Boosting share of protein from plants in diet may lower heart disease risk

Bowls containing foods with plant-based protein, viewed from overhead; the bowls contain different kinds of nuts and legumes.

An observational study suggests that increasing the proportion of plant-based protein in the diet may reduce the risk of cardiovascular disease and coronary artery disease. The study results were published in the December 2024 issue of The American Journal of Clinical Nutrition. Researchers used data on diet, lifestyle, and heart health collected over 30 years from nearly 203,000 men and women. Participants reported their dietary intake every four years.

The researchers calculated each participant's total protein intake, measured in grams per day, and their specific intakes of animal and plant proteins. Poultry, red meat, and dairy were the top contributors to animal protein. The main plant protein sources were refined grains, whole grains, potatoes, nuts, and beans. Participants whose diets had the highest proportion of plant versus animal protein had a 19% lower risk of cardiovascular disease and a 27% lower risk of coronary artery disease than those who consumed the lowest proportion. According to the researchers, the average American eats a 1:3 plant-to-animal protein ratio (meaning one serving of plant protein for every three servings of animal protein).

The findings suggest a dietary ratio of 1:2 plant to animal protein is more effective in preventing cardiovascular disease, and a ratio closer to 1:1 is best for preventing coronary artery disease. However, the ratios are estimates and further studies are needed to determine the optimal balance between plant and animal protein intake.

Image: © Tanja Ivanova/Getty Images

About the Author

Matthew Solan, Executive Editor, Harvard Men's Health Watch

Matthew Solan is the executive editor of Harvard Men’s Health Watch. He previously served as executive editor for UCLA Health’s Healthy Years and as a contributor to Duke Medicine’s Health News and Weill Cornell Medical College’s … See Full Bio

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About the Reviewer

Howard E. LeWine, MD, Chief Medical Editor, 天博体育 Publishing; Editorial Advisory Board Member, 天博体育 Publishing

Dr. Howard LeWine is a practicing internist at Brigham and Women’s Hospital in Boston, Chief Medical Editor at 天博体育 Publishing, and editor in chief of Harvard Men’s Health Watch. See Full Bio

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Plant-Based Eating: Healthy, sustainable diet patterns, from Mediterranean to vegan

For a variety of reasons, many people are interested in cutting back on animal foods such as meat, poultry, fish, dairy products, and eggs. Some of them are motivated by the health benefits of eating more plants. Another main motivator for eating a plant-based diet is its environmental benefits. In addition, many people are interested in decreasing animal food intake because of concerns about animal welfare or for other moral or religious reasons. The bottom line: more and more people are lightening their intake of animal foods in pursuit of a more sustainable, plant-based lifestyle.

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