Swapping Animal Proteins For Plant Version Helps Cardiovascular Health

Cardiovascular disease is the top killer in the United States and all over the world. It claims the lives of 610,000 Americans every year and accounts for 31 percent of all overall worldwide deaths. It is serious business.

There are several ways we can all reduce our risk, but one of the biggest contributing factors to the disease is our diet. New research lends some good news and backs up existing findings: making simple swaps in the foods we eat every day can leave our arteries in much better health.

Dr. John Sievenpiper of St. Michael’s Hospital led a meta-analysis and review of 112 studies on the topic of subbing plant-based proteins for their animal-based counterparts and seeing what results the switch had on heart health. The findings, published in the Journal of the American Heart Association, described how swapping just one to two servings of animal protein for a plant protein every day reduced cholesterol markers that indicate risk of cardiovascular disease by 5 percent.

“That may not sound like much, but because people in North America eat very little plant protein, there is a real opportunity here to make some small changes to our diets and realize the health benefits,” Dr. Sievenpiper told Science Daily. It was also discovered that these plant protein foods (think soy, dried peas, beans and lentils) have the best effect when consumed with foods that contain water-soluble fiber, like oats and barley. Whole, fibrous foods can also have a positive effect on cholesterol levels.

The idea that plant-based foods are better for human health isn’t a new one. And there are many people who, especially in the last few years, are jumping on board with this heart-healthy way of eating. Just this week Forbes published an article that detailed the rise of plant-based foods and popularity in the mainstream.

If you are wondering ways to include more plant proteins into your daily meals, look no further than this comprehensive list of delicious and healthy foods. There are also plenty of recipes out there for quick and filling meals that don’t depend on those ubiquitous chalky powders. Eating for heart health doesn’t have to be bland or boring – being creative with the flavors and textures plant-based foods have to offer is not only rewarding and trendy… it just might save your life.

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Photo credit: Thinkstock

48 comments

Marie W
Marie W1 months ago

thanks for sharing

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C Holmes
C Holmes7 months ago

Something our ancestors knew to do, but modern food industry fails to do, and, many people never knew why these were important: ....
Legumes are big on the list of plant proteins.
.....Trouble is, legumes contain things called "Anti-Nutrients"......meaning, legumes/beans have a component that will block your body from getting certain nutrients.
.....THEREfore.....it's very important to Soak dried legumes/beans, for several hours [like at least 8 hours], rinse, replace water, then cook, and cook for a few to several hours....those steps remove the Anti-nutrients, making legumes really healthy options.
.....Note: for crock-pot cooking done without using much electricity....
Make what's called a "straw box", or like it...it's a heavily insulated box the hot pot of beans or stew can sit in, and cook itself using the 1st 15 to 30 minutes of cooking at a boil.
Link for one site about "straw-boxes" [which can be made using all kinds of handy recycled materials].
We've used one for years. Rules: All bits of food in the pot, must be cut to bite-size bits, to insure all get cooked. Really god insulation is key. Then, assemble what you want to slow-cook. Bring to boil on stovetop, and let that boil for at least 15 to 20 minutes. Turn off stove. Put pot of food into the insulated box, close that up so insulation is all around the pot inside. Leave it to cook itself from the initial boil.
This can be set-up in m

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Rob Chloe Sam N
Rob Chloe Sam N7 months ago

Interesting Article, Thanks for sharing this.

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Danuta W
Danuta W7 months ago

thanks for sharing

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Tanya W
Tanya W7 months ago

Thank you for sharing

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Tanya W
Tanya W7 months ago

Noted

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Sophie M
Past Member 7 months ago

Thank you

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Mike R
Mike R7 months ago

Thanks

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Glennis W
Glennis W7 months ago

Thank you for caring and sharing

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Glennis W
Glennis W7 months ago

Very informative Thank you for caring and sharing

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