There are many fad diets that focus on cutting out entire food groups, calories, and more. Unlike those diets, the portfolio diet focuses on strategically incorporating specific cholesterol-lowering foods into your daily meals. Don’t think of this as a diet; rather, it is more akin to a plant-forward way of eating that helps you maximize health benefits, particularly for optimal cardiovascular function.
What Is The Portfolio Diet?
Any smart business person knows that it is best to diversify investments. You want to make your portfolio perform as best as it can, which is why this diet focuses on combining a specific combination of functional foods. You don’t count calories; rather, you prioritize nutrient synergy. Basically, the foods you eat work together to deliver strong cholesterol-lowering effects. The diet is built around the following food categories:
- Viscous (soluble) fiber
- Plant-based protein
- Plant sterols
- Nuts
Many studies indicate that each of those components can independently improve cholesterol markers in humans. When you combine them, their effects are amplified and they can better support lipid profiles, reduce inflammation, and improve cardiometabolic health. Although this diet is compared to the DASH diet or Mediterranean diet, it is different in that it places more emphasis on foods clinically proven to lower cholesterol levels.Â
How To Follow The Diet
The beauty of this diet is that it does not require perfection. As long as you are consistent and thoughtful with your food choices every day, you can be successful.
Core guidelines:
- Base most of your meals around plant-based foods
- Replace saturated fats with unsaturated fats
- Include multiple portfolio components daily
- Limit or avoid consumption of ultra-processed foods and refined sugars
Daily targets:
- Viscous fiber: 10 to 25 grams (g) per day
- Plant-based protein: several servings per day
- Plant sterols: 2 g per day
- Nuts: 1 to 2 ounces (oz) per day
Viscous (Soluble) Fiber Sources:
- Oats and oat bran
- Psyllium husk
- Eggplant
- Barley
- Rye
- Chickpeas
- Beans and lentils
- Okra
- Vegetables
- Whole grains
- Apples, berries, and citrus fruits
Plant-Based Protein Sources:
- Lentils
- Chickpeas
- Black beans and other beans
- Legumes
- Split peas
- Soy foods (tempeh, tofu, soybeans)
Plant Sterol-Rich Foods:
- Fortified yogurts
- Fortified juices
- Certain fortified spreads
- Fortified plant milks
Nuts:
- Almonds
- Walnuts
- Hazelnuts
- Pecans
- Pistachios
- Nut butters
- Peanuts
Foods To Limit Or Avoid:
- Red and processed eats
- Fried foods
- Sugar-sweetened beverages (such as sodas and juices)
- Refined carbohydrates
- Butter, cream, and full-fat dairy
- Packaged snacks high in trans fats
Health Benefits Of The Portfolio Diet
The primary benefit is that this way of eating helps to lower cholesterol levels. Clinical trials found that combining portfolio foods can significantly reduce LDL (bad) cholesterol levels. In fact, the effects were comparable to low-dose statin therapy in some individuals. That is largely attributed to the plant sterols blocking cholesterol absorption and soluble fiber binding to bile acids. A systematic review and meta-analysis of controlled trials involving adults with hyperlipidemia found that combining the portfolio diet with a standard cholesterol-lowering background diet significantly reduced LDL cholesterol by 17%.Â
It’s possible that following the portfolio diet may help reduce inflammation, as many portfolio foods contain anti-inflammatory properties. Research shows that plant-based dietary patterns, such as the portfolio diet, is associated with lower inflammatory markers linked to heart disease.
Due to the inclusion of more viscous fiber in the portfolio diet, you may experience better gut health. This soluble fiber produces short-chain fatty acids that support both digestive and metabolic health. Research found that increasing soluble fiber intake improved microbiome diversity. In fact, systematic reviews of plant-based dietary patterns in adults, such as the portfolio diet, increased beneficial bacterial groups in the gut.
Vincent Stevens is the senior content writer at Dherbs. As a fitness and health and wellness enthusiast, he enjoys covering a variety of topics, including the latest health, fitness, beauty, and lifestyle trends. His goal is to inform people of different ways they can improve their overall health, which aligns with Dherbs’ core values. He received his bachelor’s degree in creative writing from the University of Redlands, graduating summa cum laude. He lives in Los Angeles, CA.
