Synopsis

Source of validity: Scientific
Rating (out of 5): 3

Tofu, a soy-based product, is supported by scientific evidence for its potential to help manage high triglyceride levels. The primary mechanism relates to tofu’s content of isoflavones (plant-based phytoestrogens) and its favorable nutrient profile—low in saturated fat and high in polyunsaturated fats. Several clinical trials and meta-analyses have examined the effects of soy protein (the main protein in tofu) on blood lipid profiles. For example, a 2015 meta-analysis published in Clinical Nutrition found that soy protein intake was associated with significant reductions in serum triglyceride levels compared to animal protein. Another systematic review in Journal of Nutrition (2017) confirmed that soy-based foods, including tofu, modestly reduce triglycerides and LDL cholesterol. The American Heart Association also notes that replacing animal proteins with soy products can have beneficial effects on lipid profiles, partly due to the reduction in saturated fat intake and the presence of bioactive compounds in soy.

While the overall effect size is modest (often in the range of 5–10% reduction in triglycerides), the evidence is consistent enough to recommend tofu and other soy foods as part of a heart-healthy diet. However, tofu should not be considered a standalone treatment for high triglycerides but rather as a beneficial dietary component in combination with other lifestyle interventions.

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