The diet proven to reduce cholesterol, heart disease, stroke

That's the Portfolio Diet. This is a therapeutic, plant-based diet created by Canadian researcher Dr. David J. Jenkins to lower blood cholesterol, according to the New York Post .

The Portfolio Diet has four essential components: soluble fiber, soy protein, plant sterols, and nuts. It is a low-saturated-fat, high-fiber diet. Studies have found that this diet is as effective at treating blood cholesterol as statin drugs.

A diet that can help control cholesterol and reduce the risk of heart disease and stroke

The Portfolio Diet is designed to lower cholesterol and heart disease risk by incorporating foods that have been shown in studies to help lower cholesterol.

These are the following foods:

Fruits: Avocado, pear, apple, orange, banana, kiwi, peach.

Vegetables: Okra, eggplant, Brussels sprouts, broccoli, radishes.

Nuts: Almonds, walnuts, cashews, pistachios, flax seeds, sunflower seeds, chia seeds.

Whole grains: Oats, quinoa, brown rice, barley.

Beans: Black beans, kidney beans, lentils, chickpeas, lima beans.

Soy protein: Tofu, tempeh, soy milk.

Healthy fats: Margarine and vegetable oils.

Additionally, this diet encourages the use of supplements such as psyllium fiber and plant sterols.

Foods to avoid

Some foods to reduce in the Portfolio Diet include: Processed foods like chips, cookies, fried foods, prepackaged meals, processed meats; refined carbs like white flour pasta, white rice, white bread; sugar, sweets, soft drinks.

Plant-Based Portfolio Diet Aims to Lower Blood Cholesterol

What does the scientific evidence say about the Portfolio Diet?

The benefits of the Portfolio Diet have been scientifically proven. Previous research has shown that it can lower “bad” LDL cholesterol as well as statin drugs.

New research published in the American Heart Association's academic journal Circulation , which looked at the diets of more than 200,000 participants, has confirmed that the Portfolio diet is effective in reducing the risk of stroke and heart disease.

After 30 years of follow-up, people with the highest Portfolio diet scores had a 14 percent lower risk of coronary heart disease and stroke than those with the lowest scores, according to the New York Post .

Adhering to the Portfolio Diet reduces the risk of both heart disease and stroke, said study leader Dr Andrea Glenn from the Harvard TH Chan School of Public Health .

At the same time, the study also highlights how to reduce your risk of heart disease by consuming more of the foods recommended in the Portfolio diet.

"You don't need to do it all, just a few small changes can reap the cardiovascular benefits," adds Dr. Glenn. "The more foods you eat from the Portfolio Diet, the more likely you are to protect against heart disease."

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