Eat More Plants; Live More Years

 

You do not have to be a vegetarian or vegan to benefit from adding more plant-based protein to your diet. Eating more protein-rich plant foods may lower your risk for cardiovascular disease, stroke, hypertension and cancer.

A study of 70,696 Japanese adults and published in JAMA Internal Medicine that followed up with participants for 18 years found that a higher intake of plant protein was associated with lower total mortality. Moreover, substitution of plant protein for animal protein, mainly for red or processed meat protein, was associated with lower risk of total, cancer-related, and cardiovascular disease–related mortality.

Those who consumed the most plant-based protein had about a 30% lower risk of death from heart disease compared to those who ate the least. More encouraging, substituting as little as 3% of your daily animal-based protein intake with legumes, grains, beans, nuts other plant sources was linked with a 34% lower risk of dying from any cause and about a 40% lower risk of death from cancer. 

Those eating the most plant-based proteins also showed a lower incidence of hypertension and obesity.

The takeaway? You don't have to give up your meat to benefit from substituting plant-based proteins for some of it consistently. Maybe try Meatless Mondays or salads for lunch now and then. But hey, its your life.