A recent study examined the potential effects that consuming different forms of protein may have on heart health.
The researchers were interested in the ratio of plant vs. animal-based protein people consumed and their long-term health outcomes.
The researchers learned that consuming a higher ratio of plant to animal protein could lead to a reduction of both coronary heart disease (CHD) and cardiovascular disease (CVD).
With deaths attributed to heart disease holding the top spot in the U.S., researchers wonder how to cut that number. While medications and technological interventions help, diet remains a focus point for those looking to prevent heart disease or improve their health after being diagnosed with it.
Researchers at the Harvard T.H. Chan School of Public Health recently released the results of a 30-year study that analyzed the effect consuming more plant-based protein than animal-based protein has on heart health.
While the research did not yield a specific ratio of plant to animal protein to incorporate into dietary guidelines, the researchers did learn that people who consume more plant-based protein generally have lower ratios of both CHD and CVD.
People with the highest ratio of plant to animal protein had a 19% lower risk of CVD and a 27% lower risk of CHD.
Shifting the focus to plant-based protein sources
According to the Centers for Disease Control and Prevention, heart disease is the leading cause of death for both adult men and women. In 2022, around 1 out of 5 deaths were attributed to heart disease.
There are many reasons someone can develop heart disease, such as genetics, poor dietary choices, and habits such as smoking tobacco products and drinking alcohol.
People concerned about their heart disease risk can lower it by exercising and making better food choices. For example, choosing lean meats vs. fatty red meats can reduce heart disease risk.
While protein is a staple in a diet, and focusing on lean proteins is more beneficial for the heart, some researchers wonder if people should focus more on consuming proteins derived from a non-animal source.
Diets that focus on plant-based proteins have increased in recent years as vegetarianism and veganism rise. Quinoa, edamame, and chickpeas are examples of the plant-based proteins people use.
With the benefits of consuming non-animal sources of protein in mind, researchers in the current project accessed data compiled in a 30-year study to develop a better understanding of how higher ratios of plant-based protein impact the heart.
The study involved more than 200,000 participants. People who signed up to participate who already had CVD or cancer were excluded.
The participants provided information about their health every two to four years, and completed food frequency questionnaires (FFQ) every four years. With the FFQ, the participants reported how often they consumed specific foods over the past year, which the researchers used to determine their daily ratio of plant to animal protein intake.
Throughout the study, if a participant reported having a major illness that would potentially cause them to make changes to their diets, the researchers stopped tracking their FFQs.
Once the study concluded, the researchers analyzed dietary intake and CVD and CHD outcomes.
A higher ratio of plant-based protein yield heart benefits
By the end of the 30-year study, 16,118 participants reported developing CVD, and 10,187 participants reported developing CHD. Additionally, 6,137 participants reported having strokes.
The researchers compared this data to the plant-animal protein ratio to see if they could find any connections between the ratio and CVD/CHD risk.
