The Portfolio Diet is an evidenced based approach to lowering your blood cholesterol levels naturally. Research shows that it can reduce LDL cholesterol (LDL-C) by up to 30%, which is a similar level to certain medications which are often prescribed to lower cholesterol, and so is often favoured by people who wish to lower their LDL-C naturally. Let’s talk about what it entails, and how you can implement some Portfolio principles within your diet.
What is the Portfolio Diet?
The Portfolio Diet is a predominantly plant-based dietary pattern that emphasises foods that have been shown in the scientific literature to lower cholesterol. The goal is to help reduce “bad” LDL cholesterol (LDL-C) and improve overall heart health by consuming a portfolio of nutritionally dense, beneficial food components.
The four key components of the Portfolio Diet are:
- Plant Sterols – Naturally occurring compounds found in plants that can prevent the absorption of dietary and biliary cholesterol in the digestive system. They are most commonly found in fortified foods, such as butter alternatives and yoghurt drinks, but are also present in smaller amounts in fruits, vegetables, and seeds.
- Soluble Fibre – This type of fibre helps reduce cholesterol levels by binding with bile acids (which contain cholesterol) in the digestive tract, leading to their excretion. Foods rich in soluble fibre include oats, beans, lentils, and some fruits and vegetables.
- Nuts – Particularly almonds and walnuts, which are rich in healthy fats, fibre, and plant sterols, are shown to lower LDL cholesterol and improve heart health. They are also known to increase the amount of “good cholesterol” within the body (also known as HDL-C), which further provides benefits for cardiovascular health.
- Soy Protein – Found in tofu, tempeh, edamame, and soy based products such as soy milk and yoghurt, soy protein has been shown to reduce LDL-C by providing a source of isoflavones and other compounds which have been shown to lower LDL-C.
Incorporating these foods into your daily diet can have a profound effect on your cholesterol levels and overall cardiovascular health. Research has shown that when consumed in the appropriate amounts, these foods can lower LDL cholesterol by as much as 5-10% each, so it’s quite apparent how consuming all of these foods in appropriate amounts can significantly reduce LDL-C.
Health Benefits of the Portfolio Diet
The Portfolio Diet is not only designed to reduce cholesterol but also to improve overall heart health. Here’s a breakdown of some of the key benefits:
- Lower LDL Cholesterol: The primary goal of the Portfolio Diet is to reduce “bad” LDL cholesterol, which is a major risk factor for heart disease.
- Improved Heart Health: By reducing LDL cholesterol and promoting a diet rich in healthy fats and fibres, the Portfolio Diet helps to reduce the risk of cardiovascular disease as a whole.
- Weight Management: The high fibre content of the diet can also help with weight management by promoting satiety and reducing the likelihood of overeating.
- Anti-inflammatory: Many of the foods in the Portfolio Diet, such as nuts and soy, have anti-inflammatory properties, which can further support heart health and reduce the risk of other conditions.
- Blood Sugar Control: A diet rich in soluble fibre and healthy fats can also help stabilise blood sugar levels, making the Portfolio Diet beneficial for those with or at risk for type 2 diabetes, a condition which is strongly associated with cardiovascular disease.
How to Follow the Portfolio Diet
To get the most out of the Portfolio Diet, it’s important to include foods from each of the four key components every day. While the diet can be customised based on individual preferences and dietary restrictions, the general recommendations are:
- Plant Sterols: Aim for around 2 grams per day. Many people get this through fortified foods like margarine, yoghurt, or milk, but you can also obtain smaller amounts from whole foods like seeds, nuts, and grains. One fortified yoghurt drink usually contains all of the stanols and sterols you need, but it is important to double check the dosage on the packet.
- Soluble Fibre: Aim for about 10-15 grams of soluble fibre daily. Foods like oats, barley, beans, lentils, apples, kiwi, flaxseed and carrots are all excellent sources, but any fruit, vegetable or pulse will contain copious amounts of soluble fibre.
- Nuts: Aim for about 30 grams of nuts, such as almonds or walnuts, each day. This can be spread out over the course of the day or consumed all at once. Ideally, these should be omega-3 rich nuts such as walnuts, flax or chia seeds, but all nuts do provide benefits.
- Soy Protein: Aim for at least 25 grams of soy protein daily. This can come from tofu, soy milk, edamame, or other soy-based products.
A typical day on the Portfolio Diet should incorporate all four of these elements, with a focus on whole foods and a reduction in the consumption of ultra-processed foods such as cakes, biscuits, pastries and crisps.
Example Day of Eating on the Portfolio Diet
Here’s an example of what a day on the Portfolio Diet might look like:
Breakfast:
- Porridge with Chia Seeds and Almonds
- 40g rolled oats cooked in water or a plant-based milk like soy milk (rich in soluble fibre)
- 15g chia or flax seeds (adds fibre and omega-3s)
- 30g chopped almonds (provides healthy fats and plant sterols)
- 150mL soy milk (provides soy protein)
- 1/2 banana (rich in soluble fibre)
Mid-Morning Snack:
- Soy Yoghurt with Berries
- 120g plain, unsweetened soy yoghurt (provides soy protein)
- A handful of mixed berries (rich in antioxidants and soluble fibre)
Lunch:
- Lentil and Chickpea Salad with Teriyaki Salmon
- 100g cooked lentils (high in soluble fibre and protein)
- 100g cooked chickpeas (rich in soluble fibre)
- 1 fillet of pan seared salmon (high in omega-3 fats)
- Mixed greens, cucumber, and tomatoes
- 30ml olive oil within a teriyaki dressing
Afternoon Snack:
- Handful of Walnuts
- About 30g walnuts (rich in healthy fats, fibre, and plant sterols)
Dinner:
- Stir-fried Tofu with Vegetables
- 120g firm tofu (provides soy protein)
- A mix of stir-fried vegetables such as bell peppers, broccoli, and carrots (more fibre!)
- Served over a bed of 150g (cooked weight) brown rice (adds more soluble fibre)
- 30ml of sesame oil or avocado oil for cooking
Evening Snack (Optional):
- Apple Slices with Almond Butter
- 1 medium apple (high in soluble fibre)
- 15g almond butter (adds healthy fats and plant sterols)
What You’ll Notice
Although this diet is a plant-based diet, that does not mean that no animal products are allowed. In fact, it is optimal to still include oily fish at the very least, for the benefits that the EPA and DHA omega-3 fats provide. These include:
- A reduction in LDL-C and an increase in HDL-C.
- Improved electrical activity regulation across the heart, reducing the risk of arrhythmias.
- Stabilisation of any plaques in the arteries which have already formed, reducing the risk of them breaking off and clogging an artery.
- Reducing the risk of inappropriate blood clotting, again reducing the risk of a clogged artery.
- Improved cognition and memory.
Ideally, you should aim to have 1-2 portions of oily fish per week. If you don’t eat fish, you can get the benefits from nuts and seeds; walnuts, flax and chia provide ALA, which is a type of omega-3 fat, however you need to prioritise these over other nuts and ensure to consume enough of them, as the conversion rate to EPA and DHA is notoriously poor.
Equally, you can choose to have an omnivorous diet with eggs, lean meats and white fish included whilst also including the principles of the Portfolio diet. These are great sources of nutrition and can be eaten whilst lowering cholesterol. However, it is imperative that you prioritise the consumption of the plant stanols/sterols, soluble fibre, soy protein and nuts, otherwise you may not see the benefits.
The main thing to note here, is that a Portfolio diet contains very little ultra-processed foods. The only UPF’s which are considered beneficial within the Portfolio diet are fortified soy milks and yoghurts, as well as soy protein containing foods. All others should be avoided where possible.
The Portfolio Diet is not a low fat diet
Despite common belief, fat is not the enemy when it comes to managing cholesterol. In fact, eating the right types of fats can be beneficial to blood lipid levels. I have done a blog post on the types of fats which you can find here; but to summarise, the fat sources to focus on include:
- Nuts and seeds, all types. This can include 100% nut butters with no additional ingredients.
- Fatty fruits, such as avocado’s and olives.
- Oily fish, such as trout, salmon, mackerel, sardines and anchovies.
- Extra-virgin Olive Oil.
- Other vegetable oils, including avocado, rapeseed, sesame seed or flaxseed oils.
Final Thoughts
The Portfolio Diet is a scientifically-supported approach that offers a natural, food-focused alternative to lowering cholesterol and improving heart health. By focusing on plant sterols, soluble fibre, nuts, and soy protein, this diet can help you achieve better cardiovascular health while also providing numerous other health benefits. You don’t have to keep it 100% plant based either, meaning these principles can be added into any diet style to reduce cardiovascular disease risk.
If you’re considering the Portfolio Diet, remember that consistency is key. Over time, you’ll likely see improvements not only in your cholesterol levels but also in your overall energy. If you need more guidance on how to adapt your diet to include more Portfolio principles, get in touch and book a discovery call with me!
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