Low in saturated fat and high in isoflavones, soy may protect against high blood pressure
For the first half of the last decade, health experts promoted a diet with soy to protect against heart disease. Research at the time suggested 25 grams of soy protein each day could lower LDL (bad) cholesterol by as much as 8 percent.
Then, six years ago, an analysis of 22 studies concluded that 50 grams of daily soy reduced LDL cholesterol by only about 3 percent and had no effect on HDL (good) cholesterol or triglycerides.
Though the initial benefits of soy as it relates to protection against heart disease were overestimated, it is still low in saturated fat, making it an excellent substitute for meat and cheese. And a more recent study links isoflavones in soy to lower blood pressure. It is the first trial to suggest replacing refined carbohydrates with soy could treat people with pre-hypertension and stage-1 high blood pressure.
Roughly 75 million Americans have high blood pressure, a “silent killer” that can cause heart attacks, heart failure and stroke. And African Americans have the highest hypertension rates in the world. An easy way to add isoflavones to your diet: Drink an 8-ounce glass of soy milk