We can now say the dietary portfolio is ideal for reducing overall risk of cardiovascular disease." "It fills in yet another area we often worry about. Michael's and professor of nutritional sciences and medicine at the University of Toronto.
David Jenkins, the study's lead author, director of the Risk Factor Modification Centre at St. "This is a very important secondary finding to the original study, adding to the literature connecting diet with health," said Dr. The comparison method, a dietary approach to stopping hypertension, or DASH diet, emphasizes fruit, vegetables and whole grains, reduced meat and dairy intake, and eliminating snack food. The portfolio diet includes foods that are scientifically-proven to lower cholesterol including mixed nuts, soy protein, plant sterols (found in vegetable oils and leafy vegetables) and viscous fiber (found in oats, barley and eggplant). The portfolio diet lowered blood pressure by an average two per cent, when compared with another diet recommended to reduce hypertension. This means that if your cholesterol is on the high side, but you would like to include some lean animal protein there are proven dietary options that will not require you to become largely vegan as suggested in the Portfolio diet.Īuthor Susie Burrell is a leading Australian dietitian and nutritionist, founder of Shape Me, co-host of The Nutrition Couch podcast and prominent media spokesperson, with regular appearances in both print and television media commenting on all areas of diet, weight loss and nutrition.The research, published today in Nutrition, Metabolism and Cardiovascular Disease, was a secondary analysis of data collected for a 2011 study on the effect of the 'portfolio diet' on cholesterol. It could also be argued that in the past 10 years, since this diet was first written about in the scientific literature, we now know that a Mediterranean approach - which too emphasises a high intake of legumes, fruits and vegetables but includes more good fats and lean protein than the Portfolio diet - is pretty effective at reducing cholesterol and improving our heart health. RELATED: Easy (and surprising) ways to burn more calories at home Soy protein, nuts and foods rich in soluble fibre make up the Portfolio diet. A 100 per cent plant-based diet is also not for everyone, and no matter how strong the data is to show that it reduces cholesterol, the reality is that many people want and prefer to include at least some animal protein in their diet. This is especially true for those of us not accustomed to doing the meal preparation and planning required to successfully incorporate soy protein, plant sterols and this much soluble fibre into the diet on a daily basis. In theory this all sounds great, but the reality is that it is not so easy to follow a diet for which there is no real diet, rather a few guidelines. Simply by eliminating animal-based foods including meat and dairy, as well as processed foods also significantly reduces the overall calorie load of the diet, although it does need to be said that it is not a diet designed for weight loss, although this indeed may be an associated benefit.
Snacks: Edamame beans, nuts, wholegrain crackers and nut spreadĭinner: Stir fry vegetables with tofu and brown rice RELATED: The healthy foods we overeat every dayĪ sample day on the Portfolio Diet could include: In addition, processed foods and high fat foods are discouraged, as are sugary snacks and sweet drinks. While the word 'diet' suggests a prescriptive plan, The Portfolio approach does not have set meals or a weekly plan, rather followers are encouraged to simply make smart swaps as part of their diet, for example regular milk for soy milk, or butter for plant sterol rich margarine. Overall, the diet is extremely low in saturated fat and high in dietary fibre. The core of the diet, the 'portfolio' foods include soy protein, nuts, foods rich in soluble fibre and foods that are a source of plant sterols, naturally occurring molecules that have a similar shape to cholesterol and as such help to block its uptake in the body.įor each of these portfolio foods, there are daily targets, including a serve of nuts each day and at least 18g of soluble fibre, a specific type of fibre found in some fruits, vegetables, oats and legumes that helps to lower cholesterol levels. (Getty Images/iStockphoto) So, what can you eat on the Portfolio diet?
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