Meat is a great source of protein. However, it has the disadvantage of containing more fat than plant-based protein sources like soy. Excessive consumption is known to harm vascular health.

 

It is advisable to enjoy meat in moderation and obtain protein through beans. Usually, adults consume animal and plant proteins in a ratio of 3:1. Recently, a study has been published showing that a diet with a higher proportion of plant-based protein can reduce the risk of cardiovascular disease.

 

A research team from Harvard University School of Public Health in the United States analyzed data from over 203,000 adults enrolled in the Nurses' Health Study 1 and 2. The dietary habits, lifestyle, and heart health of the participants were monitored for over 30 years. Participants reported their diets every four years, and the research team calculated their intake of animal and plant proteins based on this data. During the follow-up period, 16,118 cases of cardiovascular disease occurred. Of these, over 10,000 cases were coronary artery disease, and over 6,000 were strokes.

As a result of removing variables such as participants' medical history and socio-economic factors, it was confirmed that the higher the proportion of plant-based protein in total protein intake, the lower the risk of cardiovascular disease. The group with the highest ratio of plant-based protein intake compared to animal-based protein (1.3 to 1, 1.3g of plant-based protein per 1g of animal-based protein) had a 27% lower risk of developing cardiovascular disease than the group with the lowest ratio (4.2 to 1). The risk of coronary artery disease was 19% lower. This trend was particularly pronounced among individuals with high protein intake.

 

This study did not observe a reduction in stroke risk when increasing the ratio of plant-based protein intake compared to animal-based protein. However, many other studies have found that replacing animal proteins from red meat and processed meats with plant-based proteins such as beans and nuts can reduce the risk of stroke.

 

The research team reported that the overall risk of cardiovascular disease decreased until the ratio of animal to plant protein intake was increased to 2:1, but beyond that point, increasing the proportion of plant protein did not further reduce the risk. However, the risk of coronary artery disease continued to show a decreasing trend thereafter.

 

Andrea Glenn, a visiting researcher at Harvard University's Department of Nutrition and the lead author of the paper, said, "To prevent cardiovascular disease, it is good to consume at least 1 gram of plant-based protein for every 2 grams of animal-based protein," and "To more effectively prevent coronary artery disease, it is advisable to increase the proportion of plant-based protein to the point where you consume 1 gram of plant-based protein for every 1.3 grams of animal-based protein."

 

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Cardiovascular Care

If animal-based is 3, plant-based is 1.

Remember the ratio

However,

Proportion of plant-based protein

A diet higher than this reduces the risk of cardiovascular disease

 

I should focus more on plant-based options rather than animal-based ones.