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Amy JenningsBritish scientist, researcher, and nutritionist
Country:
 Great Britain |
Content:
- Protein in the Diet: Striking a Balance
- Benefits of Dietary Protein
- Animal versus Plant Protein
- Optimal Intake
- Overcoming Dietary Challenges
- Beyond Blood Pressure
- Impact of Protein Intake
- The Importance of Arterial Health
Protein in the Diet: Striking a Balance
Despite the ongoing debate about the efficacy of vegetarianism, recent research from the University of East Anglia has revealed that both plant-based and animal-based proteins offer unique health benefits.
Benefits of Dietary Protein
Consuming an adequate amount of protein-rich foods has been associated with improved cardiovascular health. Individuals with higher protein intake tend to have lower blood pressure and reduced arterial stiffness, a major contributor to heart attacks and strokes. This effect is attributed to specific amino acids found in protein, which strengthen cells, tissues, and muscles.
Animal versus Plant Protein
Interestingly, the study found that different amino acids exert varying effects on the body. Animal-based amino acids (e.g., from meat, fish, and dairy) primarily impact arterial stiffness, while plant-based amino acids (e.g., from beans, lentils, broccoli, and spinach) influence blood pressure.
Optimal Intake
To reap the benefits, researchers recommend consuming approximately 75 grams of steak, 100 grams of salmon, or a pint of skimmed milk per day. These amounts provide a sufficient intake of the essential amino acids.
Overcoming Dietary Challenges
Lead researcher Dr. Amy Jennings emphasizes the ease with which one can incorporate protein-rich foods into their diet. By including meat, fish, dairy, legumes, and spinach, individuals can significantly enhance their cardiovascular health.
Beyond Blood Pressure
This research builds upon previous findings that dietary protein positively affects blood pressure. However, the current study delved deeper, examining the specific roles of amino acids in plant-based and animal-based proteins.
Impact of Protein Intake
The results exceeded expectations, revealing that the impact of amino acids on cardiovascular health is comparable to quitting smoking or modifying other lifestyle factors. Notably, the effect on arterial stiffness is similar to that observed with smoking cessation.
The Importance of Arterial Health
High blood pressure is a significant risk factor for cardiovascular disease. Lowering blood pressure can reduce the incidence of heart attacks and strokes. While dietary modifications alone cannot prevent all heart problems, they can provide valuable support, especially given the prevalence of sedentary lifestyles today.
