Portfolio Diet can reduce bad cholesterol levels

Medical studies spanning two decades have highlighted the effectiveness of the ‘Portfolio Diet,’ a plant-based nutritional approach that can reduce bad cholesterol (LDL) levels by approximately 26 mg/dL. According to Dr. May Baker, a cardiologist at Infinite Heart Health, the diet’s efficacy stems from combining five specific food groups to improve cardiovascular health.

The five key components of the Portfolio Diet include:

• Nuts and seeds: Rich in healthy unsaturated fats, which may lower LDL cholesterol by about 4.8 mg/dL when consumed daily. • Soluble fiber: Found in oats, barley, beans, and lentils, this helps reduce cholesterol absorption in the digestive tract. • Plant proteins: Legumes such as chickpeas, fava beans, and lentils serve as healthy alternatives to animal proteins high in saturated fats. • Unsaturated fats: Sources like avocado and extra virgin olive oil can improve cholesterol levels when used as replacements for saturated fats. • Plant sterols: Natural compounds found in nuts, seeds, vegetable oils, and legumes that limit cholesterol absorption in the intestines.