FLASH NEWS
Just 3% more plant protein could extend your life
2026-02-16 08:40:13 / RECETA ALFA
It's well known that a protein-rich diet is important for strong bones and muscles, but it may also affect longevity. Here's what science says about the role of plant-based proteins in a longer, healthier life
Researchers have been searching for years for the “ideal lifestyle formula,” one that helps prevent serious diseases like cancer and heart disease while also contributing to longevity. Studies consistently show that a balanced diet and physical activity are among the key factors that help the body stay healthy as we age.
Nutritionist Viki Retelny emphasizes that there is no single perfect diet, but there are foods that strengthen the body's immune system and help extend life. She emphasizes the importance of a balanced diet that includes all macronutrients.
Heart disease and cancer are among the leading causes of death in the world. Research shows that increasing your consumption of plant-based protein can reduce your risk of both.
The study authors emphasize that increasing plant protein in the diet is relatively easy, simply replacing part of the animal protein - and this could have a major impact on public health and longevity, reports the Telegraph.
A group of American and Iranian researchers analyzed the results of 32 long-term studies, which included over 715,000 adults and lasted up to 32 years.
According to the analysis, increasing daily plant protein intake by just 3% could reduce the risk of early death by about 5%.
For example, in a diet of about 2,500 calories per day, replacing about 75 calories from other foods with nuts or legumes can provide significant health benefits.
Animal proteins are found in meat, fish, eggs and dairy products. While the main plant sources are:
1. Practice a meatless day
One meat-free day a week can help reduce the risk of weight gain, cancer and chronic disease.
2. Gradually replace animal proteins
Experts suggest that some of the animal protein be replaced with quality plant sources.
Consuming 5–7 servings of plant-based protein per week can significantly reduce the risk of heart disease and premature death.
Increasing plant protein in your diet is one of the simplest and most effective ways to improve your health and extend your life. Gradually replacing animal protein with plant sources can reduce your risk of chronic disease and contribute to a longer, healthier life.
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