Total dietary protein intake is not associated with increased all-cause or cardiovascular mortality.

Study: Animal protein intake is inversely associated with mortality in older adults: the InCHIANTI study.

This study found that older adults who ate more animal-based proteins like dairy and meat were less likely to die from heart disease or any other cause. Eating more plant proteins didn’t change the risk. So, eating more total protein didn’t make people more likely to die — it might even help.

Study: Protein intake and cardiovascular diseases: an umbrella review of systematic reviews for the evidence-based guideline on protein intake of the German Nutrition Society

This big study looked at lots of people over many years and found that eating more protein — whether from meat, beans, or other sources — didn’t make people more likely to die from heart disease. Since heart disease is a major cause of death, this suggests protein intake isn’t raising overall death risk.

Study: Dietary intake of total, animal, and plant proteins and risk of all cause, cardiovascular, and cancer mortality: systematic review and dose-response meta-analysis of prospective cohort studies

Eating more plant-based proteins like beans and nuts is linked to living longer and having fewer heart disease deaths. Animal proteins didn’t show a clear effect, but overall, more protein — especially from plants — wasn’t harmful and actually helped.

Study: ASSOCIATIONS OF PROTEIN INTAKE WITH THE RISK OF ALL-CAUSE, CARDIOVASCULAR, AND CANCER MORTALITY: A META-ANALYSIS

Eating more or less total protein — whether from meat, beans, or other sources — doesn’t seem to make people more or less likely to die from heart disease or any other cause. But eating more plant-based proteins like beans and nuts might help you live longer.