Plant proteins help boost heart health
NEW research, published online in the Journal of the American Heart Association, has found yet more evidence to support the health benefits of a plant-based diet.
Researchers from St Michael’s Hospital, in Toronto, Canada, carried out a systematic review and meta-analysis of 112 randomised control trials, in which participants replaced animal proteins with plant proteins in their diet for at least three weeks. Most of the studies used soy (plant) proteins to replace dairy (animal) proteins.
The team then looked at the effect of these replacements on three key markers for cholesterol – low-density lipoprotein (or bad) cholesterol, which contributes to fatty buildups in arteries and raises the risk of cardiovascular disease; non-high density lipoprotein (or good) cholesterol; and apolipoprotein B, the proteins in bad cholesterol that clog arteries.
The results suggested that replacing one to two servings of animal proteins with plant proteins every day – mainly soy, nuts and pulses such as dried peas and beans, lentils and chickpeas – could lead to a small reduction in the main cholesterol markers, around 5%.
“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 [but impactful] changes to our diets, and realise the health benefits,” said study lead author Dr John Sievenpiper.
The team also found that the reduction could be increased if people combined plant proteins with other cholesterollowering foods, such as viscous water soluble fibres from oats, barley and psyllium, and plant sterols.
“We are seeing a major interest in plant-based diets, from Mediterranean to vegetarian diets, in the supermarket and the clinic, and this comprehensive analysis of the highest level of evidence from randomised trials provides us with more confidence that these diets are heart healthy,” said Sievenpiper.
Previous research has also found that following a plant-based diet can help lower cholesterol, with other studies also suggesting that switching to this style of eating can also bring other health benefits, including weight loss and a lower risk of developing heart failure. – AFP-Relaxnews