When most people hear the word “diet,” they think of cutting calories and losing weight. But what if your goal isn’t to shed pounds—but to lower cholesterol instead? That’s the idea behind the Portfolio Diet, a nutrition strategy that targets heart health, not your waistline.
Developed by Dr. David J.A. Jenkins, professor of nutritional sciences at the University of Toronto, the Portfolio Diet isn’t your typical fad. It’s not about cutting out carbs or loading up on protein. Instead, it’s a thoughtfully designed “portfolio” of plant-based foods, each chosen for its cholesterol-lowering abilities. Jenkins compares the approach to diversifying your financial investments—don’t rely on one food to do all the work when a balanced mix can deliver greater returns.
“We want people to look at combinations of foods—real diets for real people—that can reduce a range of risks,” Jenkins explains.
What Makes Up the Portfolio Diet?
This approach hinges on four key food categories that have been shown to help lower LDL cholesterol, often called “bad cholesterol.” They’re simple, plant-based, and easy to incorporate into your daily meals:
1. Soy-Based Foods
These include soy milk, tofu, tempeh, soy-based meat alternatives (like soy burgers or soy hot dogs), and soy yogurt. Jenkins recommends soy as a protein-rich alternative to meat and dairy. Even holiday meals can get a plant-based twist—think Tofurky instead of turkey.
2. Viscous (Soluble) Fiber
This type of fiber forms a gel-like substance in your digestive tract that traps cholesterol and helps remove it from the body. Foods rich in viscous fiber include:
- Oats and oat bran
- Barley
- Eggplant and okra
- Citrus fruits and berries
- Psyllium (found in fiber supplements like Metamucil)
3. Plant Sterol-Enriched Products
Plant sterols are natural compounds that block cholesterol absorption in the gut. Some spreads and margarines are fortified with them, and supplements are available as well.
4. Nuts and Seeds
Almonds were the go-to in early studies, but any tree nuts—walnuts, pistachios, pecans—as well as seeds and peanuts, contribute to cholesterol reduction. A daily handful is the standard guideline.
A Day on the Portfolio Diet
You don’t need to throw all these foods into one dish—thankfully! Instead, the diet weaves them into your day across several meals and snacks. Here’s what a typical Portfolio Diet day might look like:
- Breakfast: Oat-bran cereal with soy milk, chopped fruit, almonds, and a fiber-rich blueberry smoothie
- Lunch: A bowl of bean soup with oat-bran bread and a crisp apple
- Dinner: Tofu stir-fry with peanuts, eggplant, okra, and other fiber-rich vegetables
- Snacks: Soy yogurt, crunchy chickpeas, nuts, or oat-bran toast with sterol-enriched margarine
This isn’t a deprivation diet—it’s colorful, flavorful, and full of variety. More importantly, it’s flexible. The key is regular inclusion of all four food groups rather than perfection.
Does the Portfolio Diet Really Work?
In one of the first real-world studies, Jenkins’s team enrolled 46 people who wanted to lower their cholesterol. Participants received guidance and menu ideas—but no pre-made meals. After six months:
- About one-third of participants saw their LDL levels drop more than 20%
- Another 31% had reductions of 15%
- The remaining participants saw no significant change—likely due to incomplete adherence
“People who were comfortable preparing meals at home did best,” Jenkins noted. “Those relying on packaged foods or dining out struggled more.”
These results weren’t a fluke. Subsequent studies confirmed similar benefits, with reductions in:
- LDL cholesterol by 17%
- Total cholesterol by 12%
- Apolipoprotein B by 15%
- Triglycerides by 16%
Beyond bloodwork, people who followed the Portfolio Diet more closely also had lower rates of heart disease, type 2 diabetes, and even early death. And even partial adherence offered some protection.
“You don’t need to overhaul your life. Adding even a few portfolio foods can provide long-term benefits,” Jenkins says.
The Broader Benefits
This diet doesn’t just improve health—it’s good for the planet and animals, too. Shifting from animal-based proteins to plant-based ones can reduce your environmental footprint and promote more humane food systems.
And if you’re already on cholesterol-lowering medications, the Portfolio Diet might even allow you to use a lower dose—with fewer side effects.
Dr. Richard Milani, chief clinical innovation officer at Sutter Health, agrees:
“If your goal is to reduce cholesterol, this is a very effective plan. It’s affordable and realistic.”
He also points out that Portfolio Diet foods fit well into other healthy eating plans—like the Mediterranean diet—making it easy to customize.
Is the Portfolio Diet Right for You?
While it’s not focused on weight loss, the Portfolio Diet is ideal if your main goal is improving heart health. It works best for people who enjoy cooking or who are willing to prep some meals at home. But it’s adaptable, sustainable, and doesn’t require fancy ingredients or extreme rules.
In Jenkins’s words:
“This isn’t about a fad—it’s a framework. As we learn more, the diet can evolve.”
If you’re looking for a smart, food-first approach to lowering cholesterol, the Portfolio Diet might just be the healthiest investment you’ll ever make.
