Many common soy foods are good sources of omega-3 fatty acids. However, their high content of omega-6 acids hurts their profile for heart health and disease prevention.
Edamame is a notable exception. Edamame are green soybeans (not to be confused with the mature seeds). You can buy them roasted and ready for snacking, or partially cooked for use in salads, stir-fries and other recipes. Their omega-6 to omega-3 ratio of 5:1 is a little on the high side [source: NutritionData]; we are striving for balance, remember. However, they also contain isoflavones. Isoflavones are plant estrogens that seem to lower blood cholesterol in general and LDL (the "bad") cholesterol in particular.
Edamame have other nutritional benefits as well. Like many other soy foods, they're good sources of quality protein. As whole legumes, they also provide fiber. Plus, they're one of the few snack foods that made our list -- in case reading this article makes you hungry.