Want to lower your cholesterol? A new research reveals that a diet combining soy, nuts, and fiber, known as the portfolio diet, may work better than a traditional low-fat diet.
As per a new study at the University of Canada, people with high cholesterol who followed the portfolio diet, lowered their low-density lipoprotein (LDL) cholesterol levels by about 13% after six months on the diet. That is in comparison with a 3% LDL reduction among those who followed a diet low in saturated fat.
Prior studies by Dr David Jenkins from the University of Toronto, revealed that following the portfolio diet is almost as effective as taking a statin drug. “If we let people know that they can control their own cholesterol levels themselves, we’re putting some of the responsibility but also the power back into the hands of ordinary citizens,” Jenkins told health news site WebMD.
The portfolio diet focuses on four kinds of food groups:
Substitute soy for dairy: Soy based foods should replace meat and dairy. So you should go for things like soy burgers, soy hot dogs and soy milk.
Include fibre: Include a lot of sticky fiber in your diet. Eat oats, barley and vegetables such as eggplant and okra.
Skip the butter: Replace butter and margarine with plant sterol-enriched margarine. Plant sterols are also available in capsule form.
Nuts everday: Eat some nuts every day.