This plant-based diet slashes harmful cholesterol levels; all you need to know

High cholesterol level is a major risk factor for heart disease. Eating processed and high-calorie foods with little or no fibre can increase this risk manifold. This is the reason doctors advise people to include a lot of fruits, vegetables, nuts and seeds in their diet as these foods are rich in vitamins, minerals, fibre and a range of antioxidants that can boost

heart health

.
Portfolio diet

is especially designed to lower your

cholesterol levels

by including a portfolio of foods that attack bad cholesterol be it soy protein, plant sterols, nuts or

soluble fibre

. The 20-year-old diet was created by Dr. David J.A. Jenkins, a British physician who also developed the concept of the glycemic index (GI), which helps people with diabetes pick the right foods to manage their blood sugar levels.
The American Heart Association says following this diet can lower coronary heart disease and stroke risk by 14%.

The diet is naturally low in saturated fats and dietary cholesterol and does not include foods from animal sources, particularly red and processed meat, high-fat dairy, and eggs. This is similar to other heart-friendly diets like Mediterranean and DASH eating plans, but a vegan version of these healthy diets. Additionally, it can also help you reach your daily fibre goal.

How to follow this diet

The diet is based on four main components- soy protein (35 grams), plant sterols (2 grams), nuts (a handful), and soluble fibre (18 grams).

Apart from foods rich in soluble fibre, plant sterols, and soy protein, also eat several servings of fruits, vegetables, nuts, seeds, and whole grains.
Eat fruits like avocados, pears, apples, oranges, bananas, kiwi, peaches, and vegetables such as okra, egg plant, broccoli, and peaches. Also include whole grains, healthy fats like margarine and vegetable oils enriched with plant sterols, black beans, lentils, flaxseed, chia seeds, and sunflower seeds.

Foods to avoid

Processed foods are a strict no-no, while refined carbs like white rice, and white breads are also eliminated. Sugar and sweetened beverages are also avoided.
According to a study published in Nutrients, consuming 1.5-3 grams of plant sterols per day can decrease bad ‘LDL’ cholesterol levels by up to 12%. Soy protein is also considered beneficial for heart health as it has cholesterol lowering properties. Similarly eating more nuts and seeds can increase good ‘HDL’ cholesterol and eliminate bad cholesterol.
The diet may have its own limitations as it doesn’t have any major restrictions and structured implementation. It may not be useful in managing other aspects of health apart from cholesterol levels.
Besides, it may not be useful for people who have a nut allergy or soy allergy.
However, in all, the diet is considered very effective for lowering cholesterol levels and boosting heart health.