Can Switching to Plant-Based Protein Lower Your Risk of Heart Disease?

• A diet emphasizing more plant protein compared to animal protein may offer cardiovascular advantages.

• A 30-year research study revealed that individuals consuming more plant protein had a reduced risk of cardiovascular disease and coronary heart disease.

• Experts highlight that plant proteins are rich in fiber and healthy fats while being low in saturated fats, contributing to cardiometabolic benefits.

  
  
  
  

  

  
  

Diets prioritizing plant over animal protein may support cardiovascular health.

Recent research in The American Journal of Clinical Nutrition indicates that those with the highest intake of plant-based protein relative to animal-based protein had a 19% reduced risk of cardiovascular disease (CVD) and a 27% reduced risk of coronary heart disease (CHD) compared to those with the lowest intake ratio.

“The average American's diet has a 1:3 plant-to-animal protein ratio. Our study suggests a minimum 1:2 ratio is more effective for CVD prevention. For CHD, a ratio of 1:1.3 or higher should be plant-based,” Andrea Glenn, lead author and visiting scientist at the Department of Nutrition, Harvard T.H. Chan School of Public Health, mentioned in a press statement.

Why increasing plant-based protein intake may lower health risks

The researchers analyzed 30 years of data on heart health, diet, and lifestyle from nearly 203,000 participants in the Nurses’ Health Studies I and II and the Health Professionals’ Follow-up study.

Participants reported their diet every four years as part of these studies.

From this information, researchers calculated daily protein intake in grams, including both plant and animal sources.

Adjusting for participants' health history, lifestyle, and socioeconomic factors, they found those with higher plant to animal protein ratios had the lowest risks for cardiovascular and coronary heart diseases.

Risk reductions were more significant among those with overall higher protein intake.

While cardiovascular disease risk reduction plateaued at a 1:2 plant-to-animal protein ratio, coronary heart disease risk continued to decrease with higher plant protein ratios.

The risk reduction is likely due to substituting red or processed meat with plant proteins like nuts and legumes.

These plant proteins are associated with higher levels of healthy fats, fiber, antioxidants, vitamins, and minerals, improving cardiometabolic risk factors such as inflammatory biomarkers, blood pressure, and blood lipids.

How to transition to a diet with more plant-based protein

“Most of us should start shifting towards plant-based proteins,” Frank Hu, MD, senior study author and Fredrick J. Stare Professor of Nutrition and Epidemiology at Harvard Chan School, stated in a press statement. “This can be achieved by reducing meat consumption, especially red and processed meats, and increasing intake of legumes and nuts. This dietary pattern benefits both human health and the planet.”

Christopher Gardner, PhD, a nutrition science expert at Stanford not involved in the study, finds the results innovative yet expected.

“These findings align with what we've known for years, though presenting it as a ratio is clever… It doesn't mean eliminating meat, just consuming less, especially compared to typical US consumption,” he told .

He suggests that disease reduction is more related to fiber and saturated fat differences between plant and animal proteins.

“The simplest view is that it's an indirect measure of fiber and saturated fat. For cardiovascular disease, fiber reduces risk while saturated fat increases it. Animal foods lack fiber and are major saturated fat sources, yet high in protein. Those eating the most plant protein consumed the most fiber and least saturated fat,” he explained.

The researchers emphasize that their study's ratios are estimates and further research is needed to determine the optimal balance between plant and animal protein.

The advantages of plant-based diets :

This research aligns with the recommendations of the World Health Organization and the American Heart Association to increase plant-based food consumption.

“This study further clarifies the benefits of consuming more plant-based proteins for heart disease risk and heart health,” Dana Hunnes, PhD, a senior dietitian at UCLA not involved in the study, shared with Healthline.

She suggests that even small steps to reduce meat intake can make a difference.

“Start incorporating more plant-based proteins (whole foods, not highly processed) into your diet while reducing animal proteins. Gradual changes make it easier,” she advised.

The American Heart AssociationTrusted Source advocates for a heart-healthy diet centered on fruits, vegetables, and whole grains with protein primarily from plants.

Gardner notes that many global cultures provide excellent examples of incorporating plant-based foods and proteins into a nutritious and flavorful diet.

“Globally, you see Asian populations consuming soy, tofu, tempeh, soy milk; Middle Eastern populations enjoying hummus; Indian dishes like chana masala with chickpeas; Indonesia's Gado Gado with peanut sauces on vegetables; and the rice and beans dishes of Latin America. These are not bland foods but delicious staples of diverse cuisines worldwide,” he said.

The Takeaway

Studies indicate that a diet with a greater proportion of plant to animal protein may offer cardiovascular benefits.

A 30-year study found that those with higher plant-based protein intake compared to animal-based had a 19% reduced risk of cardiovascular disease and a 27% reduced risk of coronary heart disease.

Experts attribute this to the fiber content and lower saturated fat levels in plant-based protein sources.