Never mind — this little-known diet may actually help lower your cholesterol

“High cholesterol”: These two words are enough to make you anxious. This is especially true if you come from a family with a history of heart disease. Mention these two words in any discussion and you’ll see how the entire conversation changes to what to eat, what not to eat, what medications work, which doctor to consult, etc.Cholesterol is not inherently bad. In fact, your body needs cholesterol to function properly. However, there are two main types of cholesterol: good cholesterol and bad cholesterol. The bad part is that high levels of “bad” LDL cholesterol can cause health problems as plaque builds up in the arteries, narrowing them and clogging them. This can lead to serious conditions such as heart attack, stroke, and other heart conditions.

If you’re struggling with high cholesterol and wondering if there’s a diet that actually works, here’s some good news. Certain types of diets, although not as popular as the MIND diet, may actually help lower high cholesterol.Already interested? Read on to find out more.

If your cholesterol levels are creeping up, changing your diet is often your first line of defense. The latest evidence brings new hope. But if you have high cholesterol, the solution isn’t just cutting back on red meat or avoiding butter; there are also lesser-known eating plans that research shows can make meaningful changes.Enter “portfolio diet.”Researchers are highlighting this little-known diet, a specific type of plant-based diet plan, as a strong contender for lowering LDL (“bad”) cholesterol. This is a systematic yet flexible approach that focuses on incorporating a variety of cholesterol-lowering foods into your daily diet.

The portfolio diet was developed to combine foods that each have cholesterol-lowering effects. It emphasizes soluble fiber (e.g. oats, barley, legumes), plant sterols or stanols, soy proteins, and nuts. in one key trialPeople who followed this diet lowered their LDL-cholesterol to levels nearly similar to those taking statin drugs. That is, there was a decrease of approximately 28.6% compared to the control group.

Several meta-analyses have shown that foods rich in soluble fiber, plant sterols, beans, nuts, and healthy oils can reduce LDL cholesterol. What exactly are the main features of this diet?The soluble fiber (10-25 g/day) in this diet helps reduce the absorption of cholesterol from the intestines. Additionally, plant sterols or stanols (about 2 g per day) help lower LDL by interfering with the absorption of dietary cholesterol.in fact, one study We showed that a full-fledged portfolio diet combining all of these elements achieved LDL reductions similar to those seen with statin therapy.

Now, this may be a point of curiosity. If this diet is so effective, why isn’t it *so* popular yet? Unlike mainstream diets (Mediterranean, low-fat, DASH), portfolio diets focus more on a specific portfolio of foods rather than a general eating pattern. This means that while it is accurate and flexible to suit a variety of cuisines and budgets, it has not achieved the same visibility in the media. Moreover, doctors and nutritionists are still more familiar with general advice (“eat more fruits and vegetables”) than with this goal pattern.

First of all, you don’t need a prescription to get started.Here’s how: Building Portfolio Ideas:Add soluble fiber foods daily. Think oatmeal or oat bran for breakfast, beans or lentils for lunch, and barley or whole grain pasta for dinner. This reduces LDL by limiting absorption.Contains nuts and beans: Have a handful of almonds or walnuts, tofu or soy milk as a snack a few times a week. Nuts and beans have a small but significant effect on LDL.Use foods rich in plant sterols or stanols. Some fortified margarines, orange juice, or vegetable spreads contain these ingredients. It helps block cholesterol absorption.Converting saturated fats to unsaturated fats: Replace butter and fatty cuts of meat with olive oil, canola oil, skinless poultry and fish. Saturated fat still increases LDL.Consistency is important: This diet is not one that can be solved in one week. It’s about consistent eating patterns. And the effect improves if you combine it with physical activity.

The portfolio diet is promising. Yes. But it’s not magic. For people with very high cholesterol levels due to genetic factors, diet alone may not be enough. You should also monitor your overall calories and maintain a healthy weight. And as always, it is wise to consult your doctor or registered dietitian before using fortified foods or making any major changes.