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Soy gets a bad rap because it contains isoflavone compounds that can mimic human estrogen. But these compounds can lower cholesterol with as few as three servings of tofu a week and one large glass of soy milk a day. Soy-based proteins like tofu and tempeh are also high in ­omega-3s, fats that look to improve heart health in a variety of ways, including lowering cholesterol, reducing heart vessel inflammation, and reducing the incidence of deaths from heartbeat arrhythmia.