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New research has confirmed that making the switch from animal meat to plant-based meat could help improve cardiovascular health!
With as many as 42% of Aussies now choosing to eat less meat or none at all – and demand for meat-free alternatives continuing to surge – the question of how plant-based meat products stack up against their conventional animal meat counterparts is more relevant than ever.
In answer to this critical consumer question, a new, large-scale scientific review has investigated the cardiovascular health implications of plant-based meat alternatives, and concluded that they are more “heart-healthy” than animal meat.
This research is important because the plant based meat market has experienced tremendous growth over the past decade – right alongside recommendations to reduce meat intake, particularly red meat. So we need to know how these products affect our health.
Dr. Matthew Nagra, lead researcher
Published in the Canadian Journal of Cardiology, “Animal vs. Plant-Based Meat: A Hearty Debate” looked at research studies published over a 53-year period, from 1970 to 2023, with a key focus on studies relevant to cardiovascular disease risk factors, and those relating to the nutritional profile of plant-based meat alternatives.
If these plant based alternatives – that are designed to mimic the taste, texture and even the look of meat – can also lower our cardiovascular disease risk, then we can recommend that swap to people who otherwise wouldn’t choose the plant based option.
Dr. Matthew Nagra
The results found that in comparison to animal meat, plant-based meat alternatives are typically higher in fibre, lower in saturated fats, and higher in polyunsaturated fats (the healthy ones), indicating that they have the potential to improve cholesterol levels and overall cardiovascular health.
Check out this explanation from the lead researcher and renowned plant-based doctor, Dr. Matthew Nagra:
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Even considering the significant nutritional variance between products and brands, researchers say plant-based meats are healthier overall. Some plant-based products with relatively high sodium content, for example, have still not been linked to higher blood pressure – whereas traditional animal proteins like red and processed meats have.
Even “highly processed” plant-based meats are the healthier choice
Regarding ongoing debates about the health impacts of ultra-processed foods (UPFs), researchers highlighted that not all UPFs are made equal, and that there are several nuances to take into account.
For example: Some UPFs, like processed meat, are associated with increased disease risk, whereas others, like whole wheat bread, are shown to decrease risk.
Dr. Nagra also noted that simply fortifying a food with extra nutrients can also lead to it being classified as processed, as is the case for plant milks that contain added calcium, vitamin D, or vitamin B12.
Plant-based meat alternatives get a bad wrap because they can be classified as ultra-processed, but when you actually put them to the test against the meat they are mimicking … they tend to improve cardiovascular risk factors.
Dr. Matthew Nagra
So, the ‘processing’ of foods is not a binary, good-or-bad, black-or-white matter, as it’s often presented in the media. In certain cases, the fact that a food is classed as ‘processed’ can actually make it a better and more nutritious product, rather than something to shy away from.
There are countless plant-based meat options to choose from in stores these days – everything from meat-free beef, chicken, pork, and duck, to ocean-friendly seafood.
As a rule of thumb, experts suggest favouring products that have a Health Star Rating of 3.5 or above, or are otherwise low in sodium (120 to 400mg sodium per 100g) and high in fibre (4g of fibre or more per 100g). That should lead you in the right direction!
And generally speaking, for anyone looking to make eating choices that are healthier for the heart, simply swapping to plant-based meat may be the most powerful way to do so. 
Please note: We are obviously enthusiastic about plant-based eating here at VegKit, but when making decisions relating to your own diet and your health, it’s best to seek individualised input from a qualified health professional or nutritionist.
If you’d like to learn more about the health and nutrition of plant-based meat products, dig into this report by Food Frontier.
Meet Lisa!
Lisa’s love of food is only trounced by her love of animals. So when she announced she’d gone veg, her Hungarian grandmother exclaimed with exasperation, ‘oh Lisa, I knew this day would come’ … before promptly frying up a plate of cauliflower schnitzels. It turns out – from Goulash to Paprikás to the family’s favourite Hungarian sweet treats – plants really can be the centrepiece of any meal!
