Created by leading nutrition scientists, the Portfolio Diet offers a powerful, natural approach to lowering cholesterol—using plant-based foods that can match the effectiveness of medication in supporting heart health.
The Portfolio Diet was developed in the early 2000s by Professor David Jenkins of the University of Toronto, after he recognized that combining several cholesterol-reducing foods could significantly enhance heart health. This diet emphasizes legumes, nuts, extra-virgin olive oil, fruits, and vegetables, and research suggests it can reduce harmful LDL cholesterol by up to 30% while lowering the risk of coronary heart disease and stroke.
Like the heart-healthy Mediterranean diet, the Portfolio Diet focuses on viscous fibers found in foods such as oats, barley, okra, eggplant, and chia seeds, along with fiber supplements like psyllium. According to nutrition expert Andrea Glenn of New York University, these fibers form a gel-like substance in the gut that binds to cholesterol and reduces its absorption.
A key component of the diet is plant sterols—naturally occurring compounds that resemble cholesterol in structure. As explained by Penn State professor emeritus Penny Kris-Etherton, these sterols compete with cholesterol for absorption, helping the body take in less of it. Plant sterols are found in nuts, fruits, vegetables, vegetable oils, and whole grains such as wheat germ and rice bran.
The Portfolio Diet also discourages the consumption of animal products high in saturated fats, such as butter and red or processed meats, to further support healthy cholesterol levels.
