Replacing Red Meat With Plant Based Diet May Reduce Risk of Heart Disease
Replacing Red Meat With Plant-Based Diet May Reduce Risk of Heart Disease Menu Verywell Fit Nutrition Weight Management Nutrition Facts Nutrition Basics Diets Meal Plans Meal Delivery Services View All News Fitness and Nutrition What to Buy How We Test Products Fitness Gear Nutrition Products Tools Recipe Nutrition Calculator Weight Loss Calorie Goal BMI Calculator Body Fat Percentage Calculator Calories Burned by Activity Daily Calories Burned Pace Calculator About Us Editorial Process Meet Our Review Board Search NEWS Fitness and Nutrition News Replacing Red Meat With Plant-Based Diet May Reduce Risk of Heart Disease By Claire Gillespie Claire Gillespie Claire Gillespie is a freelance writer specializing in mental health. She’s written for The Washington Post, Vice, Health, Women’s Health, SELF, The Huffington Post, and many more. Learn about our editorial process Updated on December 09, 2020 Fact checked Verywell Fit content is rigorously reviewed by a team of qualified and experienced fact checkers. Fact checkers review articles for factual accuracy, relevance, and timeliness. We rely on the most current and reputable sources, which are cited in the text and listed at the bottom of each article. Content is fact checked after it has been edited and before publication. Learn more. by Rich Scherr Fact checked by Rich Scherr Rich Scherr is a seasoned journalist who has covered technology, finance, sports, and lifestyle. Learn about our editorial process Print knape/iStock/Getty Images Key Takeaways Red meats like beef, pork, and lamb typically have high levels of saturated fats, which can raise blood cholesterol levels.A diet high in red meat, especially processed red meat, has been consistently linked to a higher risk of chronic illness and death.A new study suggests that replacing red meat with high-quality plant foods, like beans, nuts, and soy, may lower the risk of coronary high disease (CHD). Switching from red meat to high-quality plant foods like beans, nuts, and soy may reduce the risk of coronary heart disease (CHD), according to a study published in the British Medical Journal (BMJ) in December. A large body of previous research links eating large amounts of red meat, in particular processed red meat such as hot dogs, bacon, and salami, to an increased risk of death and chronic illness, including CHD. After examining the relationship between total, processed, and unprocessed red meat and the risk of CHD, the researchers suggest that substituting whole grains and dairy products for red meat, and eggs for processed red meat, might also lower the risk. According to the American Heart Association, red meats generally have more saturated fat than chicken, fish, and vegetable proteins. Saturated and trans fats are sometimes known as "bad" fats because they can raise blood cholesterol levels and make heart disease worse. How Processed Food Can Affect Your Health Study Findings Researchers looked at data from 43,272 U.S. men, with an average age of 53, who were free from cardiovascular disease and cancer when they enrolled. As part of the Health Professionals Follow-Up Study, the participants completed a diet questionnaire in 1986 and every four years thereafter, until 2016. During this period, 4,456 CHD events were recorded, of which 1,860 were fatal. After accounting for other cardiovascular disease risk factors, the researchers found that for every one serving per day, total red meat was associated with a 12% higher risk of CHD. Unprocessed red meat had an 11% higher risk, and processed red meat carried a 15% higher risk. On the other hand, they found a 14% lower risk of CHD with intake of one serving per day of combined plant protein sources, including nut, legumes, and soy, compared to red meat. A lower risk of CHD was also identified when whole grains and dairy products—like milk, cheese, and yogurt—replaced total red meat and eggs replaced processed red meat. Walter C. Willett, PhD There is now evidence from both short term studies looking at the effect of red meat on blood cholesterol levels, and from long term studies of people followed for several decades, that replacing red meat in our diets with healthy plant sources of protein like nuts, beans, and soy foods will reduce risk of heart attacks. — Walter C. Willett, PhD Why Is This Study Important "This was the first study in men to directly estimate the effect of replacing red meat with alternative protein sources on risk of heart disease," says Walter C. Willett, PhD, one of the authors of the BMJ study and a professor of epidemiology and nutrition at Harvard T.H. Chan School of Public Health. "There is now evidence," he says, "from both short term studies looking at the effect of red meat on blood cholesterol levels, and from long term studies of people followed for several decades, that replacing red meat in our diets with healthy plant sources of protein like nuts, beans, and soy foods will reduce risk of heart attacks." Willett says the results weren't surprising. "We had seen similar findings in women, and also when we looked at risks of diabetes, stroke, and total mortality as the outcomes," he says. Leonard Pianko, MD I recommend my patients reduce their red meat intake as part of an overall plan focusing on lifestyle changes to increase longevity and decrease the incidence of cardiovascular disease. Reducing the amount of red meat in your diet can only be beneficial. — Leonard Pianko, MD The BMJ study was an observational study, meaning the researchers couldn't establish cause—nor could they completely rule out the possibility that other factors not measured as part of the study might have influenced their results. It's also important to be aware that the men who took part in the study were mainly white health professionals, so the findings may not apply beyond those parameters. It’s difficult to quantify and generalize these results," says Aventura, Fla. cardiologist Leonard Pianko, MD "But the bottom line is that tweaking your diet to include less red meat and more plant-based protein or eggs and dairy is something that men, or anyone with cardiac risk factors, should consider." "There are many benefits of shifting toward a plant-focused diet, even if you don't go all the way to being a vegan," Willett adds. What Do Doctors Recommend While doctors will consider all available research before making recommendations to patients for heart health, every patient is different. "My recommendations to my patients tend to be very personalized, based on their histories and the details of their lives they've shared during office visits," Dr. Pianko says. When a patient has an elevated cholesterol count or has a number of cardiac risk factors, he generally recommends lifestyle changes in addition to any medications prescribed. "I recommend my patients reduce their red meat intake as part of an overall plan focusing on lifestyle changes to increase longevity and decrease the incidence of cardiovascular disease. Reducing the amount of red meat in your diet can only be beneficial," he says. "But it is part of an overall targeted plan to promote patient success and compliance." For optimum heart health, Dr. Pianko recommends making consciously healthy choices, integrating fruit, vegetables, nuts, legumes, soy, and healthy oils into your diet on a more frequent basis, and monitoring the results with lab work in your doctor's office. What This Means For You With so many plant-based options on the supermarket shelves, and the ever-increasing availability of plant-based foods in restaurants, it's never been easier to switch to plant-based alternatives for red meat. However, it doesn't necessarily mean totally cutting meat from your diet. Your doctor or dietitian can help you work out an eating plan that suits you. It's important to seek immediate medical attention if you have any of the warning signs of heart failure. These include shortness of breath, persistent coughing or wheezing, swelling in the feet, ankles, legs, or abdomen, and heart palpitations. Make an appointment with your doctor if you've noticed any change in your health that concerns you. 3 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Al-Shaar L et al. Red meat intake and risk of coronary heart disease among US men: prospective cohort study. British Medical Journal. 2020 Dec. doi: 10.1136/bmj.m4141 American Heart Association. Meat, Poultry, and Fish: Picking Healthy Proteins. March 26, 2017. American Heart Association. Warning Signs of Heart Failure. Last reviewed May 31, 2017. By Claire Gillespie Claire Gillespie is a freelance writer specializing in mental health. She's written for The Washington Post, Vice, Health, Women's Health, SELF, The Huffington Post, and many more. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit Related Articles Tofurkey Nutrition Facts and Health Benefits Fried Food Increases Risk of Stroke and Heart Disease, Analysis Finds Coconut Nutrition Facts and Health Benefits Pinto Bean Nutrition Facts and Health Benefits Mediterranean Diet Better Than Low-Fat Diet for Heart Health, Study Shows Soy Protein Powder Nutrition Facts and Health Benefits How Flexible Is the Flexitarian Diet Really? Sunflower Seed Butter Nutrition Facts and Health Benefits Why Are Heart Disease Deaths Rising in Women Under 65? What Is the Green Mediterranean Diet? Oat Milk Nutrition Facts What Is the Pescatarian Diet? The Most Nutritious Food Choices at Asian Restaurants Plant-Based Diet May Boost Metabolism, Lower Cholesterol, and Aid Weight Loss 10 Diet and Lifestyle Changes to Boost Heart Health The Best Plant-Based Meat Alternatives, According to Dietitians When you visit the site, Dotdash Meredith and its partners may store or retrieve information on your browser, mostly in the form of cookies. Cookies collect information about your preferences and your devices and are used to make the site work as you expect it to, to understand how you interact with the site, and to show advertisements that are targeted to your interests. You can find out more about our use, change your default settings, and withdraw your consent at any time with effect for the future by visiting Cookies Settings, which can also be found in the footer of the site. Cookies Settings Reject All Accept All