edamame soy beans
EatingWellPacked with high-quality protein, fiber and other good-for-you phytochemicals, soy seems to be a naturally healthful choice. But despite its healthy halo, some experts say soy isn't a good choice for every condition. Here, we outline the pros and cons.

Pros

Heart: You may be able to significantly lower your "bad" LDL and total cholesterol levels by eating 25 grams of soy protein each day (e.g., about 1/2 cup soy nuts; 1 1/4 cups of tofu or edamame; 3 1/2 cups soymilk), suggests a review of 30 studies. According to one hypothesis, soy protein directly lowers cholesterol levels by helping the liver clear more LDL from the body, says Mark Messina, Ph.D., adjunct associate professor at Loma Linda University and executive director of the Soy Nutrition Institute. You reap an even greater heart benefit when you replace meat and full-fat dairy with soy as you'll naturally eat less saturated fat -- and research shows that saturated fat increases LDL.