Diet tips: Eating less animal and more plant protein helps cut risk of heart disease

Diet guide: Animal foods have zero fibre, and are the main sources of saturated fat. Whereas most plant protein also means the most fibre and the least saturated fat (Image: Canva)

Diets with a higher ratio of plant to animal protein may be beneficial for cardio-metabolic health. According to research titled Dietary plant-to-animal protein ratio and risk of cardiovascular disease in 3 prospective cohorts, published in The American Journal of Clinical Nutrition, those who eat the highest ratio of plant-based protein to animal-based protein had a 19 percent lower risk of cardiovascular disease (CVD) and a 27 percent lower risk of coronary heart disease (CHD) compared to those who ate the lowest ratio of plant to animal protein.

In a press statement, Andrea Glenn, lead author of the study and a visiting scientist in the Department of Nutrition at the Harvard T.H. Chan School of Public Health, said, “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.”

In their study, the researchers examined 30 years of data on heart health, diet, and lifestyle of nearly 203,000 males and females. The participants were asked to report on their diet every four years as part of these studies.

The researchers state that reduction in risk for those diseases is likely due to replacing red or processed meat with plant protein like nuts and legumes. These plant proteins are often associated with higher amounts of healthy fats, fibre, antioxidants, vitamins, and minerals.

Also read | Benefits of plant-based proteins: Build strong muscles, keep heart healthy, manage weight

How to shift your diet to more plant-based protein

One simple way to do so is to cut down meat intake and increase eating of more dals, soy, tofu and nuts. Such a dietary pattern helps not just us, but also the planet by reducing the carbon footprint.

Disease reductions are less about protein and more about the differences in fibre and saturated fat content of both sources of protein.

Animal foods have zero fibre, and are the main sources of saturated fat. Whereas most plant protein also means the most fibre and the least saturated fat.

The researchers note that the ratios in their study are estimates and that further research is needed to determine the ideal balance between plant and animal protein.

Also read | 7 protein-rich food you must include in a plant-based diet

The benefits of plant-based diets

This new research is yet another study supporting the recommendations of the World Health Organization and the American Heart Association (AHA), both of whom suggest that people should move towards plant-based foods.

On its website, the AHA states “eat an overall healthy dietary pattern that emphasizes: A wide variety of fruits and vegetables, whole grains and products made up mostly of whole grains, sources of  protein like legumes, and nuts; fish and seafood; low-fat or fat-free dairy; and, if you eat meat and poultry, ensure it is lean and unprocessed.”

DISCLAIMER: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.