Nutrition Diet: What foods are included in the Portfolio Diet?

October 12, 2025 •

4 min read

According to a 2018 meta-analysis, following the Portfolio Diet can lead to a significant 17% reduction in LDL cholesterol. The diet achieves this by focusing on four key food groups and compounds, offering a powerful nutritional approach to managing heart health. Learning what foods are included in the Portfolio Diet provides a strategic and flexible plan for anyone looking to reduce their risk of cardiovascular disease naturally.

Quick Summary

The Portfolio Diet is a plant-focused eating pattern centered on four cholesterol-lowering components: plant sterols, nuts, soy protein, and viscous fiber. It provides a blueprint for replacing saturated fats with heart-healthy options to significantly improve lipid profiles.

Key Points

Core Components: The Portfolio Diet is built on four food groups: plant sterols, nuts and seeds, soy protein, and soluble (viscous) fiber.
Daily Intake: Specific daily intake targets are recommended for each component, such as 2 grams of plant sterols and 50 grams of soy protein, for maximum cholesterol-lowering effect.
Soluble Fiber Sources: High-fiber foods like oats, barley, beans, lentils, apples, and eggplant are key for binding cholesterol in the digestive system.
Plant Sterol Rich Foods: You'll find plant sterols in fortified margarines, milks, and juices, as well as naturally in smaller amounts in nuts, seeds, and oils.
Soy Protein Options: Incorporate soy protein through foods like tofu, tempeh, edamame, and soy milk to displace animal protein and improve your lipid profile.
Healthy Fats from Nuts: Eating a variety of nuts such as almonds, walnuts, and pistachios provides beneficial unsaturated fats and additional fiber.
Gradual Incorporation: Small, incremental changes are effective, and you don't need to adopt a completely vegan diet to benefit from the Portfolio Diet's principles.

The Four Pillars of the Portfolio Diet

Developed by Dr. David Jenkins and his team at the University of Toronto, the Portfolio Diet is a highly effective, plant-based approach designed to lower cholesterol and improve heart health. Its efficacy comes from a 'portfolio' of four distinct food groups, each with scientifically proven cholesterol-reducing properties. By incorporating these specific items into your daily diet, you can see clinically significant results.

Plant Sterols

Plant sterols are compounds found naturally in plant cell membranes that compete with and block the absorption of cholesterol in the digestive tract. To get the recommended 2 grams per day, you typically need to consume fortified foods, as natural amounts in most foods are too low to have a therapeutic effect.

Fortified Margarines and Spreads: Products like Becel Pro.activ are specifically enriched with plant sterols.
Fortified Juices and Dairy: Look for orange juice, milk, and yogurt with added plant sterols.
Natural Sources: While insufficient alone, natural sources include vegetable oils, nuts, seeds, whole grains, fruits, and vegetables.

Nuts and Seeds

Nuts and seeds are an integral part of the Portfolio Diet, providing a rich source of healthy unsaturated fats, fiber, and other cardioprotective nutrients. Regularly consuming a handful can modestly but significantly lower LDL (bad) cholesterol levels.

Almonds: Rich in monounsaturated fats, fiber, and vitamin E, almonds have shown a consistent LDL-lowering effect.
Walnuts: These are a prime source of omega-3 fatty acids, which help reduce total cholesterol.
Pistachios, Hazelnuts, and Pecans: These nuts offer a variety of heart-healthy fats and antioxidants.
Flaxseeds and Chia Seeds: Both are excellent sources of soluble fiber and omega-3s.

Soy Protein

Soy protein has been extensively researched for its cholesterol-lowering effects. The protein itself, along with associated compounds like isoflavones, helps to lower LDL cholesterol, especially in people with higher starting cholesterol levels. Aim for about 25-50 grams of soy protein daily.

Tofu and Tempeh: These versatile soy products can be used in stir-fries, curries, and as a meat substitute.
Edamame: The young, green soybeans make a great snack or addition to salads.
Soy Milk and Soy Yogurt: These can replace dairy products in smoothies, cereal, or on their own.
Soy-Based Meat Alternatives: Products like soy mince or veggie burgers can be used as a direct replacement for animal protein.

Soluble Fiber (Viscous Fiber)

Soluble fiber is crucial to the diet as it forms a gel in the digestive tract that binds to cholesterol and bile acids, preventing their absorption and increasing their excretion. This forces the body to pull more cholesterol from the bloodstream, thereby lowering levels. The diet recommends 10-25 grams of soluble fiber daily.

Oats and Barley: Excellent sources of beta-glucan, a potent form of soluble fiber. A bowl of oatmeal or adding oat bran to recipes is effective.
Legumes: Beans (kidney, black, pinto), lentils, and chickpeas are all high in soluble fiber and protein.
Fruits: Apples, oranges, pears, and avocados contain pectin and other soluble fibers. Eating the peel of apples and pears increases the intake.
Vegetables: Eggplant, okra, Brussels sprouts, carrots, and sweet potatoes are valuable sources.

How to Implement the Portfolio Diet

Adopting the Portfolio Diet doesn't have to be an all-or-nothing switch. The strength of this plan lies in its flexibility and the additive effect of its components. Even small changes can yield significant benefits. Start by gradually incorporating the four key food groups into your existing diet. For instance, swap your morning toast for a bowl of oatmeal with added nuts and berries. Use soy milk in your coffee or smoothies. Experiment with recipes using tofu or beans as the main protein source. Choose a fortified spread over butter. Small, consistent steps will lead to meaningful long-term changes in your cholesterol levels and overall heart health.

Portfolio Diet vs. Mediterranean Diet

While both the Portfolio Diet and the Mediterranean Diet are known for their heart-healthy benefits, they have different approaches and focal points. Here is a comparison:


Feature	Portfolio Diet	Mediterranean Diet
Primary Focus	Specifically lowers cholesterol using four key food groups.	Overall heart health; includes broader plant-based foods, healthy fats, and fish.
Key Components	Plant sterols, soluble fiber, soy protein, and nuts.	Emphasizes fruits, vegetables, whole grains, nuts, legumes, olive oil, and fatty fish.
Approach	Structured and intentional addition of specific foods to meet daily targets for maximum cholesterol reduction.	General dietary pattern focusing on food groups and healthy habits, less prescriptive about specific daily amounts.
Role of Animal Products	Replaces animal products high in saturated fat with plant-based alternatives.	Includes moderate amounts of poultry, eggs, and dairy; limited red meat.
Flexibility	Highly customizable; allows for incremental changes by prioritizing the key food groups.	Flexible; focuses on overall pattern rather than specific targets, making it easy to adapt to different cuisines.

Conclusion

In conclusion, the Portfolio Diet offers a strategic and plant-based path to significantly reduce cholesterol and lower the risk of cardiovascular disease. The diet's power comes from the synergistic effect of its four core components: plant sterols, nuts, soy protein, and soluble fiber. By prioritizing these foods, individuals can make substantial improvements to their lipid profile without relying solely on medication. This approach is highly flexible and can be adapted to personal preferences, with studies showing that even partial adherence can provide meaningful health benefits. Ultimately, understanding what foods are included in the Portfolio Diet provides a clear roadmap for anyone seeking to invest in their long-term heart health. For more information on heart-healthy diets, refer to resources from reputable organizations like the American Heart Association (AHA).

American Heart Association (AHA)

Frequently Asked Questions

The Portfolio Diet was developed to lower LDL (bad) cholesterol and reduce the risk of cardiovascular disease by incorporating a strategic combination of specific cholesterol-lowering plant foods.

Yes, it is possible. If you have an allergy to nuts or soy, you can substitute the food group with other components. For example, for a nut allergy, you can focus on seeds, and for a soy allergy, other legumes can be emphasized.

No, you do not have to be a strict vegetarian. While the diet emphasizes plant-based foods, you can simply incorporate more of the four key food groups and replace high-saturated-fat animal products to see cardiovascular benefits.

For optimal results, studies recommend specific daily intakes: 2 grams of plant sterols, 50 grams of soy protein, 50 grams of nuts, and 10-25 grams of soluble fiber.

Plant sterols work by inhibiting the body's absorption of cholesterol in the gut because they have a similar structure to cholesterol. Soluble fiber forms a gel that binds with cholesterol and bile, preventing their reabsorption and increasing excretion.

Clinically significant reductions in LDL cholesterol can be seen in a relatively short period. Some studies have shown a 17% reduction within four weeks under controlled conditions and 13% over six months in free-living individuals.

Yes, the Portfolio Diet can be safely combined with statins. Since they work differently to lower cholesterol, they can have an additive effect. It is important to inform your healthcare provider that you are following this diet, as it may influence medication dosage.