PORTFOLIO DIET
Your Path to Heart Health
What is Portfolio Diet ?
The Portfolio Diet is a plant-based dietary approach designed to lower cholesterol levels and reduce the risk of cardiovascular diseases. It was developed by Dr. David J.A. Jenkins, a researcher at the University of Toronto. In the symphony of heart health, the Portfolio Diet takes center stage, offering a harmonious blend of cholesterol-fighting foods. Conceived by Dr. David J.A. Jenkins, this dietary portfolio is not just a plan—it’s an investment in your heart’s well-being.
The portfolio diet is designed to lower “bad” LDL cholesterol, a leading risk factor for cardiovascular disease. It includes a select “portfolio” of plant-based proteins such as soy and other legumes; foods with viscous fiber such as oats, barley, berries, apples and citrus fruit; nuts and seeds; phytosterols that reduce cholesterol absorption through fortified foods or supplements; and avocado and healthy plant-based oils high in monounsaturated fat.
How does it work?
The portfolio diet is exactly as it sounds. It takes a few dietary patterns that have been shown to lower cholesterol and puts them together. To lower your cholesterol you can "invest" in any pattern, or some of them, or all of them.
How does Portfolio Diet look like ?
1. Nuts 45g
2.Plant Protein 50g
3. Viscous(sticky) fibre
4. Plants Sterols 2g Daily
Key Components of the Portfolio Diet
lower cholesterol and promote heart health through the power of plant-based goodness
Soluble Fiber
Foods rich in soluble fiber, such as oats, barley, beans, lentils, fruits, and vegetables, are central to the Portfolio Diet. Soluble fiber helps lower cholesterol levels by binding to cholesterol molecules and preventing their absorption.
Plant Sterols and Stanols
These are naturally occurring compounds found in plant foods like nuts and seeds. They have a similar structure to cholesterol and compete with it for absorption in the digestive tract, reducing overall cholesterol absorption.
Nuts
Almonds, walnuts, and other nuts are included in the Portfolio Diet due to their heart-healthy monounsaturated and polyunsaturated fats. They also contain fiber and plant sterols.
Soy Protein
Foods like tofu, soy milk, and edamame provide a protein source that is low in saturated fat and can help lower LDL (bad) cholesterol.
Oils
Monounsaturated fatty acid oils such as olive oil
Does the Portfolio Diet Work?
Jenkins and his team have orchestrated success, proving that the Portfolio Diet can rival cholesterol-lowering drugs without the side effects. In the real world, participants who diligently followed the diet saw significant reductions in LDL cholesterol. While some had a remarkable 20% drop, others experienced a still-impressive 15% decrease.
Dr. David J.A. Jenkins & Team
MD,Phd,DSc
Is the Portfolio Diet Right for You?
If the goal is lowering cholesterol, the Portfolio Diet earns a standing ovation. However, for weight reduction, you might want to explore other options like the Mediterranean diet. The beauty of the Portfolio Diet lies in its adaptability—it can complement almost any healthy eating plan.
Dr. Richard Milani of Ochsner Clinic emphasizes the versatility of these cholesterol-fighting components. They can seamlessly integrate into various diets, offering an affordable way to manage cholesterol levels and potentially enhance the effectiveness of cholesterol-lowering medications.
Invest wisely in your heart’s health with the Portfolio Diet—a symphony of flavors that not only delights the palate but also nourishes the cardiovascular system.
Newsletter
Articles/Resources
01.
"Portfolio Diet: Recipe for Lower Cholesterol"
02.
"What is the Portfolio Diet ? And does it Lower Cholesterol"
03.
"What is the Portfolio Eating Pattern ? And its benefits"
04.
"Ever heard of the portfolio diet? It may lower risk for heart disease and stroke"
05.
"Portfolio Diet"
06.
"The Ultimate Cholesterol Lowering Plan"
08.
"AN EVIDENCE-BASED EATING PLAN FOR LOWER CHOLESTEROL"
09.
"Portfolio Diet Sample Meal Plan"
10.
"Portfolio diet may decrease risk of heart disease and stroke"
- Reference : Wikipedia
"A Better Life Starts With a Healthy Heart"
Medical Studies
Portfolio Dietary Pattern and Cardiovascular Disease:
Chiavaroli L, Nishi SK, Khan TA, Braunstein CR, Glenn AJ, Mejia SB, Rahelić D, Kahleová H, Salas-Salvadó J, Jenkins DJA, Kendall CWC, Sievenpiper JL. (2018). “Portfolio Dietary Pattern and Cardiovascular Disease: A Systematic Review and Meta-analysis of Controlled Trials”. Progress in Cardiovascular Diseases.
2013 AHA/ACC guideline on lifestyle management to reduce cardiovascular risk
Eckel, RH; Jakicic, JM; Ard, JD; et al. (2013). “2013 AHA/ACC guideline on lifestyle management to reduce cardiovascular risk: a report of the American College of Cardiology/American Heart Association Task Force on Practice Guidelines”.
Ask the Expert: The Portfolio Diet
Ask the Expert: The Portfolio Diet By Toby Amidor, MS, RD, CDN”. Today’s Dietitian Vol. 20, No. 10, P. 10. Retrieved 30 December 2022.
“In Depth: The Portfolio diet”. lipidgeneticsclinic.ca. Retrieved 30 December 2022.
Effects of a dietary portfolio of cholesterol-lowering foods vs Lovastatin on serum lipids and C-reactive protein
Jenkins, DJ; Kendall, CW; Marchie, A; et al. (2003). “Effects of a dietary portfolio of cholesterol-lowering foods vs Lovastatin on serum lipids and C-reactive protein”. JAMA. 290 (4): 502–510. doi:10.1001/jama.290.4.502. PMID 12876093.
Adding monounsaturated fatty acids to a dietary portfolio of cholesterol-lowering foods in hypercholesterolemia
Jenkins, DJ; Chiavaroli, L; Wong, JMW; et al. (2010). “Adding monounsaturated fatty acids to a dietary portfolio of cholesterol-lowerign foods in hypercholesterolemia”. CMAJ. 182 (18): 1961–67. doi:10.1503/cmaj.092128. PMC 3001502. PMID 21041432.
Effect of a dietary portfolio of cholesterol-lowering foods given at 2 levels of intensity of dietary advice on serum lipids in hyperlipidemia
Jenkins, DJ; Jones, PJH; Lamarche, B; et al. (2011). “. Effect of a dietary portfolio of cholesterol-lowering foods given at 2 levels of intensity of dietary advice on serum lipids in hyperlipidemia”. JAMA. 306 (8): 831–839. doi:10.1001/jama.2011.1202. PMID 21862744.