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In the fight against high cholesterol, diet is crucial. Portfolio diet developed by prof. David Jenkins in a spectacular way lowers cholesterol. In the Jenkins diet, the menu is dominated by low-processed plant products, oatmeal, vegetables and fruits, legumes, soy products. Check the portfolio diet rules and a sample menu.
Portfolio dietwas developed by prof.David Jenkinsof the University of Toronto, a Canadian scientist who coined the concept of the glycemic index. It is mainly based on plant products, although in some cases it also allows animal products (fish, poultry, low-fat dairy products). The secret of the portfolio diet is the appropriate combination of already known ingredients that actively lower cholesterol: soluble fiber, soy protein, sterols and plant stanols. The following amounts are important: 20 g of soluble fiber (a traditional diet provides about 18 g of fiber in total), 15-25 g of soy protein, about 2 g of plant sterols.
Portfolio diet is the most effective in lowering cholesterol
Diet of prof. Jenkins has spectacular effects inlowering cholesterol . As the 2003 study published in The Journal of the American Medical Association (JAMA) showed, after 4 weeks of using the portfolio diet, the decrease in LDL cholesterol was approximately 33 percent. compared with 35 percent. in the control group that used statins. In contrast, a 2011 study, published in the same journal, confirmed that it is 4.5 times more effective at lowering LDL cholesterol than the low-fat diet recommended by the American Heart Association. Numerous studies show that the portfolio diet reduces cholesterol levels by 30-40% after 3-4 weeks, which is comparable to the use of drugs. In addition, it lowers blood pressure, reduces inflammation in the body, regulates sugar levels, which means it has a strong cardioprotective effect. It happens that patients on a portfolio diet - under the observation of a doctor - may discontinue statins.
Portfolio diet recommendations
In the portfolio diet, the menu is dominated by low-processed plant products (thick groats, oatmeal), vegetables and fruits (but not juices), legumes, soy products (2-3 servings a day; a serving ise.g. a glass of soy milk, soy yogurt or approx. 100 g of tofu). You should not use oils, possibly in small amounts, it is better to replace them with seeds and nuts that are the source of, among others. plant sterols that block the absorption of cholesterol from the intestine (eaten in the amounts recommended in the diet can lower cholesterol by 10-15%).
The secret of the portfolio diet is the appropriate combination of already known ingredients that actively lower cholesterol: soluble fiber, soy protein, plant sterols and stanols.
You can eat small amounts of dried fruit and add oat bran to your cocktails. The inclusion of animal products in the diet is individualized, because the more of them in the diet, the less effective it is. But it depends on the purpose of the therapy. Some people may eat, for example, portions of fish once a week, others - even low-fat dairy products every day, and others - only plant products. This is well illustrated by the example of an anonymous patient Małgorzata Desmond, a specialist in nutrition medicine. A 33-year-old thin man who has tried every means to lower his cholesterol over the years has been told by a doctor that he will have to take statins for the rest of his life. In June, he entered treatment with a total cholesterol level of 270 mg / dl and an LDL cholesterol level of 195 mg / dl. After using a “portfolio” with a serving of turkey once a week, in August, total cholesterol was 165 mg / dL and LDL 102 mg / dL.
This will be useful to youPortfolio diet in practice - a sample menu
Breakfast:porridge with a glass of soy milk with banana, green tea
Snack:a portion of fruit, e.g. grapes
Lunch:vegetable soup, preferably with legumes, e.g. pea or bean soup, with oat-based wholemeal bread, calcium-fortified soy yoghurt for dessert
Tea:approx. 30 g (a handful) of nuts
Dinner:salmon with sweet potatoes and other vegetables, vegetable salad with chickpeas, fruit salad with soy yogurt sauce
A menu like this with a 150-gram serving of salmon provides 90 mg of cholesterol. If the diet contains only plant products, there is no cholesterol at all.
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