We are a nation of carnivores — about 70% of Americans' protein comes from highly inflammatory, saturated fat-packed animal sources. That’s two to three times the global average. (Americans don't eat much fatty fish such as salmon.)

And women in the U.S. only get around 11% of their protein from fruits and vegetables, including legumes, nuts, seeds, peanuts, peas, grains, and cereals. Men come in at 9%.

Little wonder that heart disease has been the leading cause of death in the U.S. since 1950.

If you want to escape the national nutritional caravan toward heart attack, stroke, and heart failure, aim for more protein from plants than you are getting now. And don’t worry, you can start slowly.

That's the conclusion of a new study in the American Journal of Clinical Nutrition, in which researchers found that replacing just 3% of calories from animal protein with 3% from plant protein is associated with an 18% lower risk for cardiovascular disease and a 24% lower risk for coronary artery disease.

And making sure to choose protein-dense foods such as beans, peas, lentils, walnuts, seeds, and salmon will maximize the benefits of your switch.

Another study found that sticking with a healthy plant-based diet is associated with a 19% lower risk of death from cardiovascular disease.

Not sure how to incorporate more plant-based protein into your diet? Check out Dr. Mike's "What to Eat When" and "The What to Eat When Cookbook," as well as Daphne Oz's cookbook "Eat Your Heart Out: All-Fun, No-Fuss Food to Celebrate Eating Clean."