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Benefits of Soy Milk for Cholesterol

The American Heart Associations defines a healthy total cholesterol level as one lower than 200 mg/dl. If you've been recently diagnosed with high cholesterol or are concerned about maintaining good cholesterol, you may have heard that soy milk can help. Soy milk is technically not a milk, but rather, a beverage made from soybeans. It's widely accepted as part of a heart-healthy diet, but some studies indicate it may also have cholesterol-lowering benefits.

  1. Reduce Total Cholesterol

    • Soy milk may have cholesterol-lowering affects, however, more research needs to be conducted. For example, the FDA recommends 25 grams of soy protein per day. They conducted several studies that indicated eating high amounts of soy protein significantly reduced bad cholesterol and increased good cholesterol. The American Heart Association's (AHA) initial research findings supported this statement (made in the late 1990's), but after over a decade of extensive research, the AHA revoked its recommendation. Their studies indicated that soy protein either did not lower total cholesterol or only lowered it an insignificant amount (less than three percent). The FDA has agreed to reevaluate their initial recommendation based on the new American Heart Association findings, but still maintains that a diet high in soy protein reduces your total cholesterol.

    Decreased Saturated Fat and Cholesterol Consumption

    • Perhaps of of the biggest cholesterol-lowering benefits of soy milk is its low fat content. According to Harvard University, one of the most important ways to lower cholesterol is to reduce your intake of saturated fat. Nutrition Data lists one cup of whole milk at five grams of saturated fat, or 23 percent of your recommended daily intake. Comparatively, soy milk has no saturated fat. People who use whole milk as a beverage, in their coffee or as a cooking ingredient, can significantly reduce their saturated fat intake by switching to soy milk. Fat free or skim milk has a similar fat content to soy milk, but soy milk is also a cholesterol-free food while a cup of fat-free milk contains five grams of dietary cholesterol.

    Fiber

    • The American Heart Association recommends increasing your intake of dietary fiber by eating more plant foods and fewer animal products when possible. Increased fiber consumption is linked with lower cholesterol levels. Soy milk contains a small amount of dietary fiber. Three servings of soy milk per day will provide six percent of your daily recommended intake of fiber. Milk, an animal product, contains no dietary fiber.

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