Researchers at the Harvard T.H. Chan School of Public Health recently released the results of a study 30 years in the making. The scientists reported replacing red and processed meats with plant proteins reduces the risk of CVD, cardiovascular disease. In the US CVD is the most common cause of disability and death. If we reduce the incidence by changing our food choices, we could preserve so many lives. Our health care costs would drop, improving the overall economy. We can make this happen.
Most notable, about this particular study, is that it is the first to investigate the ideal ratio of dietary plant to animal protein. Thirty years of data analyzing diet, lifestyle, and heart health among nearly 203,000 men and women enrolled in the Nurses’ Health Studies, and the Health Professionals’ Follow-up Study, were evaluated for each participant’s total protein intake in grams per day, and their intakes of animal vs. plant proteins. During the study there were more than 10,000 heart disease cases, and in excess of 6,000 strokes.
Those who consumed a greater amount of protein from all sources, but with a higher plant to animal protein ratio, had at least a 30% lower risk of both heart disease and stroke. The researchers concluded the proper ratio for preventing CVD is 1:2. Replacing red and processed meats with plant protein improved blood lipids [like HDL and LDL cholesterol], as well as inflammatory factors.
These improvements in blood markers of heart disease can be attributed to the inherent nature of plant foods, like fiber [there is no fiber in animal foods], antioxidant vitamins, minerals, and healthy fats.
Professor of Nutrition, and senior author of the study, Frank Hu, PhD at Harvard’s Chan School said, “Most of us need to begin shifting our diets toward plant-based proteins…by cutting down on meat, especially red and processed meats, and eating more legumes and nuts. Such a dietary pattern is beneficial not just for human health but also for the health of our planet.”
Legumes include chickpeas, split peas, black-eyed peas, peanuts, black beans, pinto beans, kidney beans, great northern beans, fat free refried beans, etc. Remember the original Blue Zones, the places in the world where many people live with a good quality of life past the age of 100? No matter their location on this planet, they have in common the consumption of beans as their main source of protein for many of their weekly main meals.
Think of beans and greens on pasta, vegetarian chili, minestrone soup, split pea soup, bean curry, black bean burgers, black bean soup, beans and rice, baked red peppers stuffed with beans and rice. Do remember that soybeans are also in this important food group, and offer tofu, tempeh, soy milk, soy tofu, and edamame. I enjoy cooking with wheat gluten, known as seitan, which has a mild chicken-ish flavor and texture. The options are endless, creative, and flavorful. Google can help you explore simple and delicious recipes that can assist in weight management, and preservation of good health.
I suggest using canned beans, rinsing them thoroughly, and draining them before adding them to your recipes. When available, I look for reduced sodium options. The New Year is the perfect time to give this new approach a try.
Dateline: Town of Colonie, Albany County, New York’s Capital Region