Swapping Animal Protein for Plant Protein Linked to 23% Lower Risk of Dying From Heart Disease

Replacing just 5% of your calories from animal protein with plant protein is linked to a 23% lower risk of dying from cardiovascular disease, according to a meta-analysis published in Clinical Nutrition on April 2.

Researchers led from Universidad San Ignacio de Loyola in Lima, Peru pooled nine cohort studies covering 1,036,799 people and almost 20 million person-years of follow-up. Each study modeled an equal-calorie swap of animal protein for plant protein at 3% or 5% of total calories.

A 3% swap was linked to 12% lower cardiovascular mortality and a 5% swap to 23% lower, a significantly bigger effect. Either size of swap was linked to 9% lower deaths from any cause, and a 3% swap to 5% lower cancer deaths, according to the paper.

The authors conclude: "These findings support the potential role of increased plant-protein intake in dietary strategies aimed at reducing mortality risk."

For most people a 5% swap is small: a portion of beans, lentils, tofu or nuts in place of some meat or cheese each day.

Cardiologists have been saying this for years, with the American College of Cardiology recommending plant protein back in 2017, and a trial last October found plant protein builds muscle as well as animal protein.

Small swaps, big rewards.