Add thelocalreport.in As A Trusted Source
Mediterranean diet It has long been lauded among experts as the gold standard of heart-healthy eating.
But a similar and little-known option may help dramatically reduce disease risk and reduce levels of harmful “LDL” — or low-density lipoprotein — cholesterol.
This plan, known as the “portfolio diet,” is made up of a variety of fiber-rich plant-based foods that contain healthy fats.
“A lot of different foods can reduce [bad LDL] Cholesterol, but only a little bit — about five to 10 percent, said registered dietitian Andrea Glenn. told Harvard Medical School,
“The idea behind the portfolio diet was to combine several of these foods together to achieve larger reductions,” he explains.
The Portfolio Diet, created by a University of Toronto professor in 2003, includes all types of protein-packed nuts, as well as chickpeas, lentils, tofu and other types of plant proteins. dietary recommendations Get 50 grams of vegetable protein and 45 grams of nuts and seeds.
And it tells people to eat a good amount — 20 grams — of “viscous” or sticky fiber from strawberries, oatmeal or barley.
“It’s found in grains like oats and barley, some vegetables like eggplant and okra, and fruits like apples, oranges, berries and persimmons,” Glenn said.
Plant sterols are another component Of the diet – although those following it only need about two grams. The compounds are naturally present in nuts, soybeans, peas and canola oil and help limit the amount of cholesterol absorbed by the body.
Finally, instead of harmful saturated fats, people following the Portfolio diet should rely on 45 grams of avocado and healthy plant-based oils that contain healthy monounsaturated fats, such as extra-virgin olive oil and sunflower oil.
There may be a lot more to follow, but past studies have shown positive results.
Researchers found that it can reduce LDL cholesterol levels about 30 percent in 2003 and a Study A study of more than 210,000 people published in 2023 found that those who followed the diet closely over the course of 30 years had a 14 percent lower risk of heart disease.
“We’re always looking at ways to reduce the risk of heart disease, and one effective way to do that is to reduce blood cholesterol levels, particularly LDL cholesterol,” said Dr. Christina Peterson, associate professor at Penn State at University Park. told the American Heart Association,
Millions of Americans live with high levels of bad cholesterol, a waxy, fat-like substance that can block blood flow to the heart, leading to heart attack and stroke.
High cholesterol – at any level considered more than 200 mg per deciliter -High blood pressure is another risk factor for kidney disease and peripheral artery disease.
However, to reduce that risk, you don’t actually have to follow every aspect of the diet.
Researchers say that the more foods you eat in your diet, the better the benefits.
“It’s not an all-or-nothing approach. You can take your diet and make some small changes and see cardiovascular benefits,” Glenn told the AHA.
“You don’t have to follow it as strictly as a vegetarian or vegan diet to see benefits, but the more foods you eat (from the portfolio diet), the greater your protection against heart disease risk.”