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A plant-based eating plan known as the Portfolio Diet is gaining attention for its potential. lower cholesterol — and research shows it may be as effective as some prescription drugs.
The diet, reportedly developed by Dr. David J. A. Jenkins, a professor of nutrition and medicine at the University of Toronto and a clinical scientist at St. Michael’s Hospital in Toronto, Canada, focuses on specific plant-based foods that have been shown to lower LDL (“bad”) cholesterol and provide overall support. heart health.
Erin Palinsky Wade, a New Jersey-based registered dietitian 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 significantly reduces LDL cholesterol, inflammation, and cardiovascular risk factors, lowering your risk of coronary heart disease and stroke by 14%,” Palinsky-Wade told FOX News Digital.
“We prioritize cholesterol-lowering plant-based foods, so we limit most animal foods for maximum benefit. Benefits for heart health. ”
The Portfolio Diet limits animal foods to reduce saturated fat and emphasizes heart-healthy plant foods. (St. Petersburg)
of portfolio diet This also limits processed foods that are high in saturated fat, but different combinations of cholesterol-targeting foods can help.
This plan is known to revolve around four key elements, each of which plays a unique role in supporting heart health.
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- plant sterols (also called phytosterols), fortified food Like spreads, juices, and yogurt, they help lower cholesterol by competing for absorption in the gastrointestinal tract.
- Soluble fiber, found in oats, barley, beans, lentils, apples, and citrus fruits, binds to cholesterol and helps remove it from the body.
- Soy protein, such as tofu, soy milk, and tempeh, can replace animal protein to reduce saturated fat intake.
- Nuts provide healthy fats, antioxidants, and fiber that support heart health.
Some studies suggest that this diet may lower LDL cholesterol as effectively as some drugs without side effects. (St. Petersburg)
These four elements work together to block the absorption of cholesterol, remove LDL from the bloodstream, and reduce inflammation in the arteries.
Some studies suggest this diet may lower LDL cholesterol as effectively as some drugs without side effects, Palinsky-Wade added.
A typical day on a portfolio diet
According to nutrition experts, below are some examples of what you can get with this meal plan.
Breakfast may 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 wholemeal toast and a side salad is a satisfying option, while mixed bean salad with olive oil, lemon and walnuts also fits the bill.
For dinner, you can serve a tofu and vegetable stir-fry 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 remove it from the body. (St. Petersburg)
Snacks like soy yogurt with fruit or oats, or a little pistachio, almond, or walnut add fiber and heart-healthy fats.
Palinsky-Wade noted that nuts are a key part of the plan. Eat 1 to 2 ounces a day You can make a difference. For example, pistachios contain protein, fiber, and antioxidants that lower LDL cholesterol and support heart health.
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The Portfolio Diet has heart health benefits, but requires planning and consistency. Palinsky-Wade suggests starting small to ease the transition.
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“Focus on [simple] Instead of trying to change your entire diet at once, try making substitutions, she advised. plant-based proteinAnd then we build from there. ”
She also recommends using a food diary or tracking app to monitor your daily goals for protein, fiber, and healthy fats.
Potential risks and precautions
Portfolio diets can be difficult to maintain due to their restrictive nature.
According to an article published in Nutritionist Resource, “Some people may experience difficulty maintaining compliance, especially in social situations and with the temptation of cooking.”
Anyone interested in implementing the Portfolio Diet should consult their doctor before proceeding. (St. Petersburg)
Some experts also warn about possible deficiencies in nutrients, especially vitamin B12, calcium, and omega-3 fatty acids.
for those who have soy or nut allergyfollowing a portfolio diet can be more difficult because these foods play a large role in the plan’s cholesterol-lowering effects.
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“People with nut allergies or soy intolerance should use caution and seek individual dietary guidance to avoid side effects,” the article above states.
Anyone interested in implementing the Portfolio Diet should consult their doctor before proceeding.
Fox News Digital has reached out to Congressman Jenkins for comment.
