added: “Most of us need to begin shifting our diets toward plant-based proteins. We can do so by cutting down on meat, especially red and processed meats, and eating more legumes and nuts.”
Some plant-based foods rich in protein include:
- Lentils and beans
- Nut and seeds
- Tofu and tempeh
- Quinoa
- Mycoprotein (Quorn).
It comes as previous research has linked meat consumption with a higher risk of cardiovascular disease.
One study from 2020 found that processed meat, unprocessed red meat, or poultry was associated with a small increased risk of coronary heart disease, stroke, heart failure, and death related to heart and circulatory disease.
