A nutrition expert has highlighted the Portfolio Diet as an effective approach to lowering cholesterol by up to 30 per cent. Unlike many trendy diets popularised on social media, the Portfolio Diet is supported by scientific research. Studies conducted under controlled conditions have demonstrated reductions in low-density lipoprotein (LDL) cholesterol between 28% and 35%, although less dramatic results have been observed in everyday situations.
Lucy Kershaw, Nutrition Expert at Nature’s Best, explains that the diet’s appeal lies in its emphasis on adding nutritious foods to meals, rather than restricting or eliminating specific items. “Many diets focus on what you should avoid,” she says. “The Portfolio Diet takes a different route by encouraging the inclusion of four key groups of foods and plant compounds that support healthier cholesterol levels.”
According to Lucy, this approach can feel more practical and less restrictive. “You don’t need to overhaul every meal. Simple changes, such as choosing porridge for breakfast, adding beans to familiar recipes, or swapping a usual snack for a handful of nuts, can make a significant difference.”
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The diet is named after the financial principle of diversification, reflecting its strategy of combining several evidence-based dietary components to improve cholesterol. Lucy explains, “Relying on just one ‘superfood’ is less effective. Each element works differently, so combining them can have a greater overall impact.”
The Portfolio Diet centres on four main components:
1. Nuts A daily handful of almonds, walnuts, peanuts, or other nuts provides unsaturated fats, fibre, and plant protein. “Nuts are especially helpful when they replace foods high in saturated fat,” Lucy notes. “For example, choosing unsalted nuts instead of biscuits or crisps can be beneficial.”
2. Plant Proteins Foods such as tofu, soya, beans, chickpeas, and lentils offer plant-based protein alternatives to meat and full-fat dairy, helping reduce saturated fat intake while boosting fibre and meal variety.
3. Viscous Soluble Fibre Oats, barley, beans, apples, berries, aubergine, okra, and psyllium are sources of this type of fibre, which forms a gel in the gut. This fibre binds to bile acids, prompting the liver to use cholesterol from the bloodstream to produce more bile acids, thereby lowering circulating LDL cholesterol.
4. Plant Sterols These compounds resemble cholesterol structurally and compete with it in the digestive system, reducing cholesterol absorption. Naturally present in small amounts in fruits, vegetables, nuts, seeds, and grains, they can also be obtained via fortified foods and supplements. Lucy cautions, “Plant sterols should complement-not replace-other aspects of the diet. They should be consumed with meals, following product instructions, and intake should not exceed 3g daily.”
Despite having “diet” in its name, the Portfolio Diet does not require radical changes or preparing separate meals. “You can integrate it into foods you already enjoy,” Lucy advises. “Add lentils to cottage pie, include beans in chilli, top porridge with berries and nuts, or substitute white rice with barley.”
This approach is about enhancing your usual meals to better support heart health, avoiding the complexities or restrictions common in many diets. The degree to which cholesterol levels improve depends on factors like baseline cholesterol, overall diet, genetics, and consistency.
Lucy emphasises the importance of consulting a GP or healthcare professional if concerned about high cholesterol. “Dietary changes and supplements should not replace prescribed cholesterol-lowering treatments,” she adds.
In summary, the Portfolio Diet offers a scientifically supported, practical way to help reduce cholesterol by focusing on adding beneficial foods rather than eliminating favourites, making it a manageable and effective strategy for improving heart health.