Nutritionists tout special plant-based diet as way to lower cholesterol
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A plant-based diet known as the Portfolio Diet is gaining increasing attention for its potential to lower cholesterol — and research suggests it could be as effective as some prescription medications.
Apparently developed by Dr. David JA Jenkins, a professor of nutrition and medicine at the University of Toronto and a clinician-scientist at St. Michael’s Hospital in Toronto, Canada, the diet focuses on specific plant-based foods that have been shown to reduce LDL (“bad”) cholesterol and promote 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 from other heart-healthy plans because it’s more structured.
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“Research shows that following this diet is associated with significant reductions in LDL cholesterol, inflammation and cardiovascular risk factors, leading to a 14% reduction in the risk of coronary heart disease and stroke,” Palinski-Wade told Fox News Digital.
“Because it prioritizes cholesterol-lowering plant-based foods, it limits most animal products to help maximize heart health benefits.”
The Portfolio Diet limits animal products to reduce saturated fat and emphasizes heart-healthy plant foods. (iStock)
The Portfolio Diet, which also limits processed foods high in saturated fat, works by combining foods that target cholesterol in different ways.
The plan is known to revolve around the following four key elements, each playing a unique role in supporting heart health.
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- Plant sterols (also called phytosterols), found in fortified foods like 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 to cholesterol and helps remove it from the body.
- Soy proteins, such as tofu, soy milk and tempeh, replace animal proteins to reduce the consumption of saturated fats.
- 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 the absorption of cholesterol, help remove LDL from the bloodstream, and reduce inflammation in the arteries.
Some studies have suggested that this diet may lower LDL cholesterol as effectively as some medications, without side effects, Palinski-Wade added.
A typical day on the Portfolio diet
Below are some examples of what one could eat on this diet, according to nutrition experts.
Breakfast might include oatmeal made with soy milk, berries and sliced almonds, or a smoothie with soy milk, banana, oats and peanut butter.
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For lunch, lentil soup with whole grain toast and a side salad is a satisfying option, while a tossed bean salad with olive oil, lemon and walnuts is also suitable.
Dinner might include tofu and stir-fried vegetables served over quinoa or a chickpea and vegetable curry with brown rice.
Plant sterols and soluble fiber work together to block the absorption of cholesterol and help eliminate it from the body. (iStock)
Snacks such as soy yogurt with fruit and oats or a small handful of pistachios, almonds, or walnuts add extra fiber and heart-healthy fats.
Palinski-Wade noted that nuts are an important part of the diet and eating one to two ounces a day can make a difference. Pistachios, for example, contain protein, fiber and antioxidants that help lower LDL cholesterol and support heart health.
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Although the Portfolio diet can offer heart health benefits, it requires planning and consistency. Palinski-Wade suggests starting small to make the transition easier.
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“Focus on (simple) swaps instead of trying to change your entire diet at once,” she advised. “Add one or two key foods, like nuts or plant-based proteins, and build from there.”
She also recommends using a food journal or tracking app to help monitor daily goals for protein, fiber, and healthy fats.
Potential risks and warnings
The Portfolio Diet can be difficult to maintain due to its restrictive nature.
“Some people may have difficulty maintaining compliance, particularly in a social setting or when faced with culinary temptations,” according to an article published in Nutritionist Resource.
Anyone interested in adopting the Portfolio Diet should speak to a doctor before proceeding. (iStock)
Some experts also warn of the risk of nutrient deficiencies, including vitamin B12, calcium and omega-3 fatty acids.
For people with soy or nut allergies, following the Portfolio Diet might be more difficult, as these foods play a major role in the plan’s cholesterol-lowering effects.
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“People with tree nut allergies or soy intolerance should exercise caution and seek personalized dietary advice to avoid adverse effects,” the article above states.
Anyone interested in adopting the Portfolio Diet should speak to a doctor before proceeding.
Fox News Digital has contacted Jenkins, creator of the diet, for comment.
