6 Surprising Whole Food Sources of Nattokinase to Boost Heart Health

In addition to natto, feast on these 6 readily available nuts, veggies, fruits and cheeses high in K2 and natural nattokinase producing MK-7 to reap protective benefits in a tasty way.

Heart disease is a leading cause of death worldwide, and finding natural ways to support cardiovascular health is crucial. One potential solution is nattokinase, a natural enzyme found in fermented soybeans. Nattokinase has been shown to have potential benefits for heart health, making it an important addition to a heart-healthy diet.

What is Nattokinase and How Does it Work in the Body?

Nattokinase is a potent enzyme that is derived from the fermentation of soybeans. It is produced by the bacterium Bacillus subtilis during the fermentation process. This enzyme has been used for centuries in traditional Japanese cuisine, particularly in the popular dish called natto.

Nattokinase works in the body by breaking down fibrin, a protein involved in blood clot formation. By breaking down fibrin, nattokinase helps to prevent the formation of blood clots, which can lead to serious cardiovascular events such as heart attacks and strokes. Additionally, nattokinase has been shown to have anti-inflammatory properties, which can further support heart health.

The Benefits of Nattokinase for Cardiovascular Health

Research studies have shown that nattokinase has potential benefits for heart health. One study published in the Journal of Agricultural and Food Chemistry found that nattokinase supplementation led to a significant reduction in both systolic and diastolic blood pressure levels in individuals with hypertension. Another study published in the Journal of Nutrition found that nattokinase supplementation reduced LDL cholesterol levels and increased HDL cholesterol levels in individuals with high cholesterol.

In addition to its effects on blood pressure and cholesterol levels, nattokinase has also been shown to have potential benefits for preventing blood clots and reducing the risk of stroke. A study published in the journal Thrombosis Research found that nattokinase supplementation reduced the incidence of deep vein thrombosis in individuals who were at risk for this condition. Another study published in the journal Stroke found that nattokinase supplementation reduced the risk of stroke in individuals with a history of stroke or transient ischemic attack.

Beyond Natto: Other Whole Food Sources of Nattokinase

While natto is the most well-known source of nattokinase, there are other whole foods that contain this beneficial enzyme. Some examples include tempeh, miso, and fermented black beans. These foods not only provide nattokinase but also offer a range of other nutritional benefits.

Tempeh is a fermented soy product that is made by fermenting cooked soybeans with a specific type of mold. It is a rich source of protein, fiber, and various vitamins and minerals. Tempeh can be used as a meat substitute in various dishes and can be grilled, sautéed, or added to stir-fries.

Miso is another fermented soy product that is made by fermenting soybeans with salt and a specific type of mold called koji. It is commonly used in Japanese cuisine to make miso soup, but it can also be used as a seasoning in various dishes. Miso is rich in probiotics, which can support gut health, as well as vitamins and minerals.

Fermented black beans are a traditional Chinese ingredient that is made by fermenting black soybeans with salt and spices. They are commonly used in stir-fries and other savory dishes to add flavor and texture. Fermented black beans are a good source of protein, fiber, and various vitamins and minerals.

Fermented Soy Products: A Rich Source of Nattokinase

Fermented soy products are an excellent source of nattokinase. These products are made by fermenting soybeans with specific types of bacteria or molds, which enhances their nutritional profile and makes them easier to digest. Some examples of fermented soy products that contain nattokinase include natto, soy sauce, and tamari.

Natto is a traditional Japanese dish that is made by fermenting soybeans with the bacterium Bacillus subtilis. It has a distinct flavor and texture and is often eaten with rice or added to soups and stir-fries. Natto is a rich source of nattokinase, as well as other beneficial compounds such as vitamin K2, which is important for bone health.

Soy sauce is a popular condiment that is made by fermenting soybeans with salt and specific types of molds. It is commonly used in Asian cuisine to add flavor to various dishes. Soy sauce contains small amounts of nattokinase, as well as other beneficial compounds such as antioxidants and amino acids.

Tamari is a type of soy sauce that is made without wheat, making it suitable for those with gluten intolerance or sensitivity. It is made by fermenting soybeans with salt and specific types of molds. Tamari contains small amounts of nattokinase, as well as other beneficial compounds such as vitamins and minerals.

Other Fermented Foods That Contain Nattokinase

In addition to fermented soy products, there are other fermented foods that contain nattokinase. These foods are made by fermenting various ingredients with specific types of bacteria or molds, which enhances their flavor, texture, and nutritional profile. Some examples of fermented foods that contain nattokinase include sauerkraut, kimchi, and pickles.

Sauerkraut is a traditional German dish that is made by fermenting cabbage with salt and specific types of bacteria. It has a tangy flavor and can be eaten on its own or used as a topping for sandwiches and salads. Sauerkraut contains small amounts of nattokinase, as well as other beneficial compounds such as probiotics and vitamins.

Kimchi is a traditional Korean dish that is made by fermenting cabbage and other vegetables with salt and specific types of bacteria. It has a spicy and tangy flavor and can be eaten on its own or used as a condiment in various dishes. Kimchi contains small amounts of nattokinase, as well as other beneficial compounds such as probiotics and antioxidants.

Pickles are made by fermenting cucumbers or other vegetables with salt and specific types of bacteria. They have a sour and salty flavor and can be eaten on their own or used as a topping for sandwiches and burgers. Pickles contain small amounts of nattokinase, as well as other beneficial compounds such as probiotics and vitamins.

Non-Soy Sources of Nattokinase for Vegetarians and Vegans

For those who avoid soy or follow a vegetarian or vegan diet, there are alternative sources of nattokinase. These sources include fermented vegetables and fruits, which are made by fermenting various plant-based ingredients with specific types of bacteria or molds. Some examples of non-soy sources of nattokinase include sauerkraut made from cabbage, fermented pickles made from cucumbers, and fermented fruits such as pineapple.

Sauerkraut made from cabbage is a great non-soy source of nattokinase. It is made by fermenting shredded cabbage with salt and specific types of bacteria. Sauerkraut has a tangy flavor and can be eaten on its own or used as a topping for sandwiches and salads.

Fermented pickles made from cucumbers are another non-soy source of nattokinase. They are made by fermenting cucumbers with salt and specific types of bacteria. Fermented pickles have a sour and salty flavor and can be eaten on their own or used as a topping for sandwiches and burgers.

Fermented fruits such as pineapple are a unique non-soy source of nattokinase. They are made by fermenting pineapple or other fruits with specific types of bacteria or yeasts. Fermented fruits have a tangy and slightly sweet flavor and can be eaten on their own or used as a topping for desserts and smoothies.

Supplements vs. Whole Foods: Which is the Best Source of Nattokinase?

When it comes to getting nattokinase, there are two main options: supplements or whole foods. Nattokinase supplements are available in capsule or powder form and provide a concentrated dose of the enzyme. Whole foods, on the other hand, provide a natural source of nattokinase along with other beneficial compounds.

Nattokinase supplements can be a convenient option for those who want to ensure they are getting a consistent dose of the enzyme. However, it is important to choose a high-quality supplement from a reputable manufacturer to ensure its effectiveness and safety. Additionally, supplements may not provide the same range of nutritional benefits as whole foods.

Whole foods, such as fermented soy products and other fermented foods, provide a natural source of nattokinase along with other beneficial compounds such as probiotics, vitamins, and minerals. These foods are also more likely to be part of a balanced and varied diet, which is important for overall health and well-being.

It is recommended to incorporate both nattokinase-rich whole foods and supplements into a healthy diet. This way, you can benefit from the natural source of nattokinase found in whole foods while also ensuring you are getting an adequate dose of the enzyme through supplementation.

How to Incorporate Nattokinase-Rich Foods into Your Diet

Incorporating nattokinase-rich foods into your diet is easier than you might think. Here are some tips for adding these foods to your meals and snacks:

• Start by trying natto, the traditional Japanese dish made from fermented soybeans. It has a unique flavor and texture that may take some getting used to, but it can be enjoyed on its own or added to rice, soups, and stir-fries.
• Experiment with other fermented soy products such as tempeh and miso. These can be used as meat substitutes in various dishes or added as a seasoning to soups, sauces, and dressings.
• Try incorporating fermented vegetables such as sauerkraut and kimchi into your meals. These can be eaten on their own or used as a topping for sandwiches, salads, and grain bowls.
• Consider making your own fermented foods at home. This allows you to control the ingredients and fermentation process, ensuring you get the maximum benefits from the nattokinase and other beneficial compounds.
• Look for recipes that feature nattokinase-rich foods. There are many creative and delicious ways to incorporate these foods into your diet, from natto sushi rolls to tempeh stir-fries to kimchi fried rice.

Boost Your Heart Health with Nattokinase-Rich Whole Foods

In conclusion, nattokinase is a natural enzyme found in fermented soybeans that has potential benefits for heart health. It works in the body by breaking down fibrin and preventing the formation of blood clots. Research studies have shown that nattokinase supplementation can reduce blood pressure and cholesterol levels, as well as prevent blood clots and reduce the risk of stroke.

In addition to natto, there are other whole foods that contain nattokinase, such as tempeh, miso, sauerkraut, kimchi, and pickles. These foods provide a natural source of nattokinase along with other beneficial compounds such as probiotics, vitamins, and minerals. Incorporating these nattokinase-rich whole foods into your diet can help support heart health and overall well-being.

While nattokinase supplements can be a convenient option, it is recommended to also include whole foods in your diet to ensure you are getting a range of nutritional benefits. By incorporating nattokinase-rich whole foods into your meals and snacks, you can boost your heart health and enjoy delicious and nutritious meals at the same time.