If you’re a human being living on this planet, it’s likely that at some point, someone has emphasized the importance of eating fruits and vegetables. And for good reason: a diet low in fruits and vegetables but high in saturated fats increases the risk of heart disease, the leading cause of death in the United States, according to the Centers for Disease Control and Prevention (CDC).
It’s no surprise, then, that diets rich in fruits and vegetables help protect cardiovascular health. These meal plans are known to address heart disease risk factors, such as high blood pressure and cholesterol levels. (Of course, medications may still be necessary in some cases.)
While the Mediterranean diet is a well-known heart-healthy option, another dietary approach, called the portfolio diet, also shows promise in lowering cholesterol and reducing the risk of coronary artery disease.
Here, experts break down what the portfolio diet entails and why it’s worth considering.
What is the portfolio diet?
“The portfolio diet was introduced about 20 years ago and shares many similarities with other heart-healthy diets you may have heard of, such as the Mediterranean diet, the DASH diet, and a whole-food, plant-based diet,” explained Dr. Sarah Hull, an associate professor of medicine in cardiology at Yale School of Medicine in Connecticut.
“The name ‘portfolio’ comes from the fact that the diet incorporates a portfolio of cholesterol-lowering foods — essentially foods that specifically target the reduction of bad cholesterol,” added Kristina Petersen, an associate professor in the department of nutritional sciences at Pennsylvania State University.
According to Melissa Prest, a clinical nutritionist and spokesperson for the Academy of Nutrition and Dietetics, the portfolio diet consists of four primary food categories. These include plant-based protein, plant sterols (natural compounds that help lower cholesterol), soluble fiber, and monounsaturated fats.
“This involves eating plenty of foods like beans, lentils, soy, nuts, seeds, fruits, vegetables, and whole grains,” Hull said, noting that the approach is quite similar to a whole-food, plant-based diet.
Unlike the Mediterranean and DASH diets, which allow for animal products like fish, poultry, yogurt, and cheese, the portfolio diet is entirely vegan. To strictly follow this diet, you’ll need to eliminate all animal products from your meals.
Why the portfolio diet focuses on cholesterol
For individuals struggling with high cholesterol, the portfolio diet is a particularly effective option.
Although it hasn’t been studied as extensively as the Mediterranean diet, available research shows that the portfolio diet can significantly improve cardiovascular health.
“There have been several studies demonstrating substantial reductions in LDL cholesterol — the bad cholesterol that contributes to heart disease — through this diet,” Petersen said. “In the original study, LDL cholesterol dropped by about 29% in just four weeks.”
She added that further research compared the portfolio diet to lovastatin, a cholesterol-lowering medication. “The findings showed comparable reductions in LDL cholesterol, which highlights how effective this diet can be.”
Even adopting parts of the portfolio diet can yield benefits. “Each of the four components can lower cholesterol by 5-10%,” Prest noted.
Lowering bad cholesterol is critical for preventing and managing cardiovascular conditions like heart attacks and strokes, Hull said.
Research also indicates that individuals following the portfolio diet are 14% less likely to develop coronary heart disease or experience a stroke, according to the American Heart Association.
Additional health benefits of the portfolio diet
Beyond cholesterol management, the portfolio diet offers other advantages. It has anti-inflammatory properties and helps people meet their daily fiber intake, which is often lacking in the average American diet. Hull noted that women need 21-25 grams of fiber per day, while men require 30-38 grams.
How to incorporate the portfolio diet into your life
Making small, gradual changes is key when adopting the portfolio diet.
“Start by identifying your biggest obstacle to healthier eating,” Hull advised. “For instance, if cost is an issue, consider buying frozen fruits and vegetables, which are more affordable and have a longer shelf life. Bulk dried legumes like beans and lentils are also cost-effective options.”
If time is a constraint, try meal prepping on weekends and searching for plant-based, make-ahead recipes. If you’re unsure how to start, consulting a doctor or dietitian can be helpful.
Begin with manageable steps, like focusing on one meal a day. Petersen suggested starting with oatmeal topped with nuts or seeds for breakfast or preparing grain bowls with quinoa, chickpeas, vegetables, and tofu for lunch.
Snacks like unsalted nuts, apple slices with peanut butter, or carrots with hummus are simple ways to align with the portfolio diet, Hull noted.
Benefits without going fully vegan
Transitioning from a meat-based diet to a fully vegan one can be challenging, but you don’t need to go entirely vegan to reap cardiovascular benefits.
“You can incorporate key elements of the portfolio diet, such as whole grains, nuts, vegetables, beans, and fruits, while still including animal products if you prefer,” Petersen said.
Even small adjustments, like increasing your intake of viscous fiber, plant sterols, soy, and nuts, can contribute to lowering cholesterol levels and improving overall heart health.
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