The Heart Health Benefits of Soy Products
A Simple Guide to Staying Healthy in Midlife
As we get older, taking care of our hearts becomes more important than ever. Heart disease is still the #1 cause of death around the world—but the good news is, what you eat can make a big difference. (Top 10 Causes of Death in Men)
One food that’s especially good for heart health is soy. Simple soy foods like tofu, soy milk, tempeh, and edamame are packed with nutrients that support your heart, and science backs it up.
In this blog, we’ll break down why soy is good for your heart and share easy ways to add it to your daily meals.
How Soy Helps Your Heart
1. It Lowers “Bad” Cholesterol
Soy can help lower the kind of cholesterol that clogs your arteries (called LDL). That means better blood flow and less risk of heart problems.
Try this: Drink soy drink, or swap chicken for tofu once or twice a week.
2. It Keeps Your Blood Vessels Healthy
Soy contains natural plant compounds that help your blood vessels stay flexible and strong. This helps your heart pump more easily and keeps your blood pressure in check.
Try this: Add a handful of edamame (soybeans) to your salad or lunchbox.
3. It Has No Bad Fats
Unlike red meat or cheese, soy doesn’t have saturated fat or cholesterol. That’s great news for your arteries and your heart.
Try this: Use tofu or tempeh in your stir-fries instead of beef or pork.
(American Heart Association, 2020)
4. It Helps You Stay Full and Energized
Soy is full of protein, so it keeps you full longer without heavy calories. That can help with weight and blood pressure, two big things for heart health.
Try this: Make a smoothie with soy drink, banana, and berries for a light breakfast.
(Role of Dietary Soy Protein, 2007)
Easy Ways to Add Soy to Your Diet
Common Soy Myths – Busted
(Soy and Hormone Health, 2011)
Quick Soy Meal Ideas
Breakfast smoothie: soy drink + banana + berries
Lunch bowl: tofu, quinoa, greens, tahini dressing
Dinner: stir-fry with tempeh, veggies, and brown rice
Snack: roasted edamame or soy nuts
Swap out just one animal-based meal with a soy-based dish—your heart will thank you! Let’s eat for our hearts, together!
References
(2011). Retrieved from Soy and Hormone Health: https://pmc.ncbi.nlm.nih.gov/articles/PMC3074428/
(2020, 3). Retrieved from American Heart Association: https://www.heart.org/en/news/2020/03/23/soy-rich-foods-like-tofu-may-help-lower-heart-disease-risk
Role of Dietary Soy Protein. (2007). Retrieved from https://pmc.ncbi.nlm.nih.gov/articles/PMC1838825/
