Kerri WaldronMore recently, a study of 14,835 adults, published in a 2025 issue of BMC Medicine found that those with greater adherence to the portfolio diet had a 16 percent lower risk of dying from cardiovascular disease and a 14 percent reduced risk of dying prematurely from any cause over a 22-year period. This builds upon a 2018 meta-analysis of seven studies involving 439 participants with high cholesterol showing that the portfolio diet significantly lowered LDL cholesterol, apolipoprotein B, total cholesterol, triglycerides, blood pressure, and even a person’s 10-year risk of developing cardiovascular disease.
(The diet that could make your brain 7 years younger.)
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People with high LDL cholesterol are most likely to benefit from the diet—”It can be like an add-on therapy to cholesterol medication,” says Andrea Glenn, a registered dietitian and an assistant professor of nutrition at New York University. But, she adds, “everybody could benefit from adding some parts of the portfolio diet.”
What is the portfolio diet?
There are five pillars of the portfolio diet: nuts and seeds (including nut butters), plant proteins (soy milk, tofu, tempeh, legumes, and veggie burgers), viscous fiber (oats, barley, apples, berries, persimmons, okra, eggplant, chia seeds, and psyllium husk supplements), plant sterols (found in nuts, soybeans, peas, canola oil, and supplements or fortified foods such as margarines, juices, or yogurts), and monounsaturated fats (such as extra virgin olive oil, canola oil, sunflower and safflower oils, and avocados).
“It got its name because it’s kind of like a business portfolio—you can pick and choose the components you like,” explains Glenn.
Source: bing.com
