While the Mediterranean diet is often hailed as the gold standard for heart health, a lesser-known alternative called the portfolio diet may offer similar benefits. Created by a University of Toronto professor in 2003, this plant-based eating plan combines various cholesterol-lowering foods to reduce heart disease risk.
The portfolio diet emphasises fibre-rich plant foods, including nuts, chickpeas, lentils, tofu, and other plant proteins. It recommends 50 grams of plant protein and 45 grams of nuts and seeds daily. Additionally, it calls for 20 grams of viscous fibre from sources like oats, barley, strawberries, and okra, along with two grams of plant sterols found in nuts, soybeans, and canola oil.
Healthy fats are also key, with the diet promoting 45 grams of avocado and oils high in monounsaturated fat, such as extra-virgin olive oil and sunflower oil. According to registered dietitian Andrea Glenn, the idea is to combine multiple foods that each lower LDL cholesterol by 5-10% to achieve a larger reduction.
Research supports the diet's effectiveness. A 2003 study found it could lower LDL cholesterol by around 30%, and a 2023 study of over 210,000 people showed that those who closely followed the diet for 30 years had a 14% lower risk of heart disease. Dr. Kristina Petersen of Penn State noted that lowering LDL cholesterol is a key way to reduce heart disease risk.
Experts stress that the diet does not need to be followed strictly. "It's not an all-or-nothing approach," Glenn said. "You can take your own diet and make a few small changes and see cardiovascular benefits." Even small adjustments can help lower the risk of heart attacks, strokes, and other conditions linked to high cholesterol.
