THE portfolio plan is specially designed to lower LDL cholesterol levels, commonly called “bad” cholesterol, which is one of the main risk factors for cardiovascular disease. It takes its name from its varied composition, bringing together a “portfolio” of foods. This includes plant-based proteins like soy and other legumes, foods high in viscous fiber such as oats, barley, berries, apples and citrus fruits, nuts and seeds, phytosterols which reduce thecholesterol absorption through fortified foods or supplements, as well as avocado oils and healthy vegetable oils high in monounsaturated fats.
The portfolio diet would reduce the risk of heart disease by 14%
Researchers at Harvard University’s TH Chan School of Public Health in Boston studied a group of 166,270 women and 43,970 men. All were enrolled in long-term health studies and did not have cardiovascular disease at the start of the study. Every four years, they informed their eating habits using questionnaires. These eating habits were evaluated based on their adherence to the portfolio diet.
American researchers used the score “portfolio” to classify participants’ consumption into plant-based proteins, nuts and seeds, viscous fibers, phytosterols and plant sources of monounsaturated fatty acids. After a follow-up period of up to 30 years, those with the highest portfolio diet score were at risk of coronary heart disease and stroke 14% lower than those with the lowest score. The results were published Wednesday in the journal Traffic.
“We found that the portfolio diet is associated with a lower risk of heart disease and stroke”
The study’s lead author, Dr. Andrea Glenn. Glenn, a registered dietitian and postdoctoral researcher at Harvard University, said: “Through this research, we found that the portfolio diet score was consistently associated with a lower risk of heart disease and stroke.” She emphasizes: “This is an opportunity for people to reduce their risk of heart disease by eating more of the foods recommended in the diet”.
Previous research has already demonstrated that the portfolio regime is capable of reduce LDL cholesterol levels in the blood to a degree comparable to that obtained with a first generation statin. First-generation statins are widely used drugs to lower LDL cholesterol.
“The portfolio diet is a “good choice” for vegetarians and vegans”
According to the researchers, the portfolio diet has similarities with more well-known diets like the Mediterranean diet and the DASH diet, including its emphasis on eating whole grains, fruits, vegetables, plant proteins, nuts, and vegetable oils. Specialists also believe that the portfolio regime is a “Good choice” for the vegetarians and the vegan, because it favors more foods of plant origin while recommending against the consumption of animal proteins compared to other dietary models.
Faced with the lack of notoriety of portfolio plan, Dr. Glenn hopes that these new discoveries will help to make him more known. She explains that it’s not a strict approach, as it’s possible to adapt your own diet with a few small changes to reap cardiovascular benefits. She states: “You don’t need to follow this diet strictly as a vegan or vegetarian to reap benefits.” However, she emphasizes: “The more you incorporate foods from the portfolio diet into your diet, the more you strengthen your protection against the heart diseaseas our study demonstrates..
