Heart Smart Habits
Eating a diet with a higher ratio of plant-based protein to animal-based protein may reduce the risk of cardiovascular disease (CVD) and coronary heart disease (CHD), according to a new study led by researchers at Harvard. According to the researchers, these risk reductions are likely driven by the replacement of red and processed meats with plant proteins.
“The average American eats a 1:3 plant to animal protein ratio. Our findings suggest a ratio of at least 1:2 is much more effective in preventing CVD. For CHD prevention, a ratio of 1:1.3 or higher should come from plants,” said lead author Andrea Glenn.
The researchers used 30 years of data on diet, lifestyle, and heart health among nearly 203,000 men and women. The researchers calculated each participant’s total protein intake, measured in grams per day, as well as their specific intakes of animal and plant proteins. Over the course of the study period, 16,118 CVD cases, including over 10,000 CHD cases and over 6,000 stroke cases, were documented.
After adjusting for participants’ health history, as well as sociodemographic and lifestyle factors, the study found that eating a higher ratio of plant to animal protein was associated with lower risks of CVD and CHD. Participants who consumed the highest (~1:1.3) had a 19% lower risk of CVD and a 27% lower risk of CHD. These risk reductions were even higher among participants who ate more protein overall. Those who consumed the most protein and adhered to a higher plant to animal protein ratio saw a 28% lower risk of CVD and a 36% lower risk of CHD, compared to those who consumed the least. No significant associations were found for stroke risk and the ratio; however, replacing red and processed meat in the diet with several plant sources, such as nuts, showed a lower risk of stroke.
The researchers also examined whether there’s a point at which eating more plant protein stops having added benefits–or could even have negative implications. They found that risk reduction for CVD begins to plateau around a 1:2 ratio, but that CHD risk continues to decrease at higher ratios of plant to animal protein.
According to the researchers, these risk reductions are likely driven by the replacement of red and processed meat with several plant protein sources, particularly nuts and legumes. Such replacements have been found to improve cardiometabolic risk factors, including blood lipids and blood pressure as well as inflammatory biomarkers. This is partly because plant proteins are often accompanied by high amounts of fiber, antioxidant vitamins, minerals, and healthy fats.
“Most of us need to begin shifting our diets toward plant-based proteins,” said senior author Frank Hu, Fredrick J. Stare Professor at Harvard. “We can do so by cutting down on meat, especially red and processed meats, and eating more legumes and nuts. Such a dietary pattern is beneficial not just for human health but also the health of our planet.”
Harvard T.H. Chan School of Public Health. “Higher ratio of plant protein to animal protein may improve heart health.” ScienceDaily. ScienceDaily, 2 December 2024.
www.sciencedaily.com/releases/2024/12/241202124220.htm.
Stress and Heart Health
Many of us overlook just how much our mental health affects our overall wellness, and that can be especially true when it comes to heart health. However, the heart and brain greatly influence the functions of one another, and they are in constant communication with each other. This is especially true when we’re stressed.
Short-term stress can actually be good for us, but long-term and chronic stress have a very negative effect on your heart. So what can you do to protect your heart health?
- Swap bad habits for healthy ones. Smoking, drinking, overeating, and inactivity increase your risk of heart disease. By replacing these bad habits with healthy ones, like going for a walk, practicing good sleep hygiene, and eating a well-balanced diet, you can greatly reduce your stress–which in turn improves your heart health.
- Try breathing exercises or meditation. Focusing on your breathing and clearing your mind when you are feeling overwhelmed is a great way to reduce feelings of stress. Slow your breath and identify the flow of air to bring your body back to a state of relaxation.
- Keep your mind in check. Train your mind not to dwell on negative thoughts. Adopt some positive affirmations, look for simple pleasures in your daily life, and let yourself check out for a minute or two when you’re feeling overwhelmed.
- Ask for help. Large or continuous amounts of stress can feel intimidating. Try talking to a friend for support, or ask a manager to help lighten your workload.
– Mental Health Moment –
Maintaining Mental Health in Winter
Winter months can take a toll on your physical and mental well-being. Maintaining your mental health through these winter months is important in supporting your overall health, safety, and wellness. These tips can help you beat the winter blues and manage those negative feelings.
Get Outside & Exercise:
Even getting 15 minutes of moderate exercise a day can boost your energy, help you sleep better, and improve your mood. Get creative with ways to stay fit during the winter. If you aren’t able to get outside, there are still many options for at-home workouts.
Keep Up Healthy Eating & Sleep Habits:
Diets high in processed foods and refined sugar have been connected to worsening mood disorders. Lack of sleep has also been associated with an increased risk of depression and other mental health effects.
Stay Connected:
Studies have shown that having a strong support system and maintaining social interaction can be greatly beneficial in reducing negative mental health symptoms.
Keep Up Appointments:
Taking care of your mental health includes taking care of your overall health. Remember not to neglect your physical health.
Meditate & Be Mindful:
Meditation and mindfulness have been shown to improve symptoms of depression and anxiety. Try practicing meditation for even just ten minutes a day.
Taking care of your mental health is a year-round practice. With these practices and healthy habits, it’s possible to see the sunnier side of winter.
