Plant Protein vs Animal Protein Benefits: Which is best for heart health | – Times of India
When it comes to choosing the right protein for a healthy heart, the debate between plant protein and animal protein leaves people puzzled. Proteins are essential for muscle repair, energy, and overall well-being, but they can also impact cardiovascular health. Here is all we need to know about the differences and uncover which protein is better for your heart.
What are plant proteins and animal proteins?
Plant proteins are sourced from plant sources such as legumes, beans, nuts, seeds and whole grains. These proteins are commonly enhanced with fibre, antioxidants, and healthy fats, making them nutrient-rich.
In contrast, animal proteins are obtained from meat, poultry, fish, eggs, and dairy products. Although they are complete proteins, meaning they contain all essential amino acids, they are frequently heavy in saturated fats.
What does research say?
According to research, plant proteins have been associated with improved heart health results. A 30-year study discovered that people who consume more plant protein than animal protein had a 19% lower risk of cardiovascular disease (CVD) and a 27% lower risk of coronary artery disease (CAD).
Replacing red and processed meat with plant protein sources like lentils, soy, or nuts was shown to have the greatest cardiovascular benefits. But, consuming fish and lean animal protein, such as chicken, also offers heart-friendly advantages.
Why do plant proteins shine for heart health?
Plant Protein May Cut Heart Disease Risk
Plant proteins bring several heart-boosting benefits:
- Rich in fibre: Helps lower bad cholesterol (LDL) levels.
- Low in saturated fats: Reduces the risk of plaque buildup in arteries.
- Packed with antioxidants: Combats inflammation, a key factor in heart disease.
In contrast, some animal proteins, especially red and processed meats, are high in saturated fats and cholesterol, which can increase heart disease risk if consumed excessively.
Are all animal proteins bad?
Not all animal proteins are harmful to the heart. Fish, for instance, is rich in omega-3 fatty acids, which are excellent for cardiovascular health. Lean poultry and eggs can also be part of a heart-healthy diet when eaten in balance.
Here is what we need to keep in mind processed meats like sausages or frozen meat have been linked to increased risks of heart disease due to their high salt and fat content.
Vegan foods for better muscle growth
The verdict: Which protein should we choose?
For optimal heart health:
- Adding foods like lentils, quinoa, chickpeas, and nuts into your diet.
- Replace red and processed meat with plant-based alternatives or lean animal proteins.
- A mix of plant and lean animal proteins can support your overall health, but the bulk of your diet should lean towards plant sources.
