Viral Trend Explained: What's Portfolio Diet, A Plant-Based Plan, That Can Reduce Cholesterol Levels

Amidst several diet plans, the Portfolio diet trend is making headlines as it claims to reduce cholesterol levels. Scroll down to learn more about this new plan-based diet trend.

From losing weight to living a healthy life, we often look forward to diet plans. Amidst a variety of plans existing for weight loss, the Portfolio diet is taking over the internet because of its claim to be effective in reducing cholesterol levels. We spoke to Vedika Premani, Consultant - Clinical dietician - Sir HN Reliance Foundation Hospital, Mumbai to understand the trend and its effectiveness.

What Is A Portfolio Diet Trend?

According to Vedika, in the quest for better heart health, the Portfolio Diet stands out as an innovative plant-based approach that effectively lowers cholesterol levels. Designed by renowned Canadian researcher Dr David Jenkins two decades ago, this unique dietary strategy emphasises a combination of four potent food categories that work in harmony to combat bad cholesterol (LDL) while boosting good cholesterol (HDL).

Components Of Portfolio Diet

Vedika highlighted that the diet focuses on four components, tailored to a 2000-kcal daily intake:

50 Grams Of Plant Protein

Vedika recommends harnessing the cholesterol-lowering power of plant proteins found in tofu, soy milk, edamame, and tempeh. These foods are naturally rich in phytosterols that inhibit LDL absorption. Transitioning from dairy to nutrient-dense pulses like beans, chickpeas, and lentils not only protects your heart but also enriches your diet with essential amino acids.

45 Grams Of Nuts And Seeds

According to Vedika, indulge in the heart-healthy benefits of nuts and seeds, packed with healthy fats, fibre, and vital micronutrients such as zinc, selenium, and omega-3 fatty acids. These nutrient powerhouses are perfect as satisfying snacks or as delightful additions to salads and baked goods, enhancing both flavour and health.

20 Grams Of Viscous Soluble Fibre

Vedika suggests embracing the gut-friendly advantages of viscous soluble fibre found in oats, barley, legumes, and fruits like apples and citrus. This fibre type not only binds with cholesterol in the digestive tract, preventing its absorption but also nourishes beneficial gut bacteria, paving the way for improved digestive health.

2 Gms Of Phytosterol Force

Vedika advises enriching your meals with phytosterols sourced from plant-based oils such as olive or soybean oil. These powerful compounds, abundant in monounsaturated fatty acids (MUFA), help augment HDL cholesterol levels, while their anti-inflammatory properties strengthen the immune system.

By integrating these cholesterol-lowering foods seamlessly into your daily meals, the Portfolio Diet not only helps manage cholesterol but also fosters long-term health and well-being.

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