Answers to your Questions on Soy and Heart Disease
Q: Tell me the details about the soy health claim on food labels.
A: On October 26, 1999, the Food and Drug Administration authorized a health claim linking the consumption of soy protein with a reduced risk of heart disease. The soy health claim reads, “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 soy health claim appears on foods that contain 6.25 grams of soy protein per serving and are low in fat, saturated fat, and cholesterol. Foods that are made with the whole soybean and do not have added fat can also carry the health claim. Four servings a day of soy foods that contain at least 6.25 grams soy protein can help you reach the recommended 25 grams of soy protein a day and may help decrease your risk of heart disease.
Q: How do soy foods replace unhealthy foods in my diet?
A: The USDA MyPryamid guidelines recommend 2 – 3 servings a day of protein. Many sources of high-quality animal protein are high in saturated fat and cholesterol. If you suffer from heart disease, saturated fat and cholesterol are two things you should try to avoid to maintain a lower blood cholesterol level. To reach your daily intake of protein, but avoid high levels of saturated fat and cholesterol, choose soy!
Soy foods are a good source of high-quality protein. In fact, soybeans are the only complete protein source that does not come from an animal. Soy foods offer a heart healthy way to reach your daily protein intake requirement while avoiding saturated fat and cholesterol.
Soy foods also come in a variety of forms. Try a soy burger or simply switch to soymilk (soy milk). You can even incorporate soy into the ingredients for your favorite recipes. Use soy flour in your pancakes or soy cheese melted over broccoli to lower the amount of saturated fat and cholesterol in your favorite treats. The new dairy-free frozen soy desserts finish a meal with great taste. By being creative and trying new soy foods, you can easily enjoy the heart healthy benefits of soy.
Q: Is it true that soy foods can lower my bad cholesterol?
A: Soy foods have the unique ability to lower your LDL (bad) cholesterol. But that is not all! Soy foods can increase your HDL (good) cholesterol. Soy foods have many other health benefits including a high content of fiber, vitamins, minerals, polyunsaturated fats, and low content of saturated fat and no cholesterol.
Q: Can Soy Help My Blood Vessels?
A: Studies have shown that soy protein may help improve blood vessel elasticity—a measure of how “hardened” your vessels are. Blood vessels that are less “elastic” are considered a major risk factor for coronary heart disease. Recent studies have shown that soy helps improve the elasticity of blood vessels, which may decrease your risk of a heart attack. However, if you are on a low-sodium diet you should stick to unprocessed soy foods such as tofu and edamame or select lower sodium soy products. Check the Nutrition Facts panel to select the sodium content per serving that is right for you.
Q: Are soy foods the solution to heart disease?
A: Not the total solution, but they are one of the few foods that lower blood cholesterol. Soy foods should be considered only one part of a strategy for heart health. A heart-healthy diet and physical activity are the best ways to decrease your chances of developing heart disease. At least 30 minutes of moderate intensity physical activity on most days of the week combined with a diet low in saturated fat and cholesterol are the keys to a heart-healthy lifestyle. Soy foods and soy ingredients can help you reach this goal, but they cannot replace a doctor’s care and in no way should replace doctor recommended medications for people with heart disease.
Additional Information on Soy and Heart Disease:
If you have additional questions on soy and heart disease please e-mail health@soyfoods.org.
