This 20-year-old diet aims to help control cholesterol levels naturally. Here’s everything you need to know about this diet.
High cholesterol levels are an alarming concern for young people. Plaque buildup in the arteries poses a risk to heart health. Diet plays a fundamental role in balancing nutrition and eliminating LDL. There is a diet that was made about two decades ago and claims to help reduce cholesterol levels. It’s called the “portfolio diet.”
What is the portfolio diet?
The Portfolio Diet is a plant-based dietary approach designed to help reduce cholesterol levels and improve heart health. Developed by Dr. David Jenkins and his colleagues at the University of Toronto, this diet emphasizes the consumption of specific foods that have been shown to effectively lower low-density lipoprotein (LDL) cholesterol, often referred to as “bad” cholesterol.
- Plant sterols and stanols: These are natural substances found in plants and are known for their cholesterol-lowering properties. Foods enriched with sterols and stanols, such as fortified margarine, yogurt, and certain juices, can help block cholesterol absorption in the intestines.
- Soluble Fiber: Foods rich in soluble fiber help lower cholesterol levels by binding to bile acids and cholesterol in the digestive system. Good sources of soluble fiber include oats, barley, beans, lentils, fruits and vegetables.
- Balls: Nuts, particularly almonds and walnuts, are included in the Portfolio Diet because of their healthy fats, fiber, and phytosterols. Regular consumption of nuts has been associated with lower cholesterol and better heart health.
- I am Protein: Incorporating soy products, such as tofu, edamame, and soy milk, can help lower LDL cholesterol. Soy protein is a complete protein source and can be a beneficial alternative to animal proteins.
- Fruits and Vegetables: A wide variety of fruits and vegetables should be consumed daily. They provide essential vitamins, minerals, and antioxidants that support overall health and may help reduce the risk of heart disease.
Benefits of the portfolio diet
- Cholesterol reduction: Studies show that people following the Portfolio Diet can achieve significant reductions in LDL cholesterol levels, often comparable to those achieved with statins.
- Heart health: By lowering cholesterol and improving overall diet quality, the Portfolio Diet may reduce the risk of cardiovascular diseases, including heart attacks and strokes.
- Weight control: Emphasizing whole, plant-based foods may promote healthier eating habits, which could help with weight management and reduce the risk of obesity-related diseases.
Tips for implementing the Portfolio Diet
- Include a variety of fruits and vegetables at each meal.
- Add whole grains like oats, barley, and brown rice.
- Incorporate legumes such as beans and lentils several times a week.
- Choose nuts as a snack or topping for meals.
- Use soy products to replace meat in some meals.
- Opt for products enriched with plant sterols when available.
The Portfolio Diet offers a comprehensive, science-backed approach to lowering cholesterol and improving heart health. As with any dietary change, it is advisable to first consult with a healthcare professional or registered dietitian.
