Eating More Plant Than Animal Protein May Cut Your Heart Disease Risk

New research highlights that diets higher in plant-based protein can significantly benefit cardiovascular health. A 30-year study published in The American Journal of Clinical Nutrition found that individuals consuming a greater ratio of plant to animal protein had a 19% lower risk of cardiovascular disease (CVD) and a 27% lower risk of coronary heart disease (CHD) compared to those consuming the lowest ratios.

Why Plant Proteins Matter
Plant-based proteins like legumes, nuts, and seeds are rich in fiber, healthy fats, and antioxidants, while being low in saturated fats—factors linked to improved heart health. Researchers observed that even small dietary shifts, such as replacing red or processed meats with plant proteins, can significantly reduce heart disease risk.

Lead author Andrea Glenn suggests moving from the average 1:3 plant-to-animal protein ratio to at least 1:2 for CVD prevention and 1:1.3 or higher for CHD prevention. The study also noted that the protective benefits increase as the ratio of plant to animal protein rises.

Small Changes, Big Impact
Adopting a more plant-focused diet doesn’t mean eliminating meat but rather balancing the intake. Senior author Dr. Frank Hu advises starting with simple swaps, such as adding legumes and nuts while cutting back on processed meats. Beyond personal health, this approach benefits the environment.

Global Inspiration for Plant-Based Eating
Examples from around the world show how plant proteins can seamlessly blend into diverse cuisines. Think hummus in the Middle East, chickpea curries in India, or rice and beans in Latin America. These dishes are not only heart-healthy but also delicious and satisfying.

Takeaway
Shifting to a diet with more plant-based proteins can significantly lower the risk of heart disease and improve overall health. Experts recommend incorporating more plant-based foods gradually for lasting benefits—both for your heart and the planet.