Doing This One Thing May Lower Your Heart Disease Risk By 27%, According to Cardiologists

Heart disease is the No. 1 killer in America, and part of what makes it so tragic is that it doesn’t need to be. Heart health is largely a reflection of lifestyle choices, though obviously there are systemic issues in play as well: To name just a few, they can include inaccessible and, for many, unaffordable healthcare; food deserts that make finding healthy whole foods difficult and expensive (especially in low-income areas) and chronically low wages that force people to work more hours, which makes finding time for exercise and getting adequate sleep difficult. Compounding all of that is that stress levels, for many, are at an all-time high, which makes cardiovascular health—especially our blood pressure—a lot worse. Phew.

With all that said, if you’re privileged enough to have some control and freedom over your health, a recent study revealed that making one change to your usual routines can reduce your risk of coronary heart disease by a whopping 27% and cardiovascular disease by 19%. Even more good news? It’s not even that difficult to implement.

🩺 SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week 💊

Doing This One Thing May Lower Your Heart Disease Risk By 27%

Adopting a primarily plant-based diet can significantly reduce your risk of both cardiovascular and coronary heart disease, according to a new Harvard study.

Researchers combed through three decades of data on diet, lifestyle and heart health among nearly 203,000 participants who reported their own dietary intake every four years. The study authors found 16,118 cardiovascular disease cases, including over 10,000 coronary heart disease cases and over 6,000 strokes among participants over the course of their research.

Using that data, researchers pored over each participant’s total protein intake, in addition to their specific intakes of animal and plant proteins. They then crunched the numbers to account for each participants’ individual health histories, socioeconomic position, demographics and lifestyle—and their findings were telling.

Related: Eliminating This One Food From Your Diet Can Lower Your Cholesterol and Blood Pressure, According to Cardiologists

Participants who consumed the highest ratio of plant to animal protein (about 1:1.3) had a 19% lower risk of cardiovascular disease and a 27% lower risk of coronary heart disease.

It wasn’t just plant protein, however, that showed heart health benefits: Participants who consumed the most protein overall (with a reported 21% of their calories coming from protein) who also had at least a somewhat higher plant to animal protein ratio boasted a 28% reduced risk of cardiovascular disease and a whopping 36% lower risk of coronary heart disease when compared with participants who reported getting just 16% of their calories from protein.

Study authors also noted that participants who replaced red and processed meats in their diets with plant protein sources like nuts had a lower risk of stroke than participants who did not.

Related: The One Thing a Cardiologist Is Begging You to Stop Doing In 2025

Is Plant-Based Protein the Answer to Preventing Heart Disease?

While there are a number of factors that go into heart disease risk, opting for more protein from plant-based sources seems to work well, according to study authors and cardiologists.

“Most of us need to begin shifting our diets toward plant-based proteins,” Dr. Frank Hu, MD, senior author of the study and Fredrick J. Stare Professor of Nutrition and Epidemiology at Harvard Chan School said in a statement. “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.”

Study authors noted that the reasons for the heart health and overall benefits of plant proteins is largely in part due to the other nutrients provided by plant protein sources like nuts and legumes, including fiber, antioxidants, minerals and healthy fats. The combination of all of these can improve blood pressure and blood lipids, as well as reduce inflammation, all of which benefit cardiovascular health.

Related: Lower Your Blood Pressure In 7 Days With This Exact Meal Plan

“I always tell my patients to eat more fruits and vegetables and cut back on meats and cheeses,” Dr. Kimberly Skelding, MD, FACC, FAHA, FSCAI, division chief of cardiovascular services and chief of cardiology for Jersey City Medical Center, an
RWJBarnabas Health facility, previously told Parade. “Shifting
toward a plant-based diet significantly lowers your risk of heart disease.”

Dr. Yu-Ming Ni, MD, board certified cardiologist and lipidologist at MemorialCare Heart and Vascular Institute at Orange Coast Medical Center in Fountain Valley, California, says you don’t have to completely cut out meat, but choose your meat wisely and balance it out with other protein sources.

“The American Heart Association recommends no more than 6 ounces of red meat per day. This comes out to less than half a pound,” Dr. Ni says. “Red meat includes beef, pork, and lamb. It is preferable to choose plant-based protein, sources, or to consume chicken, poultry, fish, or seafood. If you do choose to consume red meat, it is preferable to go with pasture raised cattle over corn fed cattle, as the ratio of omega-6 fats to omega-3 fats is more favorable. These fats help to contribute to the antioxidant and plaque health of the body.”

Up Next:

Related: Keep Your Ticker in Tip-Top Shape With These Heart-Healthy Recipes and Simple Ingredient Swaps

Sources

• “Dietary plant-to-animal protein ratio and risk of cardiovascular disease in 3 prospective cohorts.” The American Journal of Clinical Nutrition.
• Dr. Kimberly Skelding, MD, FACC, FAHA, FSCAI
• Dr. Yu-Ming Ni, MD