The Portfolio Diet, approved by the American Heart Association, can help control cholesterol levels and reduce the risk of heart disease and stroke.
This diet was developed by Professor David J.A. Jenkins, a nutrition expert at the University of Toronto, and is based on a method that synthesizes a list of healthy foods. He hopes that this menu will also help reduce the risk of cancer and diabetes.
Although not yet widely popular, the Portfolio Diet shares many similarities with the Mediterranean diet and the DASH diet (designed to prevent hypertension), particularly its emphasis on plant-based foods.
While not specifically designed for weight loss, individuals following the Portfolio Diet may still experience positive effects, such as a reduction in bad cholesterol levels—contributing to better body weight management.
This diet is categorized into recommended food groups, including:
- Fruits: avocados, pears, apples, oranges, bananas, kiwis, peaches
- Vegetables: okra, eggplant, Brussels sprouts, broccoli, radishes
- Nuts: almonds, walnuts, cashews, pecans, flaxseeds, sunflower seeds, chia seeds
- Whole grains: oats, quinoa, brown rice, barley
- Legumes: black beans, kidney beans, lentils, green beans, lima beans
- Soy protein: tofu, soy milk, soy deli meats, soy burger patties
- Healthy fats: avocado and vegetable oils
Additionally, this diet encourages the use of supplements such as psyllium fiber and plant sterols (naturally occurring compounds found in plant-based foods).
Fats from avocados and nuts are central to the Portfolio Diet. (Photo: Stock Adobe).
Some foods to minimize or eliminate include:
- Processed foods: potato chips, cookies, pastries, fried foods, convenience store meals, processed meats
- Refined carbs: white pasta, white rice, white bread, cornmeal
- Sweets: cookies, pastries, candies
- Sugars: table sugar, honey, maple syrup, brown sugar
- Beverages: soda, sweet tea, sports drinks, energy drinks
Previous analyses have indicated that the Portfolio Diet can lower “bad” LDL cholesterol. A long-term study published in the journal Circulation examined the daily diets of 200,000 volunteers, requiring them to answer food-related questions every four years. Scientists scored participants based on their adherence to the Portfolio Diet (including plant protein intake, nut consumption, fiber, and monounsaturated fats).
After 30 years of follow-up, they concluded that those with the highest scores had a 14% lower risk of heart disease, coronary artery disease, and stroke compared to those with the lowest scores.
“Through our research, we found that the Portfolio Diet can reduce the risk of cardiovascular disease and stroke. It demonstrates how to prevent disease through the consumption of specific foods recommended in this menu,” said Dr. Andrea Glenn from Harvard T.H. Chan School of Public Health.
