What is Portfolio diet, plant-based meals to reduce cholesterol? All you need to know

This 20-year-old diet claims to be able to help in checking the cholesterol levels naturally. Here is all you need to know about this diet.

High Cholesterol levels is an alarming concern for young individuals. The buildup of plaque in arteries poses a heart health risk to. Diet plays a pivotal role in balancing nutrition and cutting out the LDL. There is one diet that was fabricated around two decades and claims to help in reducing cholesterol levels. It is called the ‘Portfolio Diet’.

What is Portfolio Diet?

The Portfolio Diet is a plant-based dietary approach designed to help lower cholesterol levels and improve heart health. Developed by Dr. David Jenkins and his colleagues at the University of Toronto, this diet emphasises the consumption of specific foods that have been shown to effectively reduce low-density lipoprotein (LDL) cholesterol, often referred to as “bad” cholesterol.

• Plant Sterols and Stanols: These are naturally occurring 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 the absorption of cholesterol in the intestines.
• Soluble Fibre: Foods rich in soluble fibre help reduce cholesterol levels by binding to bile acids and cholesterol in the digestive system. Good sources of soluble fibre include oats, barley, beans, lentils, fruits and vegetables.
• Nuts: Nuts, particularly almonds and walnuts, are included in the Portfolio Diet due to their healthy fats, fibre, and phytosterols. Regular consumption of nuts has been associated with lower cholesterol and improved heart health.
• Soy 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 Portfolio Diet

• Cholesterol Reduction: Studies show that individuals following the Portfolio Diet can achieve significant reductions in LDL cholesterol levels, often comparable to those achieved with statin medications.
• Heart Health: By lowering cholesterol and improving overall dietary quality, the Portfolio Diet can reduce the risk of cardiovascular diseases, including heart attacks and strokes.
• Weight Management: The emphasis on whole, plant-based foods can promote healthier eating habits, potentially aiding in weight management and reducing the risk of obesity-related conditions.

Tips to implement Portfolio Diet

• Include a variety of fruits and vegetables at every meal.
• Add whole grains like oats, barley, and brown rice.
• Incorporate legumes such as beans and lentils several times a week.
• Choose nuts as snacks or toppings for meals.
• Use soy products to replace meat in some meals.
• Opt for plant sterol-enriched products when available.

The Portfolio Diet offers a comprehensive, science-backed approach to lowering cholesterol and improving heart health. As with any dietary change, it’s advisable to consult with a healthcare professional or a registered dietitian first.