A Harvard nutrition expert has identified tofu — a soy-based food — as a surprisingly powerful ally in reducing the risk of cardiovascular disease. Tofu, widely used in plant-based diets, is a rich source of isoflavones, compounds linked to improved heart health.
What the Research Says
Dr. Qi Sun, associate professor of nutrition and epidemiology at Harvard, emphasized tofu’s health benefits during a recent interview. His research, involving over 210,000 U.S. healthcare professionals, found that people who consumed tofu at least once a week had an 18% lower risk of developing heart disease compared to those who rarely ate it.
“It is a very nutritious food,” said Dr. Sun. “For the vast majority of people, it should be reasonable to incorporate tofu in their daily diet without any issues.”
Why Tofu Works
Tofu is a pressed block made from soybeans. It’s packed with plant-based protein, minerals, and, most notably, isoflavones. These naturally occurring compounds appear to reduce vascular inflammation and improve cholesterol levels, both important factors in heart disease prevention.
“Tofu is not just a meat substitute — it’s a functional food with cardiovascular benefits,” said Dr. Sun.
Supporting Evidence from NHLBI
The National Heart, Lung, and Blood Institute (NHLBI), which helped fund the research, backed the findings. Their analysis indicated that diets rich in soy products like tofu were linked to a lower risk of heart disease, especially in younger women and postmenopausal women not on hormone therapy.
Notably, the benefits were not seen with all soy products. For example, soy milk did not show the same protective effect as tofu in the study.
Other Soy-Based Foods to Try
Beyond tofu, several other soy products offer similar benefits thanks to their isoflavone content. These include:
- Tempeh – a fermented soy product using whole soybeans
- Miso – a fermented paste used in soups and dressings
- Edamame – young green soybeans, often steamed or boiled
- Tofu yogurt – a dairy-free alternative with soy protein
- Dry roasted soybeans – a crunchy, protein-rich snack
A Simple Addition to a Heart-Healthy Diet
Dr. Sun recommends enjoying tofu a few times per week — as he does with his own family — to support cardiovascular health. Whether grilled, sautéed, or added to soups and salads, tofu is a versatile and health-conscious choice.
The study’s long-term findings, covering over two decades of data, underscore that small dietary changes — like adding tofu — may offer significant benefits over time.
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