New diet to reduce bad cholesterol? How Avocados, Nuts, and Legumes Can Lower Your Risk of Heart Disease

The American Heart Association recommends ten fat-loss diets or heart-healthy diets. Meanwhile, the three Mediterranean diets are rich in vegetables, fruits, whole grains, beans, nuts, and seeds. The DASH diet emphasizes potassium, calcium, magnesium, fiber, and protein while minimizing saturated fat. and the Pescetarian diet, notable for its emphasis on seafood.

Recently, the Nurses’ Health Study and the Heart Protection Study presented a portfolio diet based on the results of a pilot study involving approximately 1,300,000 participants.

What is a portfolio diet?

The portfolio diet is unique compared to other diets. What does it focus on?

People can add certain foods to their diet instead of restricting them. A portfolio diet focuses primarily on plant-based protein derived from soy or legumes, fiber from crops such as okra or eggplant, and plenty of nuts, soluble fibers, and plant sterols.

What is the advantage of the portfolio diet?

Cardiovascular diseases, especially atherosclerotic vascular disease, are strongly related to the level of cholesterol in the body. Several studies have proven that high levels of cholesterol lead to an increased incidence of blockages in the bloodstream, leading to heart attacks and strokes.

The portfolio diet effectively reduces LDL cholesterol, which is the main cause of atherosclerotic plaques in blood vessels, and increases HDL cholesterol levels and fiber intake. However, the diet does not strictly prohibit the consumption of poultry and fish, but recommends that you consume it in small quantities.

The results of the pilot study stated that the portfolio diet showed a 14 percent reduction in cardiovascular death (a combination of heart attacks and strokes). People who follow a vegetarian or vegan diet can also benefit from this diet. The diet has long-term benefits. A pilot study has proven this after thirty years of following participants.

What can you eat on a portfolio diet?

A typical diet includes 42 grams of nuts, 50 grams of plant protein from soybeans, beans, peas or lentils, 20 grams of soluble viscose fiber from vegetables and grains, and fruits including oats, barley, eggplant, okra, oranges, and apples. 2 grams of phytosterols per day from supplements or avocados.