Soybeans are not only rich in nutrients but also help reduce blood cholesterol effectively. In particular, soybeans are good for people with atherosclerosis.
Lower blood cholesterol, reduce the risk of atherosclerosis
According to the Institute of Nutrition, soybeans (also known as soy beans) are rich in protein and lipid. In 100 grams of soybeans, there are 34 - 40 grams of protein and about 20 grams of lipid, more than some types of animal meat.
Soybeans and soy foods help reduce blood cholesterol
Soybean protein contains all the amino acids necessary for the growth and maintenance of the human body. Not only rich in protein and lipids, soybeans are also a food rich in vitamins and minerals. Soybeans contain almost all vitamins, including water-soluble vitamins such as B1, B2, PP... and fat-soluble vitamins such as vitamins A and D, vitamins E, K, F...
Soybeans can be processed into daily foods such as: soy milk, tofu, bean curd, soy sauce... In addition to nutritional value, soybeans and dishes made from soybeans are good for heart health, especially the ability to lower blood cholesterol.
Atherosclerosis is a common disease in the elderly, causing many serious diseases. The cause and mechanism of the disease are very complex, there are many things that are not clear, but high blood cholesterol is an important manifestation of the disease. Therefore, using foods that help reduce blood cholesterol is very necessary.
Soybeans are the food that meets this requirement. Through research, people have found that diets supplemented with soybeans (in the form of soy milk, tofu, soy cakes, bean flour...) change the rate of bile acid and steroid metabolism, which are components related to cholesterol metabolism.
People with high blood cholesterol who eat a diet supplemented with soy protein (instead of animal protein) have lower blood cholesterol.
Researchers have followed many patients with high blood cholesterol, of whom nearly half had high blood pressure, treated with a diet supplemented with specific amounts of soybeans as follows: 150 grams of tofu, 80 grams of soybeans used daily to make different dishes such as soy milk, spring rolls, cakes... has reduced the average blood cholesterol rate by 10 - 20%.
Thus, soybeans lower blood cholesterol, so they are very good for people with atherosclerosis. Elderly people with high blood pressure and high blood cholesterol should add soybeans or soy products to their daily diet.
Increase green vegetables to reduce cholesterol and stabilize blood sugar
According to a national survey on risk factors for non-communicable diseases in Vietnam, up to 57.2% of research subjects did not eat enough vegetables and fruits in a day (equivalent to 400 grams/day).
According to experts from the Institute of Nutrition, vegetables and fruits are a source of vitamins and minerals necessary for the life and development of the body, helping to protect the body and strengthen health against diseases. Vegetables and fruits are low in fat, cholesterol and salt, providing fiber and other nutrients.
Vegetables and fruits are mostly low in calories and contain natural sugars instead of refined sugars (like those found in processed sweets), so they rarely cause a sudden increase in blood sugar after eating. This is especially good for people with or at risk of metabolic diseases (a group of diseases such as hyperglycemia, cholesterol abnormalities, increased risk of cardiovascular disease, type 2 diabetes, etc.).
Vegetables also provide fiber, which helps the digestive system, stabilizes intestinal bacteria, prevents constipation, helps stabilize blood sugar, and reduces cholesterol. A diet rich in vegetables and fruits will help reduce the risk of heart disease, stroke, obesity, kidney stones, some cancers, type 2 diabetes, and bone disorders.
Plant protein has beneficial health effects compared to animal protein, especially in relation to blood cholesterol. Many studies have shown a correlation between soy protein intake and reduced risk of cardiovascular disease and chronic disease. To reduce the risk of cardiovascular disease, eat at least 25 grams of soy protein/day.
In addition, dietary fiber is present in cell walls and indigestible plant components. Some fiber components have a high water-holding capacity and are called soluble fiber.
Soluble fiber is found in foods such as some fruits, broccoli, carrots, potatoes, sweet potatoes, and onions. Soluble fiber can reduce the risk of cardiovascular disease. In addition, fiber also creates a feeling of fullness, helping to avoid eating too much energy and gaining weight. Therefore, you should focus on eating these foods.
( 108 Central Military Hospital )
Source: https://thanhnien.vn/dau-nanh-va-loi-ich-trong-viec-cai-thien-cholesterol-mau-185241027164723776.htm
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