Diet plays an important role in lowering cholesterol levels. Therefore, when we talk about lowering cholesterol, the first treatment measures are therapeutic lifestyle changes such as exercise and diet, and then drugs if lifestyle changes are ineffective.
The American Heart Association suggests 10 diets that lower fat or are good for your heart. Among these, the top three are the Mediterranean diet. Rich in vegetables, fruits, whole grains, beans, nuts, and seeds. DASH diet – emphasizes potassium, calcium, magnesium, fiber, and protein while minimizing saturated fat. and a pescetarian diet, known for its emphasis on seafood.
More recently, the Nurses’ Health and Cardioprotection Research proposed a portfolio diet based on the results of a pilot study involving approximately 130,000 participants.
What is the Portfolio Diet?
The Portfolio Diet is unique compared to other diets.what does it focus on
Instead of setting limits on certain foods, people can add them to their diet. The Portfolio Diet primarily focuses on plant protein from soybeans and legumes, fiber from products such as okra and eggplant, and large amounts of nuts, soluble fiber, and plant sterols.
What are the benefits of the Portfolio Diet?
Cardiovascular disease, especially atherosclerotic vascular disease, is strongly associated with cholesterol levels in the body. Several studies have proven that high cholesterol levels increase the incidence of blood supply blockage, leading to heart attacks and strokes.
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The Portfolio Diet effectively reduces LDL cholesterol, the main cause of atherosclerotic plaques in blood vessels, and increases HDL cholesterol levels and fiber intake. However, chicken and fish are not strictly contraindicated in this diet, but they are recommended to be consumed in small quantities.
Results from a pilot study stated that the Portfolio Diet reduced cardiovascular death (heart attacks and strokes combined) by 14 percent. People who follow a vegetarian or vegan diet can also benefit from this diet. Diet has long-term benefits. This pilot study proved this by following participants for 30 years.
What can you eat on the Portfolio Diet?
A typical portfolio diet includes 42 grams of nuts per day, 50 grams of vegetable protein from soy products, beans, peas, and lentils, 20 grams of soluble viscous fiber from vegetables and grains, oats, barley, fruit, etc. Consumption of fruits is recommended. Consume 2 grams of phytosterols per day from eggplants, okra, oranges, apples, and supplements or avocados.