Does Plant Protein Lower Heart Disease Risk by 27%? 3 Reasons Why It Makes Sense, As Per Dietician

Published in the American Journal of Clinical Nutrition, the study explored the effects of plant-based protein consumption on heart health. Researchers found that individuals who consumed higher amounts of plant-based protein had a 19% lower risk of cardiovascular disease (CVD) and a 27% lower risk of coronary heart disease (CHD). Although the study did not provide a specific ratio of plant to animal protein to incorporate into dietary guidelines, it confirmed that higher plant protein consumption has a direct correlation with reduced heart disease risk.

This finding is crucial because heart disease remains the leading cause of death in both men and women. According to the Centres for Disease Control and Prevention (CDC), in 2022, heart disease was responsible for approximately 1 out of every 5 deaths in the USA.

To understand the significance of this, we reached out to Dt Priyanka Bandal, Senior Dietician at Manipal Hospital, Pune, who emphasised, "Adopting plant-based protein options can be a simple yet powerful lifestyle change for those concerned about heart disease risk, offering long-term benefits for heart health."

Why Plant Protein Makes Sense for Heart Health

Lower Saturated Fat Content

According to Dt Priyanka Banda, “Plant-based proteins, such as legumes, nuts, seeds, soy, and vegetables, typically contain lower levels of saturated fats compared to animal proteins.” Saturated fats are known to elevate cholesterol levels, increasing the risk of heart disease. By replacing animal protein with plant-based options, individuals can reduce their intake of harmful fats, promoting better heart health.

High Fibre Content

Fibre-rich foods are another reason why plant protein benefits the heart. Plant-based proteins are naturally high in dietary fibre, which helps reduce LDL (low-density lipoprotein), also known as "bad cholesterol." Dt Bandal explains, "Fibre not only improves cholesterol levels but also supports overall cardiovascular function, keeping the heart in good shape."

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Antioxidants, Phytochemicals, and Improved Blood Pressure

Plant-based proteins are packed with antioxidants, vitamins, and minerals that combat inflammation and oxidative stress—key contributors to heart disease. Dt Bandal further emphasises, "The presence of phytochemicals in plant proteins has been shown to improve blood pressure, a critical factor in preventing heart disease." By incorporating more plant-based foods, individuals may also experience improved weight management, reducing strain on the heart.

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As the research suggests, consuming more plant-based proteins could be an effective strategy for reducing the risk of heart disease. Along with the benefits of lowering saturated fat, improving cholesterol levels, and supporting better blood pressure, plant proteins provide an array of nutrients essential for heart health.

Dt Bandal concludes, “Incorporating more plant protein into our diets is a step toward a healthier, more sustainable lifestyle, promoting long-term heart health and overall well-being.”

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