High Protein Intake Linked to Increased Cardiovascular Risk in Older Adults: A new Study Reveals
A recent study published in The Journal of Nutrition, Health and Aging suggests that excessive protein consumption may pose a meaningful risk to heart health, especially for individuals over the age of 55. While protein is vital for maintaining muscle mass and strength, researchers found a concerning link between high intake and a heightened risk of serious cardiovascular events.
The study, analyzing data from nearly 20,000 participants in the UK Biobank – a large-scale medical register – revealed that adults over 55 consuming 1.8 grams of protein per kilogram of body weight per day or more faced a 36% increased risk of experiencing a heart attack, stroke, heart failure, or death from cardiovascular causes. Notably, this association was not observed in participants under 55.
Researchers followed participants for over 13 years, carefully accounting for factors like gender, body mass index, blood pressure, and physical activity levels. The study included individuals with no prior history of cardiovascular or kidney disease, with a median age of 54 and a predominantly female participant base (73%).
The findings indicated a considerable increase in risk associated with high-protein diets: a 43% increase in heart failure, a 50% increase in heart attack, a 73% increase in cardiovascular death, and a 39% increase in death from any cause.
Why the increased risk?
The researchers hypothesize that the link between high protein intake and cardiovascular issues may be due to several factors. These include elevated levels of branched-chain amino acids, which can contribute to inflammation and oxidative stress. Moreover, the production of TMAO (trimethylamine N-oxide), a compound known to promote atherosclerosis – the hardening of the arteries – may also play a role, and this process tends to accelerate with age.
What are the recommendations?
This study doesn’t advocate for eliminating protein from the diet. Instead, it emphasizes the importance of adjusting intake based on age and individual needs. Current recommendations suggest adults consume between 0.8 and 1.0 grams of protein per kilogram of body weight daily. For those over 55, a slightly higher intake of 1.0 to 1.2 g/kg may be appropriate to maintain muscle mass.
Crucially, the source of protein matters. Experts recommend prioritizing plant-based proteins like beans, lentils, nuts, and seeds alongside animal sources to promote better heart health. Maintaining a healthy lifestyle through regular physical activity, weight management, and blood pressure control remains paramount in preventing cardiovascular disease.
If you are over 55 and currently consume more than 1.8 grams of protein per kilogram of body weight per day, researchers advise consulting with a nutritionist or doctor to determine if this level is appropriate for your individual health profile.
Sources:
* https://ziare.com/viata-sanatoasa/inima/
* https://www.eatingwell.com/high-protein-diet-cardiac-risk-study-11854137
* The Journal of Nutrition, Health and Aging (study referenced in the articles)
