Healthy_Food_Guide_UK_-_January_2020

THEDIETINANUTSHELL

Clinicalresearchhasproven it’s possible to

lowerbadcholesterol(LDL) by up to 30% on

thisdiet.This,inturn,will help lower your

riskofheartdisease.Rather than focusing on

whatyoucan’teat,thePortfolio diet focuses

onwhatyoucanhave,including a ‘portfolio’

orcollectionofplantfoods that have each been

independentlyshownto lower cholesterol.

Youcanchoosetoeatsome or all of them.

Eachfoodhastheability to lower LDL

cholesterolby 5 10%,with the potential for

anoverallreductionof30% (statins, the most

effectivecholesterollowering medication,

achievea 2060%reduction). The Portfolio

dietfounder,DrDavidJenkins of the

UniversityofToronto,says: ‘The Portfolio diet

isforrealpeopleinthereal world.’ You can

startwithsmallchanges and build from there.

WHAT’SONTHEMENU?

■Nuts45ga day,which you can have as

snacksbetweenmeals,add to cereals, yogurt

orsaladsorenjoyasnut butters. People who

havea nutallergycanhave seeds instead.

■Plantprotein50gplant protein daily. You

canachievethisbyrelying on pulses like

peas,chickpeas,lentils, soya and other beans,

plus tofu, tempeh and soy milk for the

protein part of your meals.

■ Oatmeal, pulses, fruit and veg These will

help you reach the daily goal of 20g soluble

fibre a day (which helps to lower bad LDL

cholesterol). You do this with two daily

servings of oatmeal, barley, wholegrain oat

breads, pulses such as lentils and chickpeas,

plus two servings of fruits that are high

in soluble fibre (such as berries, apples

and pears), and five vegetables, including

those high in soluble fibre (such as aubergine

and okra).

HEALTH ISSUE

HIGH CHOLESTEROL

The

Portfolio

diet

Adding more of the

foods that have been

scientifically proven

to reduce bad LDL

cholesterol to your diet

could make a significant

change to your levels

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