Portfolio Diet is trending: 5 foods that make it a cholesterol-lowering powerhouse

"High cholesterol," these are two words that can completely change your life. From walking every day to eating healthy and sleeping well, people begin making all kinds of lifestyle changes just to be able to escape the endless web of being a cholesterol patient.

But did you know there's one diet that can help you lower your bad cholesterol tremendously? Researchers are now talking about the Portfolio diet , a lesser-known plant-based diet that has cholesterol-lowering effects. In a clinical trial published in JAMA, people following the diet lowered their LDL-cholesterol by nearly as much as those taking the statin drug, around a 28.6% reduction.

Here are five foods that are a part of the Portfolio diet and can be included in yours.

Nuts and seeds
The portfolio diet recommends eating 45g of nuts and seeds daily. As per a 2023 study published in Nutrients, consuming nuts improves lipid profiles and lowers LDL cholesterol. These include nuts such as walnuts, pistachios and others.

Oats and barley
Viscous fibre traps bile acids and cholesterol, thus reducing the absorption and reabsorption of the substances and lowering levels of cholesterol. Oats have about 3.2g of viscous fibre whereas barley has about 4.1g, as per a 2023 study published in Annals of Translational Medicine. The portfolio diet recommends eating 20g of viscous fibre daily and beginning the day with a bowl of oats or a dish made of barley can fill you up with it.

Olive oil
The diet recommends cutting back on saturated fat and adding 45g of oils or monounsaturated fat to the diet. Olive oil is a healthy form of monounsaturated fat and also consists of polyphenols and oleic acid. It improves the lipid profile by increasing the good cholesterol and decreasing the bad cholesterol and triglyceride levels along with reducing oxidative stress, stated a 2015 study published in Evidence-Based Complementary and Alternative Medicine.

Orange juice
The diet also recommends stocking up on 2g of plant sterols daily. A 2004 study Arteriosclerosis, thrombosis and vascular biology, analysed the effect of the consumption of plant-sterol orange juice for eight weeks. It was found to be effective in reducing LDL cholesterol and can be easily incorporated into the daily diet.

LegumesLegumes such as lentils, beans and edamame are high in plant protein, which must be consumed in 50g in a portfolio diet. According to a 2014 study published in the European Journal of Clinical Nutrition, consuming at least one cup of legumes every day for three months was associated with an 8-point decrease in LDL.

Soy-based food
Foods that contain soy including tofu or soy milk and more are also a healthy addition. A 2019 study published in The Journal of Nutrition, included a meta-analysis of 46 studies, to find that consuming 25g of soy protein every day showed a reduction in LDL cholesterol.

Add these foods to your diet and see if the portfolio diet is the one for you. However, remember that every person's metabolism is different and what works for someone might not work for another.

Note: The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any new medication or treatment and before changing your diet or supplement regimen.