The portfolio diet is a heart-healthy approach that focuses on plant-based protein, sterols, soluble fiber, and monounsaturated fat. This vegan diet has been shown to significantly lower LDL cholesterol levels and improve cardiovascular health.
Researchers have found that the portfolio diet can reduce cholesterol levels by 5-10%. Lowering bad cholesterol is crucial for preventing and treating cardiovascular disease, such as heart attacks and stroke. The American Heart Association reports that people who follow the portfolio diet are 14% less likely to develop coronary heart disease and have a stroke.
To incorporate the portfolio diet into your lifestyle, consider starting small by focusing on one meal a day. Begin with oatmeal topped with nuts or seeds for breakfast or grain bowls with quinoa or brown rice topped with chickpeas, veggies, and tofu at lunch. You can also snack on unsalted nuts, apples, and peanut butter, or carrots and hummus.
While following the portfolio diet to the letter is ideal, even incorporating its key features into your lifestyle can provide health benefits. The diet’s focus on whole grains, nuts, vegetables, beans, and fruit has been shown to reduce cholesterol levels through viscous fiber, plant sterols, soy, and nuts.
Source: https://www.huffpost.com/entry/portfolio-diet-lower-risk-heart-disease-cholesterol_l_67571a4de4b0755e4d5a06cf