Latest Harvard study: Plant protein intake can help reduce the risk of heart diseas

In recent years, a growing body of research has shown that a healthy diet is crucial to maintaining heart health. A new study from the Harvard T.H. Chan School of Public Health further confirms that plant protein intake is closely related to heart health. The study, published in the American Journal of Clinical Nutrition, shows that replacing red and processed meat with plant-based proteins can significantly reduce the risk of cardiovascular disease.

Analyzing nearly 30 years of data covering about 203,000 adults, Harvard researchers found that people who consumed more plant protein, especially from nuts and legumes, were linked to a lower risk of cardiovascular disease and coronary heart disease. Risks fell by 19% and 27% respectively. The results highlight the potential benefits of replacing animal protein, especially red and processed meat, with plant-based protein in reducing heart disease risk.

Study leader Dr. Andrea Glenn, now a professor at New York University's Steinhardt School, pointed out that although plant protein did not show a significant association with stroke risk, its positive impact on heart health cannot be ignored.

In addition to the alternative role of plant protein, research also points to the critical role of total protein intake in maintaining heart health. Those who increased their plant protein intake while maintaining a higher total protein intake had a 28% and 36% lower risk of cardiovascular disease and coronary heart disease, respectively. Professor Frank Hu, one of the senior authors of the study, emphasized: "The current intake ratio of plant protein to animal protein in the United States is about 1:3, but our study shows that a ratio of at least 1:2 is more conducive to prevention. Cardiovascular disease, and for the prevention of coronary heart disease, the plant protein ratio should be 1:1.3 or higher.”

This finding has important implications for future shifts in American dietary patterns. Professor Frank Hu said that by reducing the intake of red meat and processed meat and increasing the intake of plant foods such as beans and nuts, it will not only help improve personal health, but also help promote environmental sustainability.

While the findings are encouraging, the researchers stress that more research is needed to determine the optimal ratio of plant to animal protein. Future research is expected to further clarify this ratio and provide more scientific basis for global nutrition guidelines.

Overall, increasing your plant protein intake is certainly a long-term strategy worth trying to improve heart health. Beans and nuts are not only rich in protein, they also provide an abundance of fiber, vitamins and other heart-healthy nutrients. Research shows that the association between plant protein intake and heart health is optimal at a 1:2 ratio, but the risk of coronary heart disease continues to decrease as the ratio of plant protein increases. Therefore, incorporating almond or chickpea stew into your daily diet may be a smart choice to promote heart health.