Has the doctor told you that your blood cholesterol level is a little high? When that happens, we often think about controlling our diet and losing weight. But, would you believe me if I told you that there is a special method that can reduce cholesterol through the things we eat, without making weight loss the sole goal? That's what we call the 'Portfolio Diet'. This is a very interesting and practical method. Let's see the details about this.
What is the 'Portfolio Diet'?
This name may sound a bit strange. Simply put, this is not a "diet plan" with strict rules. Instead, it is something like a "dietary portfolio." Imagine that you are investing in the stock market. You would never put all your money in the shares of one company, right? To reduce risk, you invest in the shares of several companies. That is how this method works.
The basic concept of the 'Portfolio Diet' is to eat a combination of several foods that lower cholesterol, rather than relying on a single type of food.
The doctors who introduce this method say that instead of thinking only about the benefits of a single food, we should think about the overall benefits of food combinations for our body. That is, if one food has a small effect, the effect of four or five such foods combined is much greater.
What are the four main parts of this 'food collection'?
This cholesterol-lowering food combination consists of four main components. You don't need to eat all four of these together at one meal. You need to spread them out throughout the day.
| Food category | Examples and importance |
|---|---|
| 1. Soy-based foods | You can use things like soy meat and tofu as a substitute for meat. You can also drink soy milk instead of cow's milk. These help lower cholesterol. |
| 2. Viscous Fiber | This is a type of soluble fiber. It forms a gel in our intestines, binding cholesterol and preventing it from being absorbed into the body. It is abundant in fruits and berries such as oats, barley, eggplant, okra, oranges, and limes. In addition, this fiber can also be obtained from a supplement called Isabgol (Psyllium). |
| 3. Foods containing plant sterols | Plant sterols are compounds that are naturally found in plants and are structurally similar to cholesterol. They block the body from absorbing cholesterol. They are added to some margarines. Or they can be taken as a dietary supplement. |
| 4. Nuts and Seeds | Eating a handful of almonds every day is very good. In addition, any type of nut like cashews, peanuts, pumpkin seeds is suitable for this. But natural ones are better, not those that are salted and fried in oil. |
How do you prepare this meal plan for a day?
You might be thinking, "Okay, now how can I eat all four of these foods in one day?" Here's a simple example.
| Time | Examples of foods that can be eaten |
|---|---|
| Breakfast | Soy milk, oatmeal, chopped fruit, and a few almonds. |
| Lunch | Bread containing oats, a broth such as lentils or chickpeas, and an apple. |
| Dinner | A vegetable stir-fry made with tofu and peanuts. Add sticky, fibrous vegetables like okra and eggplant to this. |
| Additional snacks | A slice of oat bread with nuts, roasted chickpeas, soy yogurt, or margarine containing plant sterols. |
Is this method really effective? What are the results?
Yes. Studies have shown very good results. In one study, about a third of people who followed this diet saw their LDL cholesterol, the "bad" cholesterol , drop by more than 20%. What's more, the results were sustained after just two weeks, even after six months.
And another 31% saw their LDL cholesterol levels drop by about 15%. Some people may not be able to stick to this completely. Some may be a little reluctant to use soy-based products instead of meat and dairy, especially. But the most important thing is this:
Research shows that even if this diet cannot be followed in its entirety, those who add at least a few of the foods included in it to their daily diet will experience great health benefits in the long term.
In addition to lowering cholesterol, people who follow this diet have also been found to have a reduced risk of developing chronic diseases such as heart disease and type 2 diabetes . It also reduces other harmful fats such as `(apolipoprotein B)` and `(triglycerides)`.
Is the 'Portfolio Diet' right for you?
If your main goal is to lower your cholesterol, this is a great way to do it . However, if your goal is to lose weight, this may not be the best way to do it because it doesn't focus on calories.
The most important thing is to talk to your doctor before you start this diet, especially if you are already taking cholesterol medication . Sometimes, following this diet can increase the effectiveness of your cholesterol-lowering medication without increasing your dose. Therefore, you can discuss with your doctor and add elements of this diet to your life that suit your health condition.
Take-Home Message
- The 'Portfolio Diet' is a collection of foods aimed at lowering cholesterol, rather than a weight loss method.
- This focuses on four main food groups (soy, soluble fiber, plant sterols, and nuts).
- Although it is not possible to follow this diet 100% of the time, you can gain great health benefits by adding some of the foods listed here to your daily diet.
- It is very important to consult with your doctor before making any major dietary changes, especially if you have other medical conditions or are taking medications.
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