Eat More Plants, Fewer Sausages for a Healthier Heart
A new study suggests that increasing your plant protein intake and lowering your reliance on animal protein could be a powerful strategy for improving heart health.
Researchers from the Harvard TH Chan School of Public Health analyzed three huge, long-term studies following the diets and health of over 200,000 participants. Their findings, published in the American Journal of Clinical Nutrition, suggest that a higher ratio of plant-based to animal-based protein is linked to a lower risk of developing cardiovascular disease (CVD) and coronary heart disease (CHD).
The study found that individuals who ate the highest ratio of plant protein to animal protein had a 19% lower risk of CVD and a 27% lower risk of CHD compared to those who consumed the least plant protein. These benefits were even stronger for those who ate more protein overall. Participants who consumed the most protein (21% of their calories) and stuck to a higher plant-to-animal ratio enjoyed a 28% lower risk of CVD and a 36% lower risk of CHD compared to those who ate less protein (16% of calories).
Lead author Dr. Andrea Glenn, an assistant professor and visiting scientist in the TH Chan School’s department of nutrition, explained, "The average American eats a 1:3 plant to animal protein ratio. Our findings suggest that a ratio of at least 1:2 is much more effective in preventing CVD."
She added, "For CHD prevention, a ratio of 1:1.3 or higher should come from plants."
While the study doesn’t explain the exact mechanisms behind these findings, the researchers believe that it could be linked to the replacement of red and processed meats, which are known contributors to cardiovascular disease risk.
Interestingly, the study found no significant association between plant protein intake and stroke risk, and more research is needed to understand this link.
One limitation of the study is that the dietary questionnaires didn’t distinguish between processed and non-processed plant-based foods. Dr. Glenn noted, "More studies are needed to determine whether processed plant-based foods and non-processed plant-based foods contribute differently to cardiovascular risks.”
She emphasized, "We are unable to determine if most of the foods would be homemade or store bought, or considered ultra-processed foods, especially for the amount of protein coming from plants and animals."
Understanding the differing impacts of different types of plant protein sources will be crucial for refining dietary recommendations for optimal heart health.
What are the specific health benefits of consuming a higher ratio of plant-to-animal protein?
## Eat More Plants, Fewer Sausages for a Healthier Heart
**Interviewer:** We’re joined today by Dr. Alex Reed, a leading researcher in cardiovascular health. Dr. Alex Reed, a new study published in the *American Journal of Clinical Nutrition* suggests that increasing our plant protein intake and cutting down on animal protein could be a simple but powerful way to protect our hearts. Can you tell us more about this?
**Dr. Alex Reed:** Absolutely. This was a large-scale study following over 200,000 people for years, and what we found was fascinating. Those who ate more plant-based protein compared to animal protein had a significantly lower risk of developing both cardiovascular disease and coronary heart disease. We’re talking about a 19% lower risk for CVD and a 27% lower risk for CHD compared to those who consumed the least plant protein. [[1](https://www.sciencedaily.com/releases/2024/12/241202124220.htm)]
**Interviewer:** That’s remarkable. What kind of plant-based proteins are we talking about here?
**Dr. Alex Reed:** Think of things like beans, lentils, tofu, nuts, seeds, peas – all those delicious and nutritious options.
**Interviewer:** Are there any particular reasons why plant protein might be better for our hearts compared to animal protein?
**Dr. Alex Reed:** While further research is needed to fully understand the mechanisms, plant-based proteins are often lower in saturated fat and cholesterol, and they’re rich in fiber, vitamins, and minerals, which are all beneficial for heart health. [[1](https://www.sciencedaily.com/releases/2024/12/241202124220.htm)]
**Interviewer:** That’s encouraging news. So, what’s your take-away message for our viewers today?
**Dr. Alex Reed:** Making simple swaps in our diets – opting for beans instead of bacon, lentils instead of sausage, tofu stir-fry instead of a steak – can make a real difference for our heart health. It’s about adding more plants to your plate and enjoying the many delicious and heart-healthy options nature provides.
