Eating more plant
protein may help you stay heart healthy.
Researchers based their
findings on observing 43,272 U.S. men with an average age of 53. While the
study focused on men in the United States, it is likely these findings will
hold true for women as well.
According to the study, processed red meats include bacon, hot dogs, sausages and salami are associated with an increased risk of death and major chronic diseases. Replacing red meat with high-quality plant foods, like beans, nuts or soy may be associated with a modestly reduced risk of coronary heart disease (CHD). Replacing it with whole grains, dairy products and eggs may also reduce this risk.
The study concluded that for every one serving per day, total red meat was associated with a 12 percent higher risk of CHD. An 11 percent higher risk was seen for unprocessed meat, and processed red meat presented a 15 percent higher risk.
Intake of one serving per day of combined plant protein sources, which include nuts, legumes and soy, was associated with a 14 percent lower risk of CHD.
“The intake of high quality plant-based proteins such as nuts, legumes, as well as whole grains and dairy products, showed an additional decreased risk for heart disease,” Nicole Roach, RD, CDN, registered dietitian at Lenox Hill Hospital in New York, said.
She added that choosing plant-based options over red meat can help reduce the amount of saturated fats, cholesterol and heme iron, which can keep the heart healthy.
Plant-based
options also increase the intake of unsaturated fat, fiber, antioxidants,
polyphenols — all of which can benefit heart health by either increasing
protective cholesterol, reducing bad cholesterol, or improving the function of
the heart’s blood vessels.
The World Health Organization also released nutrition advice during the COVID-19 pandemic that emphasizes the consumption of less fat, salt, and sugar to lower the risk of obesity, heart disease, stroke, diabetes and certain types of cancer.
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