The portfolio diet emphasizes adding plant-based foods like nuts, soluble fiber, and healthy fats. Research shows this diet lowers LDL cholesterol, reduces inflammation and supports heart health. Small changes, like swapping red meat for legumes, can lead to lasting improvements in diet quality.<\/p>\n
The portfolio diet is a plant-based eating pattern developed by David Jenkins, M.D., Ph.D., D.Sc<\/a>., a nutritional sciences professor at the University of Toronto. Instead of eliminating foods, this approach emphasizes adding specific groups, or \u201cportfolios,\u201d of cholesterol-lowering foods to your diet: nuts, soluble fiber, plant proteins, plant sterols and monounsaturated fats. The diet encourages people to mix and match foods from these portfolios in their meals and snacks throughout the day. Rather than being a strict meal plan, the portfolio diet functions as a flexible framework to help you build meals that naturally support heart health.\n<\/p>\n We asked registered dietitians just how the diet works to lower cholesterol, along with ideas for incorporating it into your everyday routine.\n<\/p>\n Benefits of the Portfolio Diet for Cholesterol High LDL cholesterol is strongly linked to heart disease, stroke and peripheral artery disease. One of the most effective ways to lower LDL cholesterol is by increasing soluble fiber from plant foods.\n<\/p>\n \u201cSoluble fiber, found in foods like oats, barley, legumes and fruits, forms a gel-like substance in the digestive tract,\u201d explains Avery Zenker, RD<\/a>. \u201cThis gel traps cholesterol and prevents its absorption, promoting its removal from the body.\u201d\n<\/p>\n Supports Heart Health and Longevity <\/p>\n Studies completed by Jenkins and others have repeatedly found that following the portfolio diet results in reduced cholesterol production in the liver, reduced cholesterol absorption in the body and increased cholesterol removal via excretion, all of which contribute to better heart health.\n<\/p>\n One of the most compelling studies on the portfolio diet followed more than 40,000 racially diverse participants for over 20 years. It found that those who followed the portfolio diet more closely had fewer cases of heart disease and early death.\n<\/p>\n Contributes to Lower Inflammation <\/p>\n Chronic inflammation can play a major role in heart disease. The portfolio diet encourages intake of fruits, vegetables and whole grains. These naturally contain anti-inflammatory compounds such as plant sterols, plant stanols and antioxidants.\n<\/p>\n
\n Reduces LDL Cholesterol <\/p>\n