Diet adding specific foods can reduce cholesterol by up to 30%

A nutrition expert has highlighted the Portfolio Diet as an effective approach that can reduce low-density lipoprotein (LDL), often described as ‘bad’ cholesterol, by approximately 30 per cent. Unlike many diet trends that focus on cutting out foods, the Portfolio Diet emphasises the addition of particular foods known to support heart health.

Lucy Kershaw, Nutrition Expert at Nature’s Best, explains that this diet encourages incorporating four key groups of foods and plant compounds into daily meals rather than restricting diets with long prohibitions. She said, “Many diets begin by telling people what they need to cut out. The Portfolio Diet takes a different approach by focusing on four groups of foods and plant compounds that can be added to an existing routine.” Kershaw notes this method can feel more practical and less restrictive for individuals trying to make healthier choices.

The Portfolio Diet is named after the financial concept of diversification, spreading risk across multiple assets. Similarly, this diet combines various dietary components that each play a role in supporting healthier cholesterol levels. Kershaw commented, “The idea is that you do not put all your faith in one so-called superfood. Each part of the diet works in a slightly different way, so bringing them together may have a greater effect than relying on one change alone.”

The four main components of the diet include:

Nuts: Consuming a daily handful of almonds, walnuts, peanuts, or other nuts provides beneficial unsaturated fats, fibre, and plant protein. Nuts are especially useful when they replace foods higher in saturated fat, such as processed snacks.
Plant Proteins: Foods such as tofu, soya, beans, chickpeas, and lentils serve as alternatives to meat and full-fat dairy, lowering saturated fat intake while adding fibre and variety.
Viscous Soluble Fibre: Sources like oats, barley, beans, apples, berries, aubergine, okra, and psyllium contain soluble fibre that binds to bile acids in the digestive system. This process prompts the liver to use more cholesterol to produce bile acids, potentially reducing circulating LDL cholesterol.
Plant Sterols: These naturally occurring compounds have a similar structure to cholesterol and compete with it during absorption, thus reducing the amount of cholesterol entering the bloodstream. While naturally present in small amounts in fruits, vegetables, nuts, seeds, and grains, they are more consistently consumed through fortified foods and supplements.

Kershaw advises that plant sterols should complement the other diet elements rather than replace them. She stresses, “It is less about cooking unfamiliar meals and more about making your usual food work harder for your health.” Suggestions include adding lentils to cottage pie, beans to chilli, topping porridge with berries and nuts, or substituting some white rice with barley.

The extent of cholesterol reduction varies depending on factors such as individual genetics, starting cholesterol levels, overall diet, and adherence to the diet. Kershaw emphasises that anyone worried about high cholesterol should consult their GP or healthcare professional, as diet changes or supplements should not replace prescribed cholesterol-lowering treatments.

She also cautions that plant sterols should be taken with meals and according to product instructions, with a total daily intake not exceeding 3 grams.

Overall, the Portfolio Diet offers a manageable, evidence-backed strategy to improve cholesterol levels by adding healthful, accessible foods rather than restrictive elimination.