Can you lower LDL cholesterol, reduce heart attack risk by replacing meat with plant foods? A new study decoded

This study included two types of meat alternatives: plant-based and mycoprotein-based. The plant-based meat alternatives were made from processed soy, wheat, peanut, or pea protein. Lead author Joshua Gibbs, a PhD student at Warwick Medical School, said: “We reviewed 12 studies involving 459 participants, in which the effects of meat alternative consumption on cholesterol, blood pressure, fasting blood glucose and body weight were studied in controlled clinical trials. Meta-analysis of these studies showed that meat alternative consumption lowers total cholesterol, LDL-cholesterol and triglyceride levels. Meat alternative consumption reduced total cholesterol by half a point (0.5 mmol/L) and LDL cholesterol by 0.39 (mmol/L) when compared with omnivorous diets.”

Explaining the study, Dr Atul Luthra, the Director and HOD Fortis C-DOC, Centre of Excellence for Diabetes and Metabolic Diseases, at the Fortis Memorial Research Institute, Gurgaon, said, “Unprocessed plant food would definitely be better than meats because they don’t contain saturated fats and give you the vitamins, minerals, antioxidants and phytochemicals needed for prevention of cardiovascular disease and stroke.” However, he clarified that the study should not widen the plant-based vs meat-based food choices; rather it should encourage omnivores to limit the intake of animal foods and add more vegetables instead.

Why are animal fats harmful?

Animal fats are predominantly saturated fats, which increase the LDL cholesterol, the most harmful of lipids. At the same time, animal-derived meats are a rich source of protein, calcium and iron. So, if you are a pure vegetarian, you do struggle to fulfil the needs of calcium, iron and protein. I think it should not be a choice between plant and animal foods but about limiting the intake of the latter and supplementing with the former for those who have fish, meat and poultry. Take larger portions of plant-based items such as green vegetables, fruits, sprouts and reduce the amount of saturated fat-rich animal products. If you switch over to an entire plant-based diet, you would miss out on the sources of protein, calcium and iron. I think one needs to control the amount of meat so that you don’t overload yourself with saturated fat.

How much meat should one consume?

Your meal should consist of one third carbohydrates, which may be rice, chapati or any cereal, one third of green vegetables, salads, sprouted dal and one-third of chicken, mutton or egg preparation.

If you need 1,800 calories a day, and one meal is 600 calories, then 200 calories should come from meat, poultry and fish, 200 calories from vegetables and 200 more from cereals and carbohydrates. Important nutrients like protein, iron and calcium come from meat, vitamins and minerals come from plant-based products while energy-giving carbohydrates come from rice, roti and potatoes. We need everything but in the right amounts.

What are green alternatives for vegans?

Low-fat dairy products like skimmed milk, yoghurt and cheese are rich in protein and iron, though not as much as meats, but they are fairly good sources. Then there are whole grains and pulses — peas, beans, lentils and soybean. Fruits are a very good source of vitamins, minerals and antioxidants.

Are unprocessed plant foods better than meat?

Unprocessed plant foods would definitely be better than meats because they don’t contain saturated fats and have vitamins, minerals, antioxidants and phytochemicals. Phytochemicals are trace elements and micronutrients, which are provided by fruits and vegetables and required in extreme minute amounts, but they are very good for prevention of cardiovascular disease and stroke.

Should those with heart disease avoid meat then?

They should take them in limited quantities. They should avoid organ meats and mutton but can take lean cuts. They should opt for poultry, seafood and fish which are healthier alternatives. The meats do not contain any vitamins, minerals or phytochemicals, all of which come from plant sources. So they can add some greens to their diet. Among the meats, the worst are organ meats, beef, pork and mutton.

Why Dr Atul Luthra?

Dr Luthra is the Director and HOD Fortis C-DOC, Centre of Excellence for Diabetes and Metabolic Diseases, at the Fortis Memorial Research Institute, Gurgaon. A teacher and researcher, he has written several articles in peer-reviewed medical journals. He is the author of four highly appreciated books. “ECG made Easy” and “ECHO made Easy” are very popular among medical students and clinicians while “You & Your Heart” and “You & Your Blood Pressure” are meant to educate the general public and patients. He is also a faculty member in the Diabetes Education Course certified by the British Medical Journal and Royal College of Physicians.