To prevent (cardiovascular) blockages… Eat meat and beans in this ratio for effectiveness.

Meat is an excellent source of protein. However, the downside is that it's higher in fat than plant-based protein sources like soybeans. Eating too much of it is known to harm vascular health.

 

It's best to enjoy meat in moderation and get your protein from beans. The average adult consumes a 3:1 ratio of animal-based to plant-based protein. A recent study found that a diet with a higher proportion of plant-based protein than this lowers the risk of cardiovascular disease.

 

A research team from the Harvard School of Public Health analyzed data from approximately 203,000 adult men and women enrolled in the Nurses' Health Study (NHS) 1 and 2. The study participants' diet, lifestyle, and heart health were tracked for approximately 30 years. Participants reported their diets every four years, and the research team calculated their animal and plant-based protein intake based on these data. During the follow-up period, 16,118 cases of cardiovascular disease occurred. Of these, more than 10,000 were coronary artery disease, and more than 6,000 were strokes.

After removing variables such as the participants' medical history and socioeconomic factors, the study found that a higher proportion of plant-based protein in total protein intake was associated with a lower risk of cardiovascular disease. The group with the highest ratio of plant-based protein to animal-based protein (1.3 to 1, or 1.3 g of animal protein for every 1 g of plant-based protein) had a 27% lower risk of cardiovascular disease than the group with the lowest ratio (4.2 to 1). The risk of coronary artery disease was also reduced by 19%. This trend was particularly pronounced in those with high protein intake.

 

This study did not observe a reduction in stroke risk when increasing the ratio of plant-based protein to animal-based protein intake. However, numerous other studies have shown that replacing animal-based protein from red meat and processed meat with plant-based protein from beans and nuts reduces stroke risk.

 

The research team found that the overall risk of cardiovascular disease decreased until the ratio of plant-based to animal-based protein intake was increased to 2:1. However, after this point, increasing the proportion of plant-based protein did not further reduce the risk. However, the risk of coronary artery disease continued to decline.

 

“To prevent cardiovascular disease, it is recommended to eat at least 1 gram of plant-based protein for every 2 grams of animal-based protein,” said Andrea Glenn, lead author of the study and a visiting scholar in the Department of Nutrition at Harvard University. “To more effectively prevent coronary artery disease, it is desirable to increase the proportion of plant-based protein to 1 gram of plant-based protein for every 1.3 grams of animal-based protein.”

 

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Cardiovascular precautions

If animal is 3, plant is 1

Remember the ratio

however,

The proportion of vegetable protein

A diet higher than this lowers the risk of cardiovascular disease.

 

I need to eat plant-based foods rather than animal-based ones.