Does Plant Protein Lower Heart Disease Risk?
Jake Newby
| 4 min read
Did you know that all plants contain protein?
Despite their reputation for being thin on the vital macronutrient, vegan and vegetarian diets can pack a protein punch that satisfies the Dietary Guidelines for Americans’ daily recommendations.
It may be easier for many to hit protein goals by regularly eating meat, but new research says your heart will benefit if you swap out animal protein for plant-based protein — even here and there.
A large, 30-year study published in the American Journal of Clinical Nutrition found eating a higher ratio of plant to animal protein was associated with lower risks of cardiovascular disease (CVD) and coronary heart disease (CHD).
During the 2024 study, researchers calculated each participant’s total protein intake and their specific intakes of animal and plant proteins. They documented more than 26,000 total cases of CVD and CHD. While the average American eats a 1:3 plant-to-animal protein ratio, the study determined a ratio of at least 1:2 more effectively prevents CVD. That means for every two units of animal-based protein consumed, you should eat at least one unit of plant-based protein. For optimal CHD prevention, the study said, the ratio should be 1:1.3.
This study aligns with other research that touts the positive effects a plant-based diet can have on your health. One 2021 study found eating more vegan and vegetarian food in early adulthood lowered the risk for heart attack, stroke and heart failure later in life. A separate 2021 study found eating certain plant-based foods lowered the risk for heart disease in postmenopausal women.
What are the best sources of plant protein?
The heart disease risk reductions discovered in the 2024 study were driven largely by eating less red and ultra-processed meat. Research commonly links both red meat and ultra-processed meat to a higher risk of CVD and CHD, as well as diabetes. These are often high in saturated fat and sodium content, both of which are associated with heart disease.
Try rounding out your daily protein intake by eating several sources of plant protein. Federal dietary guidelines suggest replacing ultra-processed or high-fat meats like hot dogs, sausage and bacon with:
- Legumes such as peas, chickpeas, black beans, lentils and edamame
- Raw or low-sodium/unsalted nuts such as peanuts, almonds, pistachios and cashews
- Grains such as quinoa, buckwheat, millet and oatmeal
- Raw nut butters such as peanut butter, almond butter, cashew butter and soy nut butter
- Cruciferous vegetables such as broccoli and brussels sprouts
Soybeans stand out as a plant-based protein hero. They have the highest protein quality among plant proteins, with protein quality comparable to some animal proteins, according to research. The AHA states protein makes up nearly 40% of the calories from soybeans, compared to 20% to 30% from other legumes. Additionally, a 2019 Journal of Nutrition study found eating 25 grams of soy protein per day for six weeks was associated with lowering low-density lipoprotein – also known as “bad” cholesterol” – levels by3% to 4%.
What are the downsides of plant-based meat?
It may surprise you to learn that many of the prepackaged plant-based burgers in the frozen section of your local grocery store rival the protein content of traditional burgers. They are also typically enriched with vitamins and minerals like vitamin B12 and zinc. However, these meat-free patties have their faults.
Most leading meatless burgers brands are heavily processed and contain more grams of saturated fat per four-ounce servings than burgers made of lean ground beef or ground turkey, according to Harvard Health.
A European study published in 2024 determined ultra-processed foods made from plants increased the risk of CVD by 5% in its participants, while increasing the risk of premature death by 13%.
You are better off making bean-based burgers at home, where you can choose or craft the recipe to include minimal ingredients.
How much protein do I need per day?
As a refresher, the Recommended Dietary Allowance (RDA) of protein for the average adult is 0.36 grams per pound of body weight. That’s about 54 grams of protein per day for a 150-pound person. This number may be higher based on activity level and life stage, such as childhood and pregnancy.
If you are considering switching to an all plant-based diet, have a discussion with your primary care provider first to make sure it doesn’t pose any risks for your personal health profile.
Photo credit: Getty Images
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