The Portfolio Diet

60% of adults in the UK have cholesterol levels that are too high - and this is no good thing as high cholesterol levels increase the risk of heart disease & other cardiovascular diseases. Although in rare cases an inherited condition called familial hypercholesterolaemia can cause high cholesterol levels despite a healthy lifestyle, for the majority it’s important to stress that there is no one single cause for high cholesterol; being inactive, smoking, drinking too much alcohol & a poor diet can all contribute.

Although high levels are bad – cholesterol does play a vital role in our body as we need it to make vitamin D, some hormones and bile (to help with digestion).

There are 2 types of cholesterol: HDL or ‘good’ cholesterol & LDL or ‘bad’ cholesterol – and getting this ratio right is important. HDL cholesterol carries cholesterol away from your cells & to your liver where it gets broken down. LDL cholesterol on the other hand takes cholesterol from your liver & deposits it in your cells.

Ideally:

Total cholesterol should be 5mmol/l or less.

LDL cholesterol should be 3mmol/l or less.

HDL cholesterol should be over 1mmol/l for men & over 1.2mmol/l for women.

The Portfolio Diet is a recognised dietary approach to lowering cholesterol - what is interesting about this ‘diet’ is that it’s all about combining groups of food which have been shown in studies to lower bad cholesterol . Indeed they’ve shown that by following this approach you can bring about a 25% reduction in your cholesterol levels.

It’s important that the foundations are laid first though as this approach takes some dedication – which means starting with a diet that is already low in saturated fat, rich in fruit and vegetables, low in salt and high in dietary fibre. Once you’ve got the basics covered then you’re ready to start adding in these different food groups.

1. Almonds – aim for 30g daily.

Almonds are a source of vitamin E, omega 3 and fibre – all of which are vital for heart health. Although research is based on almonds – other nuts are likely to have similar benefits. You can add these to your breakfast, have them as a snack or even use almond butter in your sandwich!

2. Foods rich in soluble fibre – aim to eat 20g daily.

Soluble fibre forms a gel in our digestive tracts which in turn traps some cholesterol – meaning it can’t be absorbed by our bodies. Oats, beans, pulses & fruit and vegetables are great sources of soluble fibre. Base your breakfast on an oat based cereal, add beans, lentils or chickpeas to your salads and aim for a rainbow of 5 different fruit and veg per day.

3. Soya Protein – aim to eat 50g daily.

Soya is a great vegetarian protein source that is low in saturated fat. This is probably the most tricky part of the Portfolio Diet but simple changes to your diet can help. Try swapping your regular milk & yoghurts for soya milk & yoghurts (ensure they’re fortified with calcium though), use soya mince when making a lasagne or chilli and add soya beans to your salads.

4. Plant Stanols and or Stenols - aim for 2g daily.

Here we’re talking about your FloraProActive, Benecols and supermarket own brand types of fortified products – spreads, milks, yoghurts & yoghurt drinks. The plant stanol/sterols work by blocking the absorption of cholesterol in a similar way to that of soluble fibre. We’d suggest going straight for the mini yoghurt drink as this provides you with your 2g. In order to achieve this amount otherwise, you’d have to take 2 tsp’s of fortified spread, one fortified yoghurt & a glass of fortified milk which can work out rather expensive. Whatever you choose to take make sure you take the plant stanol/sterol fortified food with your meal as they work in your digestive tract when mixed with food.

If this seems like a lot to add into your diet, why not take it one step at a time? It’s also important to double check with your health care professional on an individual basis to check that following this diet is right for you.

#Cholesterol #heart #portfolio #almonds #soya #solublefibre