New Delhi: A recent study led by Harvard T.H. Chan School of Public Health researchers reveals that increasing plant-based protein intake while reducing animal-based protein consumption could significantly lower the risk of cardiovascular disease (CVD) and coronary heart disease (CHD).
Published in the American Journal of Clinical Nutrition, the study highlights the potential health benefits of replacing red and processed meats with plant proteins, particularly legumes and nuts. According to the researchers, This shift supports heart health and benefits environmental sustainability.
The study is among the first to explore the ideal ratio of plant to animal protein for heart health. Currently, the average American diet has a plant-to-animal protein ratio of 1:3. However, the findings suggest that a ratio of at least 1:2 is more effective in reducing the risk of CVD. For optimal CHD prevention, a ratio of 1:1.3 or higher is recommended, said lead author Andrea Glenn, an Assistant Professor at New York University, who conducted the research as a postdoctoral fellow at Harvard.
Researchers analyzed 30 years of data from nearly 203,000 participants, assessing their diet, lifestyle, and heart health. Over the study period, they documented 16,118 cases of CVD, including over 10,000 CHD cases and 6,000 strokes. Participants who consumed a higher ratio of plant to animal protein (around 1:1.3) experienced a 19% lower risk of CVD and a 27% lower risk of CHD.
Furthermore, individuals whose diets consisted of 21% protein—primarily from plant sources—showed a 28% lower risk of CVD and a 36% lower risk of CHD.
The study emphasizes that replacing processed meat with plant proteins, such as nuts and legumes, can improve markers of heart health, including blood lipids, blood pressure, and inflammatory biomarkers. This is partly due to the accompanying nutrients in plant proteins, such as fiber, antioxidants, vitamins, minerals, and healthy fats.
“This dietary shift is not only beneficial for individual health but also supports planetary health,” the authors told to IANS.
The findings provide actionable insights into how adjusting dietary protein sources can improve heart health and reduce disease risk, reinforcing the importance of plant-based eating in modern nutrition.