The benefits of plant-based foods keep coming up in this space. We often address the overarching issue of phasing more plant-based proteins into our diets, in general. But today, there’s a specific message… Plant-based proteins directly benefit our hearts!
Plant-based protein sources – heavy on the legumes (peas and beans)…
A research team at the Harvard TH Chan School of Public Health wanted to find out how much plant-based protein humans need to start reaping already-proven benefits such as better heart health and lower risk of cancer…
What they did
According to an abstract of their study report, the researchers data-mined 30 years of data on diet, lifestyle, and heart health among nearly 203,000 men and women enrolled in the Nurses’ Health Studies I and II and the Health Professionals’ Follow-up Study.
Participants reported their dietary intake every four years. The researchers calculated each parti-cipant’s total protein intake, measured in grams per day, as well as their specific intakes of animal and plant proteins.
Over the course of the study period, 16,118 Cardiovascular Disease (CVD) cases were recorded. Those included over 10,000 Coronary Heart Disease (CHD) cases and over 6,000 stroke cases.
Unexpected ancillary findings
The team quickly discovered that a simple ratio of plant to animal protein told the whole story.
Researchers found that the risk of developing both CVD and CHD declined as the ratio if plant to animal protein increased. But the risk o stroke was unaffected. However, when all animal protein in subjects’ diets was replaced with plant protein, risk of stroke was also reduced.
The risk reductions are likely driven by the replacement of red and processed meat with several plant protein sources, particularly nuts and legumes.
“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. For CHD prevention, a ratio of 1:1.3 or higher should come from plants,” said lead author Andrea Glenn, visiting scientist in the Department of Nutrition.
The takeaway
“Most of us need to begin shifting our diets toward plant-based proteins,” said senior study author Frank Hu. “We can do so by cutting down on meat, especially red and processed meats, and eating more legumes and nuts.”
However, a complete, 100 percent switch to plant-based protein all at once is not needed to begin reaping its benefits. Once again, the recommendation of other researchers, that a phase-in of plant-based protein is best, rather switching ‘cold turkey’, has been proven most effective and least dis-ruptive to our systems – and overall lifestyles.
As others have concluded before him, Hu sums up: “Such a dietary pattern is beneficial not just for human health but also the health of our planet.”
My take
The study, overall, stacks up still more evidence that increased consumption of plant-based proteins can deliver significant benefits to our coronary health. And there’s no better tie than right now to start phasing-in the plants!
~ Maggie J.