Improve your cholesterol with the Portfolio Diet

If you have ever googled foods for heart health, you may have come across the Portfolio Diet. The Portfolio Diet isn’t your typical restrictive-style fad diet. Instead of cutting out foods, it focuses on heart-healthy foods to add to your diet.

Researchers created a “portfolio” of the top foods to lower LDL (bad) cholesterol. Keeping your cholesterol in check can help to lower your risk of heart disease and stroke. "Each of these food groups can help to lower your cholesterol levels by approximately five to ten per cent. When you add multiple groups into your diet, you will reap even more benefits and could lower cholesterol by as much as 30 per cent." — Lauren Renlund, MPH, Registered Dietitian at TELUS Health Care Centres.

Here are the four key food groups included in the Portfolio Diet:

• Nuts: 30 grams+/day
  Nuts are rich in healthy fats and low in saturated fat. All nuts are nutritious so you can choose your favourites. A handful is about 30 grams (1 oz). If you prefer nut butters, aim for two tablespoons. 
  
  Dietitian tip: Keep snack-sized bags of nuts in your bag or at your workplace for a convenient snack.
  
  
• Soluble viscous fibre: 10 grams+/day 
  Soluble fibre absorbs water to form a gel which traps LDL cholesterol. This is beneficial because the cholesterol can’t be absorbed back into the bloodstream and is then excreted. Plant foods contain soluble fibre, such as grains, vegetables, fruits and beans. Some great sources of soluble fibre are psyllium husk, oats, barley, seeds and beans. Increase dietary fibre slowly and aim to drink nine to 12 cups of fluids per day. 
  
  Dietitian tip: Replace half the ground meat in recipes with cooked or canned split red lentils. Try it out with tacos, bolognaise sauce, shepherds pie and other family favourite recipes. 
  
  
• Soy protein: 30 grams+/day
  Soy foods contain both protein and fibre, plus they are low in saturated fats. Some soy food options include edamame, tofu, tempeh, soy milk and soy nuts. Three servings of soy will provide you with at least 30g of soy protein (½ cup edamame, ½ cup tofu, ⅓ cup tempeh, 1 ⅓ cup soy milk and ¼ cup soy nuts). Try substituting some of the animal proteins in your diet with soy, like a soy milk latte or tofu stir fry. 
  
  Dietitian tip: Have you ever tried edamame at Japanese restaurants? It’s easy to make at home. Steam or microwave the edamame pods and top with a sprinkle of salt or popcorn seasoning. 
  
  
• Plant sterols: 1 to 2 grams/day
  Plant sterols are naturally found in foods in very small quantities. When concentrated, they can help lower LDL cholesterol. You can get 1 to 2 grams/day from supplements and/or fortified foods, such as margarine, mayonnaise, salad dressing and yogurt. Talk to your dietitian for supplement advice.
  
  Dietitian tip: Swap your butter to a margarine fortified with plant sterols.