• Country

A Higher Ratio of Plant to Animal-Based Protein Is Good for Your Heart

By Jiri Kaloc

How much plant protein should you eat to improve your heart health? A recent study from Harvard T.H. Chan School of Public Health suggests that increasing plant protein intake while reducing consumption of red and processed meats can have significant heart health benefits. The study also provides specific recommendations on the ideal plant-to-animal protein ratio for optimal cardiovascular health. Let’s take a look at what those are.

Plant protein to animal protein ratio matters

The research analysed 30 years of dietary and health data from over 200,000 participants. Over this period, participants reported their dietary intake every four years, allowing researchers to assess the impact of different protein sources on cardiovascular disease (CVD) and coronary heart disease (CHD). After adjusting for lifestyle, sociodemographic, and medical factors, the study found the following.

  • People consuming the highest plant-to-animal protein ratio (1:1,3) had a 19% lower risk of CVD and a 27% lower risk of CHD compared to those with the lowest ratio (1:4,2)
  • People with the highest protein intake (21% of energy from protein) and a high plant-to-animal protein ratio had a 28% lower risk of CVD and a 36% lower risk of CHD.
  • Replacing red and processed meat with plant-based sources like nuts was associated with a lower risk of stroke.

The study’s lead author, Andrea Glenn, puts these ratios in perspective. “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,” she said.

Lentils
Increasing plant protein intake while reducing consumption of red and processed meats can have significant heart health benefits. © Profimedia

How does plant protein help?

The results clearly show that increasing plant protein while reducing animal proteins can make a meaningful difference in heart health. The study suggests that the health benefits of plant protein are primarily due to replacing red and processed meats with plant-based alternatives like nuts and legumes. These foods contribute to lower cholesterol, improved blood pressure, and reduced inflammation, all of which are crucial for good cardiovascular health.

“Most of us need to begin shifting our diets toward plant-based proteins. We can do so by cutting down on meat, especially red and processed meats, and eating more legumes and nuts. Such a dietary pattern is beneficial not just for human health but also the health of our planet,” said senior author Frank Hu.

How much plant protein should you have?

While global dietary guidelines have long recommended increasing plant protein intake, the ideal balance between plant and animal proteins wasn’t clearly stated. This study suggests we should improve the ratio of plant protein to animal protein to 1:1,3 or, in other words, eat almost the same amount of plant protein as we do animal protein.

If you’re like the average American mentioned here, it would be a substantial change. In reality, this would mean having at least one of the three main meals of the day fully centred around plant-based protein. You can do that by swapping out a slice of meat for tofu, for example. Or you can get inspired by vegan meals centred around beans, lentils or chickpeas; those can be surprisingly tasty.

Small diet changes are the way to go

The great thing about these results is that you aren’t forced to cut something out of your diet completely or make a dramatic change. The study reinforces the idea that small dietary shifts can have a significant impact on long-term health. Trying new recipes and adding some plant-based meals into your routine is doable and it’s a habit that you can maintain long-term.