N Engl J Med 1995, 333:1301–1307.ĭowns JR, Clearfield M, Weis S, et al.: Primary prevention of acute coronary events with lovastatin in men and women with average cholesterol levels: results of AFCAPS/TexCAPS. West of Scotland Coronary Prevention Study Group. Shepherd J, Cobbe SM, Ford I, et al.: Prevention of coronary heart disease with pravastatin in men with hypercholesterolemia. Schaefer EJ, Lichtenstein AH, Lamon-Fava S, et al.: Effects of National Cholesterol Education Program Step 2 diets relatively high or relatively low in fish-derived fatty acids on plasma lipoproteins in middle-aged and elderly subjects. Grundy SM, Cleeman JI, Merz CN, et al.: Implications of recent clinical trials for the National Cholesterol Education Program Adult Treatment Panel III guidelines. United States Food and Drug Administration: Food labeling: health claims: nuts & heart disease. United States Food and Drug Administration: FDA Authorizes New Coronary Heart Disease Health Claim for Plant Sterol and Plant Stanol Esters. United States Food and Drug Administration: FDA final rule for Food Labeling: Health Claims: Soy Protein and Coronary Heart Disease. United States Food and Drug Administration: Food Labeling: Health Claims Soluble Fiber from Certain Foods and Coronary Heart Disease. Krauss RM, Eckel RH, Howard B, et al.: AHA Dietary Guidelines: revision 2000: A statement for healthcare professionals from the Nutrition Committee of the American Heart Association. The research suggests that it won’t take long to see a drop in your cholesterol on the Portfolio Diet.Third Report of the National Cholesterol Education Program (NCEP) Expert Panel on Detection, Evaluation, and Treatment of High Blood Cholesterol in Adults (Adult Treatment Panel III) final report. Once you get used to that new food type, you can try adding another. You can start by adding one new cholesterol-lowering food type to your diet, such as using a plant sterol spread instead of margarine or butter. It may sound hard at first, but with the Portfolio Diet, it’s not all or nothing. Snack on them between meals or add them to salads and yogurt. Contrary to what you might have heard, they aren’t bad for your weight. You need a handful-about 20 raw almonds a day. Try replacing regular milk for soy milk on cereal and in coffee and experiment with products like soy-based veggie burgers and deli slices. This is found in soy products, such as tofu, soy milk, soy cheese, soy nuts, soy protein bars, and soy protein shakes.
The Cleveland Clinic lists products with plant sterols and stanols here. These substances are found in certain margarines and supplements. To start, eat more beans, such as lentils and chickpeas and add psyllium or oat bran to smoothies. You need 18 grams of soluble fiber a day. Or you could ask your pharmacist to help you find a fiber supplement made from psyllium husk. Twice a day, eat a food with soluble fiber, such as oatmeal, barley, beans, blackberries, pears, apples, and eggplant. Then you can add four specific types of foods that specifically help to reduce cholesterol. It starts with eating plenty of fruits, vegetables, and whole grains. So what is the Portfolio Diet? This eating pattern is a combination of several recommendations that have been proven to lower cholesterol. Research shows that this way of eating lowers cholesterol almost as much as some of the weaker statins without the side effects that may come with them. The Portfolio Diet can be very helpful if you cannot take or want to avoid high doses of cholesterol-lowering medications called “statins,” used to lower risk of heart attacks.
In the study, levels of C-reactive protein, which tell you how much inflammation is in your body, fell by 32%. This lowers the risk for heart disease over the next 10 years by 13%. People who eat a low-saturated-fat diet and follow the Portfolio eating pattern can lower their “bad” LDL cholesterol by 35%.īesides lowering cholesterol, recent research shows that following the Portfolio Diet also reduces other risk factors for heart disease, including blood pressure and harmful inflammation. It has been shown to do a better job of lowering cholesterol than a diet low in saturated fat (found in fatty meats and full-fat dairy products). But if lowering cholesterol is very important to you, the Portfolio Diet deserves a closer look. But you may not have heard of the Portfolio Diet.Īll three eating patterns are based on plant foods and help the heart. And you may have heard of the DASH Diet, which is designed to lower blood pressure. You’ve probably heard of the heart-healthy Mediterranean Diet.
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