Tofu is a high-quality source of plant protein, providing. many essential amino acids but much less saturated fat than red meats.
Tofu also provides potassium, magnesium, calcium and natural isoflavone compounds from soybeans.
Nutrition experts believe that these are all nutrients related to maintaining cardiovascular health. Among them, potassium helps balance the effects of sodium in the body, while magnesium participates in the regulation of blood vessel activity.
Increasing consumption of soybeans, tofu and beans in general can help reduce the risk of developing hypertension thanks to its fiber, minerals and beneficial plant compounds.
The American Heart Association (AHA) also assesses soy foods as a healthy plant-based protein choice for the heart. Replacing a portion of red meat or processed foods with tofu can help improve overall diet quality.
Nutrition experts recommend prioritizing simple preparations to limit added salt and fat.
Steamed or boiled tofu
This is a processing method that helps maintain the nutritional value of tofu without increasing grease. You can eat it with boiled green vegetables or salad to increase fiber.
Tofu soup with green vegetables
The combination of tofu and vegetables such as spinach, water spinach, bok choy or amaranth helps supplement potassium and magnesium - two minerals that play an important role in regulating blood pressure.
Low-oiling pan-fried tofu
If you want to change your taste, you can pan-fry with a moderate amount of vegetable oil instead of deep frying. This helps limit excess fat.
Replace a portion of red meat
One of the simplest ways is to use tofu instead of a portion of red meat in stir-fried dishes, soups or salads. This is a strategy recommended by many cardiologists to reduce saturated fat in the diet.
