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Proteins have been heavily promoted lately as the miracle ingredient for health, energy and muscle mass. But a recent study raises questions about the long-term effects of high-protein diets, especially for adults over 55. Researchers warn that beyond the obvious benefits, excessive intake can have serious consequences for their heart.
A study published in The Journal of Nutrition, Health and Aging analyzed data from nearly 20,000 participants to examine the link between high protein intake and the occurrence of major cardiovascular events. The authors found that adults over 55 who consumed 1.8 g/kg body weight/day or more of protein had a 36% higher risk of heart attack, stroke, heart failure, or death from cardiovascular causes. In contrast, for those under 55, there was no significant association between protein intake and cardiovascular risk.
“Protein remains essential for maintaining muscle mass and strength as we age, but there is an upper limit to the benefits, especially for older adults,” the researchers explain, according to eatingwell.com.
How the study was conducted and what the researchers discovered
The analysis used data from the UK Biobank, a vast medical register containing information on over 500,000 people. The study included 19,420 participants who had no history of cardiovascular or kidney disease. The median age was 54 years, and almost 73% of the participants were women. About half were under 55, and the other half over this age.
The study monitored participants for 13.2 years, taking into account factors such as gender, body mass index, blood pressure and level of physical activity. High protein intake was defined as more than 1.8 g/kg body weight/day, well above the general recommendation of 0.8–1.0 g/kg.
The results showed that high-protein diets were associated with an increased risk of major cardiovascular events: 43% for heart failure, 50% for heart attack, 73% for cardiovascular death, and 39% for death from any cause.
The researchers suggest that this relationship may be explained by increased levels of branched-chain amino acids, associated with inflammation and oxidative stress, and the production of TMAO (trimethylamine N-oxide), a compound linked to atherosclerosis, which builds up harder with age.
Recommendations for those who consume excess protein
The study does not mean that protein should be avoided, but that intake should be adjusted according to age and individual needs. Specialists recommend that adults consume between 0.8 and 1.0 g/kg of body per day, and for those over 55, sometimes between 1.0 and 1.2 g/kg, to maintain muscle mass.
Also, the quality of the protein is essential. The diet should include more plant proteins such as beans, lentils, nuts and seeds, along with animal sources, for a positive effect on heart health. The role of other factors should not be forgotten either: regular physical activity, maintaining a healthy weight and blood pressure control remain essential for the prevention of cardiovascular disease.
“If you are over 55 and consume more than 1.8g/kg of protein per day, it is recommended that you speak with a nutritionist or doctor to assess whether the level is right for you,” the researchers point out.
