on PinterestAdherence to the Portfolio Diet may reduce the risk of death from heart disease by 18%.
on PinterestAdherence to the Portfolio Diet may reduce the risk of death from heart disease by 18%. Image Credit: Ina Peters/Stocksy
- Research has linked adherence to the Portfolio Diet with a reduction in the risk of death from heart disease by up to 18%.
- The diet’s success comes from combining four specific cholesterol-lowering food categories for a powerful “additive effect.”
- Starting the portfolio diet at an earlier age could delay the onset of cardiovascular events by as much as 13 years.
- Experts say consistent, small additions (like nuts or beans) offer great results, even with moderate adherence.
The Mediterranean and DASH diets have gained widespread recognition for their health benefits, particularly in promoting heart health.
Yet a lesser-known heart-healthy diet is drawing attention for its ability to seemingly reduce the risk of death from cardiovascular disease and other chronic health conditions.
It’s known as the Portfolio Diet, and a pair of recent studies shows that the benefits of the plant-based regimen may go beyond lowering the risk or delaying the onset of cardiovascular disease: it could potentially lower the risk of mortality, too.
According to researchers from the Temerty Faculty of Medicine at the this is the first time the Portfolio Diet has been linked to a reduction in cardiovascular disease mortality and all-cause mortality.
What to know about the Portfolio Diet
The Portfolio Diet was developed in 2003 by unsaturated fats
It’s through this combination of ingredients, which creates an “additive” effect in lowering cholesterol, that Wellstar cardiovascular dietitian Erin Sheehan has said sets the portfolio diet apart from others.
“When it comes to looking specifically at lowering (bad) LDL cholesterol, that’s where the portfolio diet really shines,” Sheehan told Healthline. “What we’re doing with this diet is combining a whole bunch of these foods to compound on top of each other and maximize that LDL-lowering effect.”
Like with any diet looking to improve heart health, people should avoid foods that are highly processed and contain added sugar.
Long-term health effects of the Portfolio Diet
Researchers have already demonstrated that adherence to the portfolio diet can positively impact heart health.
A 2023 peer-reviewed study published in the American Heart Association (AHA) journal Circulationcan help lower a person’s risk of cardiovascular disease, including stroke and heart disease.
Two recent studies by the researchers collected data from nearly 15,000 racially diverse Americans over a two-decade period.
Participants documented their daily food intake and completed supplemental questionnaires, earning positive points for consuming foods from the portfolio diet and negative points for eating foods high in saturated fat and cholesterol.
The study found that moderate adherence to the portfolio diet could decrease the risk of mortality from cardiovascular disease and coronary heart disease by 12% and 14%, respectively. That level decreased overall mortality by 12%.
However, the closer someone followed the diet, the higher those numbers increased, to 16% and 18% reductions in mortality for cardiovascular and coronary heart disease, respectively. Overall mortality dropped by 14%.
It’s a surprising and “impressive” result, said Chandan Devireddy, MD, an interventional cardiologist with Emory Healthcare
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