Soy foods like tofu and soy milk are low in cholesterol and saturated fat and high in protein, and make a smart addition to a "heart healthy" diet. Learn what soy can do for you.

What can soy do for you?

Did you know soybeans are high in fiber and are a good source of copper, magnesium, and many B-vitamins? Soy protein may also provide cardiovascular benefits. In fact, enough evidence has accumulated that the US Food and Drug Administration now allows food manufacturers to make health claims about the supposed benefits of soy on heart health. The American Heart Association (AHA) has also recently recommended the inclusion of soy protein as part of a heart-healthy diet. The AHA concluded that consuming 25 or more grams of soy protein a day can reduce low-density lipoprotein (LDL) cholesterol (the 'bad' cholesterol) by 4% to 8%. The beneficial effect of soy protein is thought to be greatest in those who already have high blood cholesterol, a known risk factor for heart disease.

How it may work

Scientists don't yet know how consuming soy can reduce cholesterol. One key element appears to be isoflavones--plant chemicals contained in soy protein that are similar to, but much weaker than, human estrogen.

Whatever the mechanism, we do know that soy foods are cholesterol-free and low in saturated fat, so even using small amounts of soy foods to replace higher animal-fat foods can raise the heart healthy quotient of your meals. For example, substitute a soy version of ground meat for some of the ground beef in chili or tacos. Or, try grilling a soy "hamburger". Once you add condiments, lettuce, and tomato you may not even miss the meat.

Another convenient way to try soy foods is to sample a soy-based version of a familiar food like cheese, cold cuts, bacon, or hot dogs. To gauge your intake of soy protein, use the nutrition information on the package label.

The following list includes some other soy products that can be found in many supermarkets and are versatile enough to fit into most diets (Source : Nutrient data from USDA Nutrient Database for Standard Reference, Release 13.)

Note: Because the relationship between high intakes of soy isoflavones and breast cancer is complex and evolving, if you have been diagnosed with breast cancer or are at high risk for the disease, speak with your doctor before greatly increasing your soy intake.

Links

• Soy As Part of a 'Heart Healthy' Diet
• A Prospective Study of Diet Quality and Mortality in Women
• To quickly access additional accurate information on this and other nutrition-related topics, visit Tufts University's Nutrition Navigator http://www.navigator.tufts.edu

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