Edamame, otherwise known as shelled soybeans, provides several health benefits and might help lower your blood cholesterol levels. High cholesterol, especially low-density lipoprotein, or LDL, cholesterol, is a leading contributor to heart diseases, one of the top causes of death in the United States. Adding edamame or other types of soy products to your diet might help get high cholesterol levels under control.
Background
In addition to total cholesterol levels, your LDL and HDL cholesterol levels help determine your risk for heart disease. LDL cholesterol is considered unhealthy because high levels are a major risk for developing heart disease. HDL often is referred to as the good cholesterol because high levels can protect you against developing heart disease.
Basics
Edamame and other soy products usually affect your LDL cholesterol levels. According to the National Center for Complimentary and Alternative Medicine, consuming soy protein on a daily basis might help lower your LDL cholesterol levels slightly.
Sterols and Stanols
Dietary plant sterols and stanols are used by the U.S. Department of Health and Human Services Therapeutic Lifestyle Changes, or TLC, diet to help lower LDL cholesterol levels. According to the U.S. Department of Health and Human Services, plant sterols and stanols found in soybean oil help block the absorption of cholesterol in the body, and consuming 2 g of sterols or stanols each day can help reduce your blood LDL cholesterol levels by 5 percent to 15 percent.
Nutrition Content
Edamame is an excellent source of dietary fiber, including soluble fiber, protein and the omega-3 fatty acid ALA. One half cup of shelled soybeans provides about 12 g of protein and 6 g of dietary fiber. Edamame is also very low in saturated fat, a leading contributor of high cholesterol and heart disease. According to the U.S. Department of Health and Human Services, adding just 5 to 10 g of soluble fiber to your diet each day can help reduce your LDL cholesterol levels by 3 percent to 5 percent. The TLC diet encourages consumption of 10 to 25 g of soluble fiber per day to lower your LDL cholesterol levels even more.
