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‘The portfolio’ approach |
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To address this, Dr David Jenkins and his team of researchers at the University of Toronto undertook to assess the combined effect of eating four different types of healthy plant-based foods on blood lipids in hyperlipidaemic subjects who were already consuming a low-saturated fat, low cholesterol diet before starting the study. The conclusion of their study was that a “portfolio” approach had the following effects after one month:
• The diet lowered serum cholesterol levels as effectively as a low dose statin
• Blood sugars were regulated because of the high fibre content of the foods
• The level of C-reactive protein, which is linked to the inflammation of arteries, was reduced.
Consequently these intriguing results gave birth to the “Portfolio Diet”.
Following the Portfolio Eating Plan
What to eat as part of a 2000 kcal diet:
ALMONDS: 30 g (about 23 almonds) daily. They are a good source of vegetable protein, fibre, heart-healthy monounsaturated fats and vitamin E. Almonds may have a positive effect on cholesterol levels, according to clinical trials.
These could be eaten as snacks between meals, sprinkled on cereal, yoghurt or salad.
SOYA PROTEIN: 50g a day seemed to be effective in reducing cholesterol levels in clinical studies. Soya is a good source of vegetable protein, low in saturated fat and high in fibre. Soya protein may help prevent heart disease. It may also decrease cholesterol production in the liver and increase the rate at which the liver removes LDL-cholesterol from the blood.
Soya products include soya milk, soya mince, soyabeans, soya yoghurt, soya burgers, tofu and tempeh.
Soya milk can be substituted wherever you use milk, replace some of your meat dishes with soya beans/mince/burger/tofu etc.
SOLUBLE FIBRE: 20g daily. Even eating less than one ounce of soluble fibre per day seemed to have a positive effect on cholesterol levels. It works to reduce total blood cholesterol and LDL-cholesterol (‘bad’ cholesterol) by binding with some of the fat in the diet.
It is found in natural foods such as oats/oatmeal/oat bran, barley, psyllium, beans, pulses and fruits.
Aim to eat two good portions daily such as porridge oats for breakfast and beans in your salads/casseroles/soups etc.
PLANT STEROLS: 2g daily. They are naturally found in plant foods such as soyabean, corn, squash, vegetable oils and grains. They are also added to spreads, juices, yoghurts and milk. For maximum effect, functional foods containing plant stanols and sterols should be eaten with other foods.
They work by blocking cholesterol absorption in the gut.
The Portfolio Eating Plan adheres to the American Heart Association recommendations for less than 7% of calories coming from saturated fat and less than 200mg cholesterol.
A dietary approach should not be substituted for but should be taken as an adjunct to doctor-prescribed statins. Statins have been proven to reduce the risk of heart attacks and deaths, whereas the Portfolio approach, while proven to lower LDL-cholesterol, has not been put to that test as yet.
Baldeesh Rai, Dietitian, H·E∙A∙R∙T UK
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