First things first, the portfolio diet is not about weight loss. It’s meant to help people with high cholesterol and heart issues return to normal levels and improve their health. That basically makes it much more important, especially since it comes with doctors’ recommendations.
If you’re not familiar with it or still have some unclarities, read along to find out how to reduce cholesterol without medication using this diet plan.
Heart Health and Eating Habits
It’s no secret that certain foods increase your risk of developing cardiovascular disease; warnings are all around, but cravings are often hard to fight. Paired with a busy schedule and stress, they can lead to high cholesterol levels in no time.
Bad habits may be hard to break, but when your test results show your LDL cholesterol is dangerously high, you have no choice but to change your eating pattern.
Why is that?
High LDL cholesterol leads to:
- Atherosclerosis – fatty deposits that can clog your arteries
- Coronary artery disease (CAD) – increasing the risk of heart attacks and angina
- Peripheral artery disease – affecting the arteries that supply blood to the limbs, usually the legs
- High blood pressure
- Heart attack or stroke
- Chronic kidney disease
- Type 2 diabetes complications
So it’s extremely important to see your doctor regularly and keep tabs on your health – heart conditions can be managed easier when discovered early on. Even a dietary change can help before starting medication (or as a supporting approach). A change like the one we’re analyzing now.
What Is the Portfolio Diet?
The Portfolio Diet is a plant-based dietary approach designed to lower LDL (low-density lipoprotein) cholesterol levels, thus reducing the risk of heart disease. It includes a combination of cholesterol-lowering foods, each of which has been shown to have a beneficial effect on cholesterol levels.
What experts say
According to a study conducted by researchers at Harvard T.H. Chan School of Public Health, this eating plan may lower the risk of heart disease and stroke.
Additionally, the relation between the portfolio diet and heart disease occurrence was examined within the Toronto Healthy Diet Study, conducted over six months on overweight adults, showing reasonable concurrent validity.
What Can You Eat in this Plant-Based Diet?
These are the main categories of foods that can help you reduce cholesterol:
- Plant-based proteins – like soy and legumes
- Viscous fibers: oats, barley, berries, apples
- Seeds and nuts
- Healthy oils
- Plant-based monounsaturated fatty acids, which reduce cholesterol absorption
According to Hamilton Health Sciences, this is how you should limit your intake:
| Include daily | Grams |
| Nuts | 50 |
| Plant sterols | 2 |
| Viscous fibre | 10 to 25 |
| Soy protein | 50 |
Attention!
This doesn’t mean you can only eat 127 grams of food a day. This only refers to the healthy elements you want to include. For example, ½ cup of cooked Brussels sprouts contains 3 grams of viscous fiber. You can find detailed tables detailing this here.
Foods to avoid: processed foods, trans fat, refined carbs, sugar in any form.
How to Create Your Portfolio Diet Meal Plan
Creating a Portfolio Diet meal plan involves incorporating a variety of cholesterol-lowering foods into your daily meals and snacks. Here’s a guide to help you create a balanced and nutritious portfolio diet meal plan:
- Focus on plant-based foods – Base your meals around cholesterol-lowering foods, like the ones listed above.
- Limit saturated and trans fats – like fatty meats, full-fat dairy products, processed foods, and fried foods. Opt for healthier fat sources like olive oil, avocado, and nuts.
- Plan balanced meals – for example, pair whole grains with beans or tofu and plenty of vegetables for a nutritious and filling meal.
- Plan your snacks carefully – go for raw vegetables with hummus, fruit with nuts, whole-grain crackers with avocado or nut butter, or a small serving of soy yogurt with berries.
- Stay hydrated – that means water, not sugary beverages like soda and fruit juices.
- Monitor your portion size – some of these foods, like nuts and seeds, are high in calories, so avoid overeating.
- Seek variety – avoid monotony by mixing them up to ensure you’re getting a wide range of nutrients and flavors.
- Consult a dietician if you’re unsure about how to create a Portfolio Diet meal plan or have specific dietary needs or health concerns.
To help you get started, here are a few examples of how you can turn the portfolio diet food list into simple and attractive menus. There are more items for each meal, but you don’t have to eat them all – it’s a way of providing you with multiple options.
Menu Examples
Day 1
Breakfast: Oatmeal topped with sliced almonds and fresh berries, 1 medium-sized orange, and a cup of green tea
Mid-morning snack: Carrot sticks with hummus
Lunch: Quinoa salad with mixed vegetables (bell peppers, cucumber, cherry tomatoes, and spinach) dressed with lemon vinaigrette, ½ cup steamed broccoli, and a few walnuts
Afternoon snack: Whole grain crackers with guacamole
Dinner: Baked tofu with a side of sautéed kale and garlic, brown rice, steamed asparagus
Day 2
Breakfast: Smoothie made with spinach, banana, berries, and flaxseeds, whole-grain toast topped with mashed avocado and sliced tomatoes, and herbal tea
Mid-morning snack: Apple slices with almond butter
Lunch: Lentil soup with mixed vegetables (carrots, celery, onions), whole grain bread roll, mixed green salad with balsamic vinaigrette dressing, a small serving of pistachios
Afternoon snack: Soy yogurt with a sprinkle of chia seeds
Dinner: Grilled portobello mushrooms marinated in balsamic vinegar and garlic, quinoa pilaf with roasted vegetables (zucchini, bell peppers, onions), steamed green beans, sparkling water with lemon
Day 3
Breakfast: Whole grain cereal with soy milk and sliced strawberries, whole grain toast with almond butter, orange juice (freshly squeezed if possible)
Mid-morning snack: Edamame
Lunch: Chickpea salad with diced cucumbers, cherry tomatoes, and parsley tossed in lemon tahini dressing, whole grain pita bread, sliced bell peppers with hummus dip, a small handful of almond
Afternoon snack: Air-popped popcorn sprinkled with nutritional yeast for flavor
Dinner: Baked tempeh with a side of roasted sweet potatoes and Brussels sprouts, quinoa stuffed bell peppers, steamed broccoli with a squeeze of lemon, and herbal tea.
How to Stick to Your Diet When Eating Out
- Look for dishes featuring chickpeas, lentils, or tofu as the main protein source.
- Choose meals that are predominantly vegetable-based, such as wraps, stir-fries, or soups.
- When selecting burgers or sandwiches, go for a veggie burger instead of a traditional meat patty.
- For a sweet treat, indulge in soy-based smoothies for dessert.
- When ordering salads or other dishes with dressings or sauces, ask for them on the side.
- Steer clear of foods that are deep-fried, as they are typically high in unhealthy fats and calories.
- Say No to trans fat baked goods and other foods that may contain trans fats.
Portfolio Diet vs. Mediterranean Diet
While both are renowned for their potential health benefits, the two diets differ in their approaches and emphasis on certain food groups. The portfolio Diet aims to lower cholesterol by emphasizing plant-based foods rich in soluble fiber, plant sterols, nuts, and soy protein.
The Mediterranean diet has a more balanced approach that includes fish, moderate consumption of dairy products, poultry, and eggs, and even allows you to enjoy a glass of wine occasionally. Its broader spectrum of permitted foods is due to the fact that it targets overall health, while the portfolio diet is a method of lowering cholesterol without meds and reducing the risk of heart disease.
You may also like to read about a diet that helps you reduce or prevent high blood pressure:
Dash Diet Overview – Is It Good for Weight Loss?
Can You Lose Weight with the Portfolio Diet?
We may be used to associate the word diet with weight loss, but in this case, the goal is to bring your LDL cholesterol to healthy levels, not slim you down.
It is possible to lose some weight while following the portfolio diet, as it includes foods that promote satiety. However, portion control is very important, and weight loss results can only be a long-term goal. Individual results may vary depending on factors such as starting weight, activity level, and overall dietary commitment.
Conclusion
The portfolio diet is a strategy meant to lower cholesterol and the risk of heart issues. And as studies show, it’s efficient. However, if your goal is to lose weight, this may not be the best diet to try. Additionally, you should only start this plant-based diet after checking with your doctor and must be very mindful of any dietary restrictions and allergies.
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