A plant-based, high-protein diet may reduce the risk of heart disease.

30, 2020 // -- A high-protein diet can reduce the risk of death for any reason, according to a study published in the British Medical Journal.
researchers found that a high-protein diet was associated with a reduced risk of death for a variety of causes, but also plant-based proteins were associated with a reduced risk of heart disease, diabetes and stroke.
These findings have important implications for public health, as increased intake of plant proteins can be achieved relatively easily by replacing animal proteins and has a significant impact on longevity," the researchers said in a statement.
30 years of follow-up studies at Tehran Medical University, Harvard University T.H. Researchers at the Chan School of Public Health, Bregan Women's Hospital in Boston and Harvard Medical School reviewed 32 studies that assessed the risk of death from all-cause, cardiovascular disease and cancer in adults 19 years of age and older.
: They assessed all studies for bias, which could affect their findings.
, the researchers used mathematical models to compare the effects of highest and lowest protein intake and analyzed the information to assess the relationship between protein intake and death.
32 years of follow-up, more than 16,000 of the 715,128 participants died of cardiovascular disease and more than 22,000 from cancer.
the benefits of a small increase in plant protein has confirmed that total high protein intake is associated with a low risk of all-cause death compared to people on a low-protein diet.
, they also determined that there was no significant link between eating animal protein and the risk of death from cardiovascular disease.
't do any good.
, participants who ate 3 percent more foods containing plant protein a day had a 5 percent lower risk of dying from any cause.
a plant-based diet are linked to reducing heart disease and high blood pressure, according to researchers who have worked on plant-based diets.
American Diabetes Association studied a large number of people who followed a high-fiber, plant-based diet and found that their blood sugar and three-month glycation of hemoglobin decreased by an average of 1 percent.
glycoglobin is a hemoglobin that chemically bonds with sugar.
the study's authors, "the mechanisms by which plant proteins affect human health are not yet clear."
" but they believe that plant proteins are good for the cardiovascular system, while meat proteins are not, in part because of a protein called insulin-like growth factor (IGFs).
confirmed that IGFs are linked to chronic diseases such as cancer, heart disease and even osteoporosis.
, the study authors wrote: "Although animal protein intake was associated with increased concentrations of insulin-like growth factors, the intake of plant protein from the diet was not associated with an increase in insulin levels.
increase in insulin-like growth factor levels was associated with an increased risk of age-related diseases.
study also found that animal protein intake was associated with high cholesterol levels regardless of weight, while "plant protein intake was associated with low plasma cholesterol levels."
health experts who get the protein they need from plants stress that most plant foods are incomplete proteins, which means they lack one or more essential amino acids.
, complementary proteins are paired together to form a complete protein that provides all essential amino acids.
examples of this pairing include rice and legume chickpea puree with peanut butter on whole-wheat bread: Researchers say iron and vitamin C can be better absorbed.
you have to be creative and wise with different plant-based foods.
in addition to providing many good nutrients, plants also contain fiber.
promotes a healthy digestive system.
it can make you feel full.
a new study that found that a high-protein diet reduces the risk of death for a variety of reasons compared to a low-protein diet.
although researchers found that eating animal protein was not associated with heart disease, participants who ate plant protein had a significantly lower risk of heart disease.
experts say plant foods must be paired in a healthy way to ensure we eat all the protein our bodies need.
():Dietary intake of total, animal, and plant proteins and risk of all cause, cardiovascular, and cancer mortality: systematic review and dose-response meta-analysis of prospective cohort studies BMJ 2020; 370 doi: https://doi.org/10.1136/bmj.m2412Plant-Based, High Protein Diet May Lower Risk of Heart DiseaseDiets high in protein, particularly plant protein, linked to。 lower risk of deathAssociation of diet with serum insulin-like growth factor I in middle-and elderly men.