Sources of Protein: The Strengths of Vegetables Over Meat for Cardiovascular Health

Protein is a popular but controversial topic in the nutrition and wellness communities. One of the three macronutrients that make up our diet, protein is key for a healthy lifestyle, particularly as it relates to cardiovascular health. However, not all proteins are created equal. Indeed, they play different but important roles in the diet. One important distinction is that of vegetable proteins versus meat proteins, and their relative impact.

Why Do You Need Protein?

To start, why are proteins an important part of our diet? Protein consists of amino acids, which play a key role in various biological processes, such as muscle repair, hormone synthesis, and even energy production in some cases (though less than carbohydrates and fat). While the body can produce certain amino acids on its own, there are certain types (essential amino acids) that we must absorb via our diet, underlining the importance of the role that vegetable and meat proteins have to play. Both plant and meat protein have various benefits and shortcomings, but these become particularly pronounced as they relate to cardiovascular health. So, what is the fundamental difference between plant and meat proteins?

Meat vs Vegetable Protein

Meat proteins (or animal proteins, when grouped with eggs and dairy) are considered “complete proteins”, which means they supply each of the essential amino acids when ingested. Thus, they are considered high-quality proteins with good bioavailability for the eater. Vegetable proteins, on the other hand, often contain a lower protein density and are often incomplete proteins (requiring a variety to get all essential amino acids). However, vegetable proteins are accompanied by higher densities of nutrients such as fiber, vitamins, and minerals than meats, making them a holistically preferable nutritional option. This is particularly true relative to cardiovascular health. 

While meat can be a wholesome option in moderation for healthy eaters, red and processed meats (poultry and fish tend to be less problematic) have been consistently linked to increased risk of heart attack, stroke, and cardiovascular disease in general. Red and processed meats have the highest density of unhealthy fats, elevating levels of bad fat in the blood, which leads to atherosclerosis and poor cardiovascular outcomes. Plants, on the other hand, actually help diminish these bad fats in the blood and can reverse cardiovascular disease. Thus, higher-carbohydrate diets that emphasize vegetable proteins are associated with better cardiovascular health outcomes in general.

Plant-Based Diet

To help maximize cardiovascular health, emphasis on a plant-based diet will help to ensure sufficient nutrient intake while also diminishing risk of cardiac events. Ensure you minimize overall meat intake; when eating meat, choose lean cuts of poultry, or nutrient-dense fish like salmon. This includes eliminating red meat intake, or reducing it to a minimum (i.e. once per week or less). Likewise, choose a variety of different plant proteins to ensure you are getting all essential amino acids (quinoa is also a plant-based complete protein).

Plant proteins include a wide variety of foods such as beans, tofu, nuts, and grains, among others. If you are struggling to balance your diet to meet your needs, try integrating a plant-based protein powder with minimal processing into your diet. Furthermore, consult with a professional if necessary to help build an appropriate diet plan.

Learn More About Vegetables Over Meat for Cardiovascular Health 

Ultimately, vegetable proteins are a superior choice for those with cardiovascular health concerns, and for positive long-term health outcomes in general. While many meat advocates will tout protein intake concerns with a plant-based diet, protein deficiency is incredibly rare, especially with a high-variety diet. Furthermore, intake of plant-based proteins can include other health benefits, such as decreased likelihood of Type II Diabetes and weight loss. Most importantly, these proteins are not equivalent to one another, and knowing the difference is key when it comes to emphasizing cardiovascular health.