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Combat high blood pressure and cholesterol with soybeans

by: Nicholas Webb

You may have heard of the �Portfolio Diet� wherein it has been clinically accepted that increasing the intake of soy based foods can reduce levels of LDL cholesterol as much as some statin drugs.

Well, now it seems that soybeans have another health-giving quality: they also reduce blood pressure.

This latest finding is making quite a bit of noise in medical circles and not without reason. Can you imagine how hard the two largest drug markets (cholesterol and blood pressure) would be hit if the American Heart Association or the American College of Cardiology released a statement saying that soybeans can reduce bad cholesterol and control blood pressure? Just think about it. But that�s where it will stop; in your thoughts. With all the lobbying power of the giant pharmaceutical industry, I seriously doubt that such a statement from an internationally recognized source will ever be released.

However, to date more than 40 clinical trials have clearly shown that soya protein can reduce cholesterol in men and women. The effective dose of soy protein per day appears to range between 25 and 50 grams. Now initial studies show that it is also useful in fighting high blood pressure.

Soybean protein lowers blood pressure

In a report from the Annals of Internal Medicine (July 2005), it seems that use of soybean protein dietary supplements may help reduce high blood pressure.

Soybean products have been commonplace in Asian diets for centuries, and soybeans, as well as its derivative products have long been available in our local health stores and supermarkets. Research has shown that food items like tofu and soymilk can reduce cholesterol levels and lower risks for cancer, heart disease and osteoporosis. If we add the ability to fight high blood pressure to the list of illness and diseases that soy foods are able to combat, then we might just have a super disease killer on our hands.

In the study covered by the Annals, a group of American and Chinese researchers focused on 300 Chinese patients suffering from hypertension. One group was and given 40gms of soy protein while the second group was given wheat-based carbohydrates.

The objective of the trial was to examine the effect of soybean protein supplementation on blood pressure in persons with pre-hypertension or Stage 1 hypertension. The results showed that Soybean protein supplementation resulted in a reduction in systolic and diastolic blood pressure. As such, increased intake of soybean protein may play an important role in preventing and treating hypertension.

The researchers of Tulane University, New Orleans say it's unclear how soybean products might reduce blood pressure. One theory is that soy proteins widen blood vessels while helping the body do a better job of processing blood sugar.

In a related editorial, Dr. Jeffrey A. Cutler and Dr. Eva Obarzanek of the National Heart, Lung, and Blood Institute in Bethesda, Maryland, state that the new study provides "another important link between blood pressure and dietary macronutrient intake," but add that further studies are needed before soybean supplements can be recommended to patients with high blood pressure.

Soybeans, soymilk, tofu, bean sprouts, meat substitutes, cookies and even soy-based ice cream are all commonly available. Maybe it is better that you don�t wait for the big medical institutions to start singing praises about soybeans. If you want an edge, perhaps now is the time to start making some changes to your diet. Throw in 40 minutes exercise four times a week and your high blood pressure will really take a dive.

About the author:
About the author:
Nicholas Webb, of AllAbout Heart Disease, speaks and writes with a passion telling it is as it is; helping others to live life to the full. This article is extracted from his newsletter �The Web�s Heart�.
To subscribe, or read other articles visit To learn more about how to beat heart disease and get into shape visit:

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Prevent Heart Disease
by: Mike Spencer

You should always keep in mind that whatever actions you do today can either help to prevent, delay or minimize the effect of heart disease or worsen it. The key is to control risk factors. Granted that you cannot control every risk factor for heart disease such as family history but you can definitely do something about your behavior. Age and gender also influence your risk of heart disease.

Major Risk Factors of Heart Disease

Cholesterol Levels

Cholesterol is a type of a lipid, a soft, fatlike substance that serves as a source of fuel. Excessive cholesterol can cause buildup of atherosclerotic plaque. Accumulation of plaque in arteries can block blood flow and lead to a heart attack. LDL cholesterol, the so-called "bad" cholesterol, is transported to sites throughout the body, where it's used to repair cell membranes or to make hormones. LDL cholesterol can accumulate in the walls of your arteries. HDL cholesterol, the so-called "good" cholesterol, transports cholesterol to the liver, where it's altered and removed from the body.

Blood Pressure

Normal blood pressure level is defined as less than 130 millimeters of mercury (mm Hg) for systolic blood pressure and less than 85 mm Hg for diastolic blood pressure. The higher the blood pressure, the more likely it is to take a toll on the heart and on the brain. Blood pressure should be checked whether or not your levels are high. For normal, check once every two years. For high-normal, check once a year. If extremely high, you should get immediate care. Then get multiple measurements to know if a high level is sustained over time.

Diabetes

Another risk factor for heart disease is diabetes, a chronic disease of insulin deficiency or resistance. Type 2 diabetes, the most common type, is associated with obesity and may be prevented by maintaining ideal body weight through exercise and balanced nutrition.

Tips For Controlling Risk of Heart Disease

Stop Smoking

The effect of smoking on your lungs can cause almost every other medical condition.

Get Active

Routine physical activity is highly recommended and helpful in controlling obesity. Try to perform 30 minutes of moderate physical activity every day. Fast walking is one of the best way to prevent heart disease. If you can lose even a small amount of weight, five pounds for example, it may have a positive effect on lipid levels and blood pressure preventing heart disease.

Limit Alcohol Consumption

Limit daily alcohol intake to three ounces or fewer to prevent heart disease. People who drink large amounts of alcohol (six to eight ounces a day) tend to have higher blood pressure.

Watch What You Eat

Eat five helpings of fruits and vegetables daily to prevent heart disease.

Maintain adequate dietary potassium, calcium and magnesium intake.

Reduce saturated fats and cholesterol to stay away from heart disease.

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