How to live longer: The best protein can reduce your risk of dying prematurely by up to 24%.

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How to live longer: The best protein can reduce your risk of dying prematurely by up to 24%.

EXTEND your life expectancy by consuming the appropriate proteins. According to multiple studies, consuming calories from “plant protein” can reduce your chance of dying prematurely by up to 24%.

The survival rate of more than 416,000 persons was tracked during a 16-year period in the JAMA Internal Medicine journal — and the overall trend? It was a lifesaver to replace eggs and red meat with plant proteins. Beans, nuts, and whole grains are examples of plant proteins, and even a small amount of these in your diet can help you live longer. While a little change in diet lowered death risk by as much as 24% in men and 21% in women, even minor changes were enough to account for the effect.

Simply switching three percent of your calorie intake from animal protein to plant protein (meat, chicken, fish, or dairy) could help you live longer.

In the study, a three percent shift from animal to plant protein was associated with a ten percent reduction in death from any cause over the course of 16 years.

The results of a meta-analysis were presented in another study published in the British Medical Journal (BMJ).

The researchers reached certain results after delving into the specifics of 32 protein intake studies including over 715,000 subjects.

Based on the evidence, the researchers concluded that eating 3% more total calories from plant proteins reduced people’s chance of dying prematurely by 5%.

Dr. Frank Hu advises individuals to think of red meat as a treat rather than a need.

This is due to the fact that eating a lot of red meat is linked to:

So, what is the maximum amount of red meat that can be consumed? “People should limit themselves to two to three servings each week,” Dr. Hu advised.

While red meat is high in protein, vitamin B12, zinc, iron, and selenium, Dr. Hu pointed out that these nutrients can be found in other foods.

“You can get the same amount – and sometimes even more – from poultry, fish, eggs, and nuts, as well as a plant-based diet,” he said.

According to the Mayo Clinic, consuming nuts can help lower harmful cholesterol and triglyceride levels.

Furthermore, eating nuts can help to improve the lining of your arteries and reduce inflammation. “Brinkwire News in Condensed Form.”

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