Nutritionists tout special plant-based diet as way to lower cholesterol
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A plant-based eating plan known as the Portfolio Diet is gaining attention for its potential to lower cholesterol, and research suggests it may be as effective as some prescription medications.
Professor of nutrition and medicine at the University of Toronto and St. Louis in Toronto, Canada. Michael’s Hospital clinician-scientist Dr. Reportedly developed by David J. A. Jenkins, the diet focuses on certain plant-based foods that have been shown to lower LDL (“bad”) cholesterol and support overall heart health.
Erin Palinski-Wade, a New Jersey-based registered dietitian nutritionist and author of “The 2-Day Diabetes Diet,” said the Portfolio Diet stands out because it’s more structured than other heart-healthy plans.
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“Research shows that following this diet is associated with significant reductions in LDL cholesterol, inflammation, and cardiovascular risk factors, which reduces the risk of coronary heart disease and stroke by 14%,” Palinski-Wade told Fox News Digital.
“Since it prioritizes plant-based, cholesterol-lowering foods, it limits most animal products to help maximize its heart-healthy benefits.”
The Portfolio Diet limits animal products to cut out saturated fats and emphasizes heart-healthy plant foods. (iStock)
The Portfolio Diet, which also limits processed foods high in saturated fat, works by combining cholesterol-targeting foods in different ways.
The plan revolves around the following four key components, each of which plays a unique role in supporting heart health.
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- Plant sterols (also known as phytosterols), found in fortified foods such as spreads, juices, and yogurts, help lower cholesterol by competing for absorption in the digestive tract.
- Soluble fiber, found in oats, barley, beans, lentils, apples and citrus fruits, binds cholesterol and helps remove it from the body.
- Soy protein, such as tofu, soy milk, and tempeh, replace animal protein to reduce saturated fat intake.
- Nuts provide healthy fats, antioxidants and fiber that support heart health.
Some studies have suggested that this diet may lower LDL cholesterol as effectively as some medications, without side effects. (iStock)
Together, these four elements block cholesterol absorption, helping to remove LDL from the bloodstream and reducing inflammation in the arteries.
Palinski-Wade added that some studies suggest this diet may lower LDL cholesterol as effectively as some medications without side effects.
A typical day on the Portfolio Diet
Below are some examples of what you can eat on this diet plan, according to nutritionists.
Breakfast might include oatmeal with soy milk, fruits, and sliced almonds, or a smoothie with soy milk, bananas, oats, and peanut butter.
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Lentil soup, whole grain toast, and a side salad are a satisfying option for lunch, while mixed bean salad tossed with olive oil, lemon, and walnuts also fits the bill.
Dinner may include tofu and vegetable stir-fry served over vegetable curry with quinoa or chickpeas and brown rice.
Plant sterols and soluble fibers work together to block cholesterol absorption and help eliminate it from the body. (iStock)
Snacks like soy yogurt with fruit and oats or a small handful of pistachios, almonds or walnuts add extra fiber and heart-healthy fats.
Palinski-Wade notes that nuts are an important part of the plan, and eating 1 to 2 ounces a day can make a difference. Pistachios, for example, offer protein, fiber and antioxidants that help lower LDL cholesterol and support heart health.
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Although the Portfolio Diet offers heart health benefits, it requires planning and consistency. Palinski-Wade suggests starting small to make the transition easier.
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“Focus [simple] “Make swaps instead of trying to change your entire diet at once,” he advises. “Add one or two staples, like nuts or plant-based proteins, and build from there.”
She also recommends using a food diary or tracking app to help track daily goals for protein, fiber, and healthy fats.
Possible risks and warnings
Due to the restrictive nature of the Portfolio Diet, it can be difficult to maintain.
According to an article published in the journal Nutritionist Resource, “Some individuals may face difficulties maintaining harmony, especially in social settings or amidst culinary temptations.”
Anyone interested in adopting the Portfolio Diet should speak with a doctor before continuing. (iStock)
Some experts also warn about nutrient deficiencies (especially vitamin B12, calcium and omega-3 fatty acids).
The Portfolio Diet may be more difficult to follow for those with soy or nut allergies because these foods play a major role in the cholesterol-lowering effects of the plan.
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“Individuals with nut allergies or soy intolerance should proceed with caution and seek personalized nutritional guidance to prevent adverse reactions,” the above article states.
Anyone interested in adopting the Portfolio Diet should speak with a doctor before continuing.
Fox News Digital has reached out to the diet’s creator, Jenkins, for comment.
