Diet fads are aplenty in America; it can be difficult to weed out which ones work versus which ones don’t. The good news is that there is at least one diet, the portfolio you can certainly rely on to lose weight and maintain good heart health. The diet was created by none other than the doctors at South Denver Cardiology, a series of heart centers across the Denver metro area. The portfolio diet is based on studies from the University of Toronto. The diet was found to reduce cholesterol and reduce heart disease risk substantially. The diet incorporates such foods as nuts, soy protein, oat bran, and plant sterols. The reason these foods are beneficial is that they contain a series of crucial fibers and proteins for sustaining good heart health. What their research found, if a diet composed of the best heart healthy foods was combined with a lack of saturated fats and cholesterol, then your cholesterol could decrease by as much as 30% within a month.
So how do you practice the portfolio diet? Each day you need to consume the following: 30 grams of almonds, 20 grams of soluble fibers from foods such as oats, barley, and certain fruits and vegetables, 50 to 80 grams of soy protein from foods such as tofu, soy meat alternatives like seitan, soy milk, and soy nuts, and finally, 2 grams of plant sterols which can be obtained in capsules from your local drug store. You also have to meet your fruit and vegetable recommendation for 5-9 servings per day. You can eat meats, so long as it is only lean meats and fish. You can consume low-fat and fat-free dairy products such as yogurt and egg whites. What this has proven to amount to is at least a 20% reduction in LDL cholesterol. The point of the diet is to replace animal based foods, which can be very high in saturated fats and have been connected to poor heart health.
Here’s an example of what the diet might look like for any given day:
Breakfast: Oat bran cereal, with soy milk and chopped fruit and almonds, with plant sterol-enriched margarine. (Benecol)
Snack: 1 cup blackberries
Lunch: Black bean and barley burrito, apple
Snack: Oat bran break with 1 Tbsp Benecol and ¼ cup dried plums
Dinner: Stir fry with tofu and vegetables, served over barley, fruit and almonds for dessert.
To learn more about the study behind the portfolio diet, as well as an in-depth analysis of the diet itself.
How To Use This Information
Some diets can be very rewarding, and some lead to quick fixes and other potential heal problems. The portfolio diet seems to be so successful that we’re had our doctors become well versed in it so that we may recommend the diet to our clients. For a more personalized explanation of the diet, schedule an appointment with one of our cardiologists at one of our heart centers here, or call us at 303-744-1065 .