I have been writing extensively about soy proteins in the last few months. We have discussed earlier about the various benefits of soy protein in improving bone strength, promoting weight loss, and in enhancing child growth. Today we are going to understand how soy proteins are helpful in maintaining a healthy heart.
What do studies across the world have to say on heart health?
Given the stressful and busy lives we lead, high cholesterol levels aren’t uncommon even at a young age today. It is very important to ensure that our lifestyle does not impact our diet. The Food and Drug Administration (FDA) of the United States asserts, “25 grams of soy protein a day, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.”
The American Health Association (AHA) in one study advances the benefits of soy products for cardiovascular health which unlike animal and dairy products contains low levels of saturated fat. They are rich in polyunsaturated fats, dietary fiber, iron, omega-3, vitamins, minerals, antioxidants and other essential nutrients. This helps to lower cholesterol and maintain the body’s blood pressure. Substituting dairy or meat sources with larger intakes of soy protein were shown to reduce LDL cholesterol which is an important marker of a healthy heart. It helps to reduce blood cholesterol and increases the flexibility of blood vessels leading to better cardiovascular health.
Toby Smithson, a nutritionist from the US writes, “Each 1 percent reduction in cholesterol lowers heart disease risk by 2 percent so soy foods can help to lower risk of heart disease. Additionally, soy foods contain isoflavones which may improve the health of arteries.
In conclusion, the study says, “It is prudent to recommend including soy protein foods in a diet low in saturated fat and cholesterol.”
How can we use soy proteins for a healthy heart?
I have said this before and I will say it again; it is important to include soy proteins products into your daily diet. Given the variety of soy products available in the market, it can easily be included in every meal in a tasty way Here are some simple ways you can include more soy into your daily diet:
- Soy milk is very popular among those who are lactose intolerant and it is a great option for those who hate the taste of dairy milk.
- A breakfast of soy milk and cereals or toasted bread with soy cheese and vegetables can be a great start to your daily morning.
- Tofu is credited with being the closest vegetarian alternative taste for meat in daily food.
- You can make this a part of your lunch along with some tasty chappatis made from soy flour mixed with wheat flour.
- Nutrition bars fortified with soy protein can be a healthy and tasty way to kill your hunger pangs between meals.
- Salted soy nuts also make for a great tea time snack.
- Some soy protein powder, soy milk and fruits can make a delicious smoothie.
I hope you found this post to be useful. With all the many ways that you can intake soy proteins, it’s time you made the switch to a healthier way of life with some love for your heart. Don’t forget to read more on how to include soy in your daily diet.