>According to the results of two preliminary studies, eating more protein from plant sources or dairy while reducing how much red meat you consume could help you live longer.
>Plant proteins include basedbeans (edamame), chickpeas, lentils and other legumes, tofu, tempeh, nuts, seeds and whole grains like quinoa. Some vegetables, like broccoli, also contain higher levels of protein.
>"It isn't enough just to avoid red meat -- it's also about what you choose to eat in place of red meat," Dr. Zhilei Shan, lead study author and postdoctoral research fellow at the Harvard T.H. Chan School of Public Health, said in a news release.
>Shan pointed out that nuts, seeds, legumes and whole grains contain more than just protein. They include healthy fats, vitamins, minerals and antioxidant "phytochemicals," which he said "have been associated with lower risk of chronic diseases such as diabetes, cardiovascular disease and some cancers."
>"Based on statistical modeling, if you replaced 5% of animal protein with plant protein, that was associated with almost a 50% lower risk of mortality," said study co-author Dr. Frank Hu, who chairs the department of nutrition at Harvard University's T.H. Chan School of Public Health.
>"On average, Americans eat approximately 3.5 servings of red meat each week, and about one-third have red meat daily," said Dr. Laila Al-Shaar, the lead author of the study and a postdoctoral research fellow in the Harvard T.H. Chan School of Public Health's Cardiovascular Epidemiology Program.
>Dr. Eduardo Sanchez, the American Heart Association's chief medical officer for prevention, said it's understandable that people do get confused about the guidance on red meat, and what is usually characterized as a Mediterranean diet is the best option for most people.
