New research published in The American Journal of Clinical Nutrition indicates that eating a higher ratio of plant proteins to animal proteins may decrease one’s risk of developing cardiovascular disease and coronary heart disease.
The prospective cohort study included over 160,000 females and over 42,000 males from three separate cohorts. The participants were given food frequency questionnaires every four years, and the ratio of plant to animal protein in each participant’s diet was assessed based on the percent of energy taken from each type of food. The follow-up lasted 30 years, during which the incidence of cardiovascular disease and coronary heart disease were measured. The goal of the study was to evaluate how the ratio of plant to animal protein in a person’s diet is related to their risk of developing heart disease.
The results showed that eating a higher ratio of plant protein to animal protein was associated with a lower risk of developing both cardiovascular disease and coronary heart disease. Those who ate the highest ratio of plant to animal protein had a 19% lower risk of cardiovascular disease and a 27% lower risk of coronary heart disease compared to participants who ate the lowest ratio. Eating more protein overall caused even greater reductions in risk when combined with a high ratio of plant to animal protein.
The researchers who conducted the study believe that most of the reduction in risk was driven by replacing red and processed meats with plant proteins, particularly legumes and nuts. These replacements could help lower blood lipid levels, blood pressure, and inflammation. While the average American eats a 1:3 ratio of plant to animal protein, a ratio of closer to 1:2 is likely to be beneficial for preventing heart disease.
Sources: The American Journal of Clinical Nutrition, Science Daily