Cholesterol Fighting Foods for Your Diet Portfolio (cont.)

The portfolio diet calls for the same kind of investment -- in cholesterol-lowering foods. Just as you wouldn't bet all your money on a single stock, Jenkins says you shouldn't bet your health on a single kind of healthy food.

"We are trying to get paradigm shift from looking at the benefit of a single food," he says. "We want people to look at the combinations of foods -- in real diets for real people in the real world -- that will carry off, as in the financial world, a range of benefits weighted against reducing a range of risks."

As your cholesterol count goes up, so does your risk of heart disease. The safest way to lower cholesterol is by diet. But until recently, experts thought that most people really couldn't significantly lower their cholesterol by diet alone.

True, the experts said, certain changes to the diet can lower cholesterol. Taken alone, however, none of them solves the problem. The big breakthrough came when Jenkins and colleagues showed that all these things add up. They also showed they could be incorporated into the palatable, tasty portfolio diet.

"People don't normally put these things together," Jenkins tells WebMD. "People talk about soy, and oat bran, and plant sterols, and nuts, but nobody has put them all together."

The portfolio diet recipe for lower cholesterol focuses on four kinds of food:

  • The portfolio diet substitutes soy-based foods for meat. "We are looking at soy-based meat substitutes such as soy burgers, soy hot dogs, and soy cold cuts," Jenkins says. "And we also used soy milk as a dairy substitute." For Thanksgiving, he suggests, one might replace turkey with "tofurkey."
  • The portfolio diet incorporates as much sticky fiber as possible. Those on the portfolio diet take three daily servings of the natural psyllium product Metamucil -- many use it to thicken their soymilk. Oats and barley replace other grains; preferred vegetables include eggplant and okra.
  • The portfolio diet replaces butter and margarine with plant sterol-enriched margarine. U.S. brands include Benecol and Take Control and brands in other countries are Becel and Flora pro-activ. Plant sterols are also available in capsule form as dietary supplements.
  • The portfolio diet includes nuts. Study participants ate a handful of almonds every day. The Almond Board of California backs portfolio diet research and offers portfolio diet recipes on its web site. However, other tree nuts also help reduce cholesterol.

The foods in the portfolio diet are available in supermarkets and health food stores. A typical day on the portfolio diet offers:


"People who religiously follow the portfolio diet can lower their cholesterol."

  • Breakfast. Including soy milk, oat-bran cereal with chopped fruit and almonds, oatmeal bread, sterol-enriched margarine, and jam
  • Lunch. Including soy cold cuts, oat-bran bread, bean soup, and fruit
  • Dinner. Including stir-fry with vegetables, tofu, fruit, and almonds
  • Snacks. Including nuts, yogurt, and soy milk thickened with Metamucil

Does the Portfolio Diet Work?