The Portfolio diet is designed to lower “bad” LDL cholesterol levels. Unlike most other diets, it does not impose strict rules or restrictions on which foods to eat or avoid. Instead, it concentrates on a few key ingredients that research has shown to support healthy cholesterol levels.

Other Names

Dietary Portfolio
Portfolio Dietary Pattern

What is The Portfolio diet

Dr. David J.A. Jenkins, a British physician credited with developing the glycemic index (GI), created the Portfolio Diet in the 2000s. It functions as a “portfolio” of four cholesterol-lowering foods, each with an approved health claim for cholesterol reduction.

The plan aims to lower cholesterol and boost heart health by including specific cholesterol-lowering foods in your diet.

It targets four key ingredients: soy protein, plant sterols, tree nuts, and soluble fiber.

It is claimed that increasing your intake of these foods significantly reduces cholesterol levels, providing protection against heart disease.

Related: Mediterranean Diet: Complete Scientific Guide and Meal Plan

Benefits Of The Portfolio Diet

All four ingredients endorsed in the Portfolio Diet actively reduce cholesterol:

Plant sterols

Plant sterols are like the cholesterol in animals but are found in plants. They are abundant in oils, nuts, and leafy vegetables.

These sterols are not absorbed well by the body and seem to lower cholesterol levels by blocking the absorption of cholesterol from the small intestine. Consuming 1.5–3 grams per day could decrease LDL (bad) cholesterol by up to 12%.

Soluble fiber

Fiber has the ability to create a dense and sticky solution in the intestine, which hampers the absorption of fats and cholesterol. Studies show it can reduce total and LDL (bad) cholesterol by 5–10%.

Soy

Soy proteins contain isoflavones which lower “bad” cholesterol, and also promote overall heart health.

Nuts

Most nuts, due to their fatty acid composition, have a tendency to lower “bad” cholesterol levels and increase “good” cholesterol. Additionally, they provide vegetable proteins and phytosterols, which could contribute to reducing blood lipids. Eating more tree nuts can reduce total cholesterol, LDL (bad) cholesterol, and triglycerides.

Several studies confirm the Portfolio Diet’s efficacy in decreasing cholesterol levels:

One review study compared the Portfolio Diet and the National Cholesterol Education Program (NCEP) Step II diet, revealing that combining both reduced various heart disease risk factors more than the NCEP Step II diet alone.

In another study, those with high cholesterol following the Portfolio Diet for 6 months experienced significant reductions in total and LDL (bad) cholesterol compared to a control group.

A 2005 study found the Portfolio Diet as effective as statins in reducing LDL (bad) cholesterol levels to below 3.4 mmol/L, considered healthy.

How To Follow The Portfolio Diet

The Portfolio Diet operates on a simple principle: substitute specific foods with others proven to reduce cholesterol levels.

• Swap out meat and dairy for soy protein sources like tofu, tempeh, soy milk, and soy-based deli items.
• Rather than using butter, the diet recommends opting for margarine fortified with plant sterols, natural compounds that hinder cholesterol absorption.
• Include a daily serving of tree nuts, such as almonds, walnuts, or pistachios.
• Eat foods rich in soluble fiber, found in fruits, vegetables, oats, legumes, and flaxseed. Soluble fiber forms a gel-like substance in your digestive tract, aiding digestion, lowering cholesterol, and moderating blood sugar spikes.

Here are the daily targets for each component:

• Plant proteins: 50 grams
• Plant sterols: 2 grams
• Nuts: 42 grams
• Soluble fiber: 20 grams

If achieving sufficient soluble fiber or plant sterols through your diet is challenging, consider supplementing with psyllium fiber or plant sterols.

Portfolio Diet Food List

Foods To Eat

Here are examples of recommended foods on the Portfolio Diet:

• Fruits: avocados, pears, apples, oranges, bananas, kiwi, peaches
• Vegetables: okra, eggplant, Brussels sprouts, broccoli, turnips
• Nuts: almonds, walnuts, macadamias, cashews, pistachios
• Seeds: flaxseed, sunflower seeds, chia seeds
• Whole grains: oats, quinoa, brown rice, barley
• Legumes: black beans, kidney beans, lentils, chickpeas, lima beans
• Soy protein: tofu, tempeh, soy milk, soy cold cuts, soy veggie burgers
• Healthy fats: margarine and vegetable oils enriched with plant sterols
• Additionally, the diet promotes the use of specific supplements like psyllium fiber and plant sterols.

Foods To Avoid

While the Portfolio Diet doesn’t mandate the exclusion or restriction of specific foods, being mindful of certain items can enhance their potential heart health benefits. Consider limiting or avoiding:

• Processed foods: chips, pretzels, fried foods, convenience meals, french fries, processed meats
• Refined carbs: white pasta, white rice, white bread, tortillas
• Sweets: cookies, cake, candies, baked goods
• Sugar: table sugar, honey, maple syrup, brown sugar
• Beverages: soda, sweet tea, sports drinks, energy drinks

Portfolio Diet Meal Plan: 1 Week

Let’s dive into a one-week meal plan based on the principles of the portfolio diet.

Day 1: Monday

Breakfast:

• Oatmeal topped with sliced strawberries, blueberries, and chopped walnuts.
• Green tea or herbal tea.

Lunch:

• Quinoa salad with mixed vegetables (bell peppers, cucumbers, cherry tomatoes) and chickpeas. Dress with lemon-tahini dressing.
• Apple slices on the side.

Dinner:

• Baked salmon with a side of steamed broccoli and brown rice.
• Mixed green salad with balsamic vinaigrette.

Day 2: Tuesday

Breakfast:

• Whole grain toast with avocado mash and a sprinkle of black sesame seeds.
• Fresh orange juice or a piece of whole fruit.

Lunch:

• Lentil soup with carrots, celery, and spinach.
• Whole grain crackers or a small whole wheat roll.

Dinner:

• Stir-fried tofu with bell peppers, snap peas, and mushrooms in a ginger-soy sauce.
• Quinoa pilaf with diced tomatoes and herbs.

Day 3: Wednesday

Breakfast:

• Smoothie made with spinach, banana, almond milk, and a scoop of protein powder.
• Handful of almonds or other nuts.

Lunch:

• Whole wheat pita stuffed with hummus, cucumber slices, shredded lettuce, and grated carrots.
• Sliced bell peppers and cherry tomatoes on the side.

Dinner:

• Veggie chili loaded with beans (black beans, kidney beans, and pinto beans), tomatoes, onions, and spices.
• Baked sweet potato topped with Greek yogurt and chopped chives.

Day 4: Thursday

Breakfast:

• Greek yogurt parfait with layers of yogurt, mixed berries, and granola.
• Green tea or herbal tea.

Lunch:

• Spinach salad with sliced strawberries, avocado, and toasted almonds. Drizzle with balsamic glaze.
• Whole grain roll or crackers.

Dinner:

• Grilled portobello mushrooms served on a whole wheat bun with lettuce, tomato, and avocado.
• Quinoa tabbouleh salad with parsley, cucumber, and lemon dressing.

Day 5: Friday

Breakfast:

• Whole grain cereal with almond milk, topped with sliced bananas and a sprinkle of cinnamon.
• Fresh orange juice or a piece of whole fruit.

Lunch:

• Whole wheat wrap filled with hummus, grilled vegetables (zucchini, eggplant, bell peppers), and mixed greens.
• Carrot sticks and hummus for dipping.

Dinner:

• Baked tofu marinated in teriyaki sauce, served with steamed broccoli and brown rice.
• Mixed green salad with sesame-ginger dressing.

Day 6: Saturday

Breakfast:

• Whole grain pancakes topped with fresh berries and a drizzle of maple syrup.
• Herbal tea or coffee with almond milk.

Lunch:

• Quinoa and black bean salad with corn, diced tomatoes, cilantro, and lime dressing.
• Sliced mango on the side.

Dinner:

• Spaghetti squash with marinara sauce and lentil “meatballs”.
• Steamed green beans tossed with garlic and olive oil.

Day 7: Sunday

Breakfast:

• Scrambled tofu with sautéed spinach, onions, and cherry tomatoes.
• Whole grain toast with almond butter.

Lunch:

• Mediterranean-style grain bowl with bulgur wheat, roasted vegetables (eggplant, red onion, bell peppers), and chickpeas. Drizzle with tzatziki sauce.
• Grapes or another type of fresh fruit.

Dinner:

• Black bean and vegetable stew served with a slice of whole grain bread.
• Mixed green salad with avocado and citrus vinaigrette.

Summary

The Portfolio Diet aims to lower cholesterol by incorporating plant sterols, soy, nuts, and fiber into your eating routine. Research indicates its potential to reduce cholesterol levels and enhance heart disease risk factors.

References

1. (2023). Retrieved from https://www.heart.org/en/news/2023/10/25/ever-heard-of-the-portfolio-diet-it-may-lower-risk-for-heart-disease-and-stroke
2. Ajmera, R. (2021). Retrieved from https://www.healthline.com/nutrition/what-is-the-portfolio-diet
3. Chiavaroli, L., Nishi, S. K., Khan, T. A., Braunstein, C. R., Glenn, A. J., Mejia, S. B., … Sievenpiper, J. L. (2018). Portfolio dietary pattern and cardiovascular disease: A systematic review and meta-analysis of controlled trials. Progress in Cardiovascular Diseases, 61(1), 43–53. doi:10.1016/j.pcad.2018.05.004
4. Kendall, C. W., & Jenkins, D. J. (2004). A dietary portfolio: Maximal reduction of low-density lipoprotein cholesterol with diet. Current Atherosclerosis Reports, 6(6), 492–498. doi:10.1007/s11883-004-0091-9