Dietary Soy And Natto Intake And Cardiovascular Disease Mortality In Japanese Adults The Takayama Study1

This study followed nearly 30,000 Japanese adults for 16 years to understand whether eating soy foods, particularly natto (fermented soybeans), affects heart disease and stroke deaths. Natto is a traditional Japanese food that contains a unique enzyme called nattokinase, which helps break down blood clots naturally. The researchers tracked participants' diets and health outcomes from 1992 to 2008.

The results showed that people who ate the most natto had a 25% lower risk of dying from cardiovascular disease compared to those who ate the least. This protective effect was especially strong for stroke, where high natto consumers had a 32% lower risk of death. Interestingly, while total soy protein intake also showed some benefits for stroke prevention, natto appeared to be the star performer among soy foods. Regular soy foods like tofu and soy milk didn't show the same protective effects as natto.

The unique benefits of natto likely come from its fermentation process, which creates nattokinase and other beneficial compounds not found in other soy products. This enzyme may help prevent dangerous blood clots that can cause heart attacks and strokes. The fermentation also increases the bioavailability of nutrients and creates additional heart-protective compounds.

For metabolic health and longevity, this research suggests that incorporating fermented soy foods like natto into your diet may offer cardiovascular protection beyond what regular soy products provide. At VALIA Health, we consider these findings when developing personalized nutrition strategies, recognizing that traditional fermented foods often contain unique health-promoting properties that complement our evidence-based approach to preventing cardiovascular disease and supporting healthy aging.