Heart experts recommend food swap to combat high cholesterol

Heart disease remains a top killer in the UK, and keeping cholesterol in check is crucial for dodging this deadly bullet. Unbeknownst to many, levels of LDL or "bad cholesterol" can skyrocket swiftly, often without any warning signs. Despite the occasional craving for a greasy burger and chips or a succulent pork pie, it's vital to monitor your diet and lifestyle meticulously.

Yet, hope is not lost; simple dietary substitutions can significantly enhance your health prospects by slashing those menacing LDL figures. A study has highlighted one particularly effective change: switching to soya-based alternatives. Findings published in The Journal of Nutrition reveal that a diet rich in soy protein can lower LDL levels by 3% to 4% in adults, echoing recommendations to embrace more plant-based proteins. Elevated LDL is notorious for causing arterial plaque accumulation, which narrows blood vessels and increases cardiac strain, thereby amplifying the threat of heart disease, strokes, and heart attacks.

High LDL cholesterol is a widespread issue in the UK, with research indicating that approximately 60% of the population struggles with this condition, resulting in around 8 million Brits being prescribed statins - a medication designed to control LDL levels.

Dr Jayne Morgan, from the Piedmont Healthcare Corporation in Atlanta, discussed the study with Medical News Today: "Soybeans have been known to lower triglycerides, total cholesterol, and LDL cholesterol, thereby possibly contributing to a healthier heart profile and becoming part of a heart-healthy lifestyle. This study further complements that."

This advice aligns with the recommendations of HeartUK, which advocates for increased soy consumption as a strategy to combat cholesterol.

The charity stated: "Soya beans and the foods that are made from them are perfect for a heart-healthy diet. They're full of protein, vitamins and minerals, and they're low in saturated fat.

"Soya products are a good option for replacing foods which are high in saturated fat such as meat, full-fat cream and dairy products, and snacks such as crisps."

They suggest incorporating approximately three servings of soy products into your daily diet, which could range from 250ml of soy milk in your coffee, a side dish of edamame beans, or using soya mince or tofu in your evening meal.

Despite the study, Victoria Taylor, a dietitian from the British Heart Foundation, believes further research is necessary: "It has been suggested that eating soya could lower cholesterol.

However when the evidence was reviewed by the European Food Safety Authority, this effect was not seen consistently, so it was concluded that a cause-and-effect relationship could not be proven.

"However, soya beans are still a nutritious food containing protein, fibre, unsaturated fats and a range of vitamins and minerals, and as part of a healthy, balanced diet, soya beans could still help to lower cholesterol."