It sounds simple, yet it hides incredible power. A new study from one of the most prestigious public health schools in the world, Harvard TH Chan, clearly showed that consuming more plant proteins in the diet significantly reduces the risk of cardiovascular diseases. These are heart and vascular diseases, such as clogged arteries, heart attacks, or angina, which cause as many as 18 million deaths worldwide each year – more than any other disease. And yes, more plants mean fewer of these issues.
The Heart Dislikes Sausages – But Loves Beans
A study involving as many as 203,000 people (over a 30-year period!) revealed something incredible. People who consumed more plant proteins had a 27% lower chance of developing heart disease. If they also consumed more total proteins (not just plant-based, but overall more proteins), the risk was even lower – up to 36% lower for a heart attack!
Now let's take a look at some truly interesting numbers. The average American – and this partly applies to us as well – consumes approximately 1 part of plant proteins for every 3 parts of animal proteins. Researchers suggest that the ideal ratio should be at least 1:2 or even 1:1.3 – meaning almost half of our proteins should come from plants. And if that doesn't convince you yet – those with the best ratio of plant to animal proteins had a 19% lower chance of developing cardiovascular diseases.
Beans Are Not Just for Soldiers – But for Those Who Want to Live Longer
Why are plant proteins so good? Let's explain it in simple terms. When you replace red and processed meats (like sausages, salami, hot dogs, and such) with plant sources of proteins, such as beans, lentils, chickpeas, tofu, nuts, and seeds, your body receives more beneficial nutrients. Plants are rich in fibers, which help clear your arteries, as well as vitamins, minerals, and healthy fats that your heart simply loves.
Additionally, plant proteins do not contain harmful substances found in meat, such as saturated fats, cholesterol, and preservatives present in processed meats. Numerous studies have shown that consuming just 100 grams of processed meat per day can increase the risk of heart disease by up to 20%.
And if you're still hesitating – know that while stroke is less commonly associated with proteins, a study mentions that replacing red meat with nuts also reduces the risk of stroke.
Folk Wisdom Has Long Known What Science Now Confirms
In traditional medicine, a rule has been followed for centuries: Eat a spoonful of lentils in the morning, and you won't need a doctor until the evening. Grandmothers knew how to cook thick bean soup, providing strength without burdening the body. In today's world, science only confirms what farmers knew a century ago without a microscope.
Plant proteins are mainly found in legumes and nuts. 100 grams of lentils contain as much as 9 grams of proteins, while 100 grams of almonds contain 21 grams! This is almost equivalent to beef – except you also get fibers, calcium, magnesium, and antioxidants that cleanse the blood and strengthen your veins.
Why Does the Effect Plateau – and Where Is the Right Balance?
Scientists have also wondered if there is a limit where more plant proteins no longer provide benefits. They found that while the benefits slowly start to diminish when we reach a ratio of about 1:2 (one unit of plant to two units of animal proteins), the benefits for the heart continue to increase if we consume even more plant sources.
The most benefits were observed in those who consumed 21% of their daily calories from proteins, which is much more than the recommended 10-15%. However, this was safe – their hearts were healthier, they had lower blood pressure, fewer inflammations in the body (which are measured by so-called inflammatory markers), and better cholesterol levels.
Swap Sausage for a Handful of Nuts – Not Just for Your Heart, but for the Earth Too
And one more thing: plant-based food is not only good for us but also for the planet. According to the United Nations Food and Agriculture Organization (FAO), animal husbandry is responsible for as much as 14.5% of all greenhouse gas emissions, mostly due to cattle breeding and meat processing. If every person in Europe swapped just one meat dish with a plant-based one each week, it would reduce CO2 emissions by 27 million tons annually – equivalent to those produced by 10 million cars.
How to Start Without Drastic Changes?
It's not about everyone becoming vegans overnight. What you can start today is simple:
- Swap salami for hummus.
- Prepare oatmeal with flaxseeds instead of eggs for breakfast.
- Swap meat for bean stew with quinoa for lunch.
- And for dinner? Maybe pan-fried tofu with roasted vegetables in olive oil.
If you find these steps too big, start with one plant-based day per week. Over time, your habits will solidify, and your health will improve slowly but surely.
Science Confirming What People Have Known Without Papers
The Harvard study is just one in a long line. As early as 2019, the JAMA Internal Medicine journal published a similar study involving 130,000 people. They also found that more plant proteins mean longer life, fewer heart diseases, and even less cancer. Another study from 2020 (published in the British Medical Journal) concluded that simply replacing 3% of calories from red meat with plant proteins reduces mortality by 12%.
Less Meat, Better Health – and Don't Forget Grandma's Recipes
If you've always thought that steak is the only source of strength, it might be time to rediscover the power of plants. Replacing some meaty meals with dishes made of beans, lentils, nuts, and seeds will not only prolong your life but also improve its quality. Your heart will be thankful, your veins cleaner, and your energy more stable.
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