March is National Nutrition Month! As we discussed in our National Nutrition Month kick off article, the saying “you are what you eat” applies to many aspects of well-being. Today’s article is all about how the benefits of soy can help our heart health.
If the topic of nutrition interests you, be sure to subscribe at KindCompassCoach so you don’t miss a post in the rest of this series.
Benefits of Soy for Heart Health
If you are looking for effective ways to maintain a healthy heart, soy may be the answer.
Soy is a plant-based food that has been consumed for centuries.
It is a versatile ingredient used in various dishes, including tofu, soy milk, miso, tempeh, edamame, and soy sauce.
Soybeans are a great source of vitamins and minerals, including potassium, calcium, magnesium, folate, and iron.
Soy is also an incredible source of plant-based protein and healthy fats, making it a popular addition to vegetarian and vegan diets.
Soy may offer numerous health benefits, such as improving cardiovascular health, reducing cancer risk, and helping manage menopause symptoms.
1. Soy Reduces Bad Cholesterol
In particular, soy is known to reduce bad cholesterol levels while raising good cholesterol levels. It contains plant sterols, compounds that block the absorption of excess cholesterol in the intestines. Additionally, soy is rich in polyunsaturated and monounsaturated fats, which can help reduce cholesterol levels.
Soy is also a great source of dietary fiber, which can help reduce the amount of cholesterol absorbed from other foods.
Consuming 25-30 grams of soy protein daily can help lower bad cholesterol levels by up to 10%.
Furthermore, soy is a good source of isoflavones, compounds that can reduce inflammation and improve overall heart health. It can be incorporated into various dishes, from stir-fries to smoothies.
A variety of soy is available regardless of where you live, and you can get international soy to reduce bad cholesterol. They come in different forms, making settling on something you love easier, such as soybeans.
2. Soy Reduces Risk of High Blood Pressure
High blood pressure is a serious condition relating to heart disease, and it can cause damage to the arteries, which can lead to other health problems, such as the hardening of the arteries, resulting in a heart attack and stroke.
Besides, it can also lead to an enlarged heart, which can cause the heart to work less efficiently, leading to heart failure.
Studies have found that consuming soy can help reduce the risk of high blood pressure.
Soy contains compounds called isoflavones, which can help to reduce blood pressure.
Additionally, research has found that soy can help to reduce inflammation in the body, which can also help to reduce the risk of high blood pressure.
3. Soy Boosts Nutrients That Help Heart Health
Soy is a protein containing all nine amino acids. It is also high in fiber and low in saturated fats.
It is also a great source of omega-3 fatty acids beneficial for heart health.
Notably, fatty acids can help reduce inflammation and blood clot risk.
They can also reduce the risk of arrhythmia (irregular heartbeat) and decrease the risk of stroke. Besides, it is also high in B vitamins essential for a healthy heart.
B vitamins help convert food into energy, regulate metabolism, and support a healthy nervous system.
B vitamins are also important for producing red blood cells, which carry oxygen and essential nutrients throughout the body.
The nutrients are vital for the cardiovascular system, as it helps keep the heart healthy and functioning properly.
4. Soy is Rich in Antioxidants That Help Heart Health
Antioxidants are essential for maintaining a healthy heart.
They play an important role in preventing damage to the body’s cells and tissues and reducing inflammation.
They also help to lower the risk of developing certain cardiovascular diseases.
Soy antioxidants have been found to protect the heart’s cells and reduce inflammation.
They can help to prevent the oxidation of cholesterol, which can lead to the formation of plaque in the arteries.
It also improves the heart’s overall health by helping to lower cholesterol levels and reduce inflammation.
They can also help to reduce the risk of developing certain types of cancer.
To get the benefits from soy antioxidants, you must ensure you get enough of them in your diet.
Eating a balanced diet that consists of fruits and including soy in your meals can help ensure you get enough antioxidants.
5. Soy is Rich in Fiber That Helps Heart Health
Soy contains high levels of fiber and can bind to bile acids made from cholesterol, preventing them from being reabsorbed into the bloodstream.
It helps reduce the amount of cholesterol in circulation, which helps to protect against heart disease.
Fiber also helps regulate blood sugar levels by slowing down the digestion and absorption rate of food.
The fiber prevents blood sugar levels from rising too quickly, which benefits individuals with diabetes.
In addition, fiber helps to prevent constipation by adding bulk to your stool, enabling you to pass it.
Constipation is linked to several health problems, including heart disease, as it can cause an increase in pressure on the veins and arteries.
Take Advantage of all the Heart Health Benefits of Soy
Soy is a great way to get your daily intake of heart-healthy nutrients.
Consuming soy can help to reduce levels of bad cholesterol, boost levels of good cholesterol, reduce the risk of high blood pressure, improve overall heart health, and boost heart-healthy nutrients.
For these reasons, soy can be a great addition to any diet for those looking to maintain a healthy heart.
It will help if you consult your doctor on ways to promote your heart’s health while sticking to a healthy diet plan.
You may also like to learn about emulsifiers and weight gain. Let us know what you think!
Thank you as always for reading.
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Joan Senio is the founder of KindCompassCoach. Her career includes 20+ years as a health care executive and 15 years (and counting) as a consultant. The common thread through Joan’s professional life has been a commitment to lead, mentor and coach current and future leaders, and women from all walks of life. KindCompassCoach provides information and advice grounded in Joan’s personal experience; however, all articles are backed by research and provide facts and advice from a wide variety of experts. Joan also serves as a thought-leader for KuelLife.com and is a regular contributor to PsychReg and Sixty and Me.
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