In today’s busy life, people often eat such food which instead of providing necessary nutrition to our body, causes harm, especially to the heart, high cholesterol, unbalanced diet, stress and less physical activity together become the major causes of heart diseases. In such a situation, many people resort to medicines, while many people want to reduce cholesterol through natural methods.

Keeping this need in mind, scientists developed a special type of diet pattern. Which is portfolio diet. This is not a normal diet, but a combination of foods that together reduce your LDL i.e. bad cholesterol in a natural way. So today let us tell you what this portfolio diet is and how it works and why doctors consider it very beneficial for heart health.
What is the Portfolio Diet?

The Portfolio Diet is a plant-based eating plan created by Dr. David Jenkins of the University of Toronto. Its aim is to reduce bad LDL cholesterol in the body just by eating daily without any medicines. Four main food groups are included in this diet, which individually reduce cholesterol, but when eaten together, they show the same effect as drugs like statins.

Which 4 essential food groups are included in this diet?

1. Plant Sterols – These are plant elements that prevent cholesterol from being absorbed in the intestines. These sterol-rich margarines, spreads, sterol-rich yogurt drinks, and orange juice

2. Gel Type Fiber – This fiber becomes gel-like in the intestine and helps in removing cholesterol from the body. Oats, barley, apples, pears, berries, beans, pulses, okra and psyllium

3. Soy Protein –It helps the liver to activate the receptors that remove LDL more. Veggie Burgers with Tofu, Soy Milk, Edamame, Soy

4. Nuts – Monounsaturated fats present in dry fruits increase HDL and reduce LDL. Almonds, walnuts and pistachios.

How does this diet work in the body?

Portfolio diet reduces cholesterol in many ways. Plant sterols can reduce cholesterol absorption by about 50 percent. Viscous fiber binds cholesterol and removes it from the body. Soy protein activates LDL removal receptors in the liver. Nuts increase HDL and reduce LDL. The mixture of these four has an effect on the body like a natural medicine.

Why doctors consider it very beneficial for heart health

Studies have found that this diet can reduce LDL by 13 percent to 30 percent. Those who followed the diet for six months reported a 13.8 percent LDL reduction, which is similar to statin drugs. Those who adopted it for a long time, it reduced triglycerides, reduced inflammation and improved blood pressure. In a study of 2 lakh people followed for 30 years, those who had the best portfolio diet score had a 14 percent lower risk of heart disease and stroke. This diet was found to reduce the risk of heart attack by 17 percent in post-menopausal women. A 2025 study of 439 patients found that this diet effectively reduced cholesterol and heart risk for 10 years.

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Medicines are made for our treatment, but often people do not know that long use of some medicines gradually reduces the essential nutrients from the body. Due to this, fatigue, lack of immunity, weakness of bones and many other health problems can occur which people understand different diseases. According to Dietician and Nutritionist Dr. Garima Goyal, drugs like Aspirin, Birth Control Pills, Antacids and Antibiotics obstruct the absorbs of vitamins and minerals in the body.

Aspirin

Aspirin affects the absorption of vitamin C in the body. This causes mild damage to the intestinal layer, which further increases the need for vitamin C. A large study (ASPREE trial) found that the risk of anemia in the elderly taking low-dos aspirin daily increases by 20 percent. This can also reduce iron stores in the body.

Paracetamol (acetaminophen)

This medicine reduces glutathion in the body. Glutathione is the master antioxidant of the body that protects cells from damage. Lowering its liver affects the liver and the risk of diseases like diabetes, cancer and infection may increase.

Berth control pills

Berth control pills reduce folic acid, vitamin B2, B6, B12, Vitamin C, vitamin E, magnesium, selenium and zinc. WHO also believes that it may be necessary to take nutritional supplements if these medicines are consumed for a long time.

Metformin

It is a common medicine given in diabetes. But for a long time, the use of its vitamin B12 in the body can be deficient in the body. This can increase the problem of nerve damage and weakness.

Antacids

Antacids used for acidity and gastric problems reduce stomach acids. Whereas by eating this acid, it is necessary to release vitamin B12. Calcium, potassium and zinc may also be deficient by taking antacids for a long time.

Statins

These cholesterol -reducing drugs reduce the CoQ10. This is an enzyme that gives energy to muscles. Due to its decrease, there are problems like muscle pain, weakness and swelling.

Antibiotics

These drugs kill bacteria. But good bacteria also end, which affects digestion and immunity. Obesity, allergies and metabolic changes can occur in a long time.

Steroid

Steroids affect calcium and vitamin D in the body, which weaken bones. Also, magnesium and potassium are also reduced, which can cause fatigue and muscle cramps.

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Disclaimer: Some information given in the news is based on media reports. Before implementing any suggestion, you must consult the concerned expert.

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