A recent article in the NY Times discussed a little-known diet called The Portfolio diet that was developed in the early 2000’s by Dr. David Jenkins, a professor of nutritional sciences at the University of Toronto. The diet works because eating many different foods with cholesterol-lowering properties could lead to big heart benefits. These foods include legumes, nuts, extra virgin olive oil, fruits, and vegetables. Some studies are showing impressive results, such as lowering levels of LDL, or “bad” cholesterol, by around 30 percent, and reducing the risks of coronary heart disease and stroke. The portfolio diet emphasizes fiber, healthy fats, and plant sources of protein. Nuts and seeds, legumes (especially products made from soy beans such as tofu, tempeh, and soy milk), and rich sources of monounsaturated fats (like extra virgin olive oil, canola oil, and avocados) are key elements of the diet. This shares similarities with the Mediterranean diet. The portfolio diet also prioritizes foods that are high in a type of fiber called viscous fiber, which is found in certain plant foods like oats, barley, okra, eggplant, and chia seeds, and fiber supplements like psyllium. These gel-like fibers help reduce cholesterol absorption and also include naturally occurring plant compounds called phytosterols (or plant sterols), which compete with cholesterol for absorption in the gut. The portfolio diet discourages the consumption of animal products that are high in saturated fats, such as butter and red and processed meats. Consuming too many saturated fats can raise blood levels of LDL, which can increase your risk of high blood pressure, heart attack, and stroke. Monounsaturated fats, on the other hand, help to lower LDL. There is growing information that cholesterol may not be as harmful as we once believed, but it actually is inflammation that causes many of the diseases people suffer from. There is also developing information that many of the problems we attribute to cholesterol clogging our arteries may actually be due to bacteria. While these ideas are not yet mainstream, perhaps they should be, as these bacteria, Chlamydia pneumoniae, are present in 100 percent of those who have cholesterol plaquing based on a Japanese study years prior, yet so many people are being placed on cholesterol meds, which reduce cholesterol but can cause liver, brain, and other problems after years of use. The idea of reducing cholesterol naturally is appealing, but as with most things in healthcare, the more we know, the more we learn about how little we actually know and understand. The diet is built on flexibility, so its benefits are easier than those of more restrictive diets. Check out the diet in the article below from the NY Times This Little-Known Diet Can Actually Lower Your Cholesterol