Soy may not lower your cholesterol, but it’s still a good food choice for healthier eating.

Thus states the American Heart Association which – after reviewing a decade of studies – concluded that soy-based foods and supplements do not significantly lower cholesterol. Results of their review, published earlier this year, showed that eating large amounts of soy protein only reduced LDL (or “bad” cholesterol) about 3 percent and had no effect on HDL (or “good” cholesterol). It also had no impact on blood pressure.

Nutrition experts, however, tout soy as a healthier alternative to foods loaded with saturated fat. Soy burgers, for example, have no cholesterol or saturated fat and contain high amounts of fiber.

The American Heart Association’s recent research noted that soy products such as tofu, soy butter, soy nuts and some soy burgers are more heart-friendly because they contain plenty of polyunsaturated fats, fiber, vitamins and minerals.

What are the best sources of soy? Experts recommend choosing soy-based foods over soy supplements. Choose less processed forms of soy, such as that in tofu, soymilk, tempeh (a cake-like food with a nutty taste, made from fermented soybeans) and edamame, which are whole green soybeans distributed in the pod or shelled. Soy flour is another good choice, as it contains high-quality proteins and other nutrients.

The bottom line on soy is to enjoy it as part of a varied and healthy eating plan. Don’t expect it to work wonders on your high cholesterol or lower your risk of heart disease. Do expect it to satisfy your taste buds and add good fats, fiber, minerals and vitamins to your diet.