The Portfolio Diet: Does This Under-the-Radar Eating Plan Actually Save Lives?

This podcast was aired on the Weekends with Ken show on CJAD on June 7th, 2025

You’ve probably heard of the Mediterranean diet or the DASH diet, but what about the Portfolio Diet? It’s an eating plan specifically designed to lower cholesterol, yet it rarely gets the same spotlight. If this diet is so effective, why aren't more doctors and healthcare professionals recommending it?

We decided to dive into the science behind the Portfolio Diet to see if it lives up to the hype and, most importantly, if the effort is worth the reward.

The Old Skepticism: Good Numbers, But What About Results?

There have historically been a couple of key reasons for hesitation from the medical community.

First, the Portfolio eating plan is quite specific and involved. For many Canadians, it represents a significant shift from their typical eating habits, moving towards a nearly vegetarian diet. Many healthcare professionals are hesitant to prescribe such intensive lifestyle programs—like the similarly demanding Dean Ornish program for reversing heart disease—assuming most patients won't stick with it.

Second, and more critically, was the issue of proof. For years, the main critique was about outcomes. While studies showed the diet could successfully lower cholesterol numbers, there was no long-term research proving it led to fewer heart attacks or a lower death rate. Lowering cholesterol is great, but does it automatically mean you won't have a heart attack? Relying on that assumption is what some might call "leap of faith science." Without direct evidence, the diet remained a promising but unproven strategy.

The Game-Changer: New Research Connects the Dots

That "leap of faith" is no longer necessary.

A group of researchers, mostly from the University of Toronto, decided to tackle this question head-on. They analyzed existing data to see if following the Portfolio eating plan would actually lead to better health outcomes.

And now we have the proof. Their findings show that closely following the Portfolio Diet is indeed linked to a lower risk of heart attacks and a lower death rate.

The study analyzed data from about 15,000 people who participated in the National Health and Nutrition Examination Survey (NHANES) between 1988 and 1994. Using a scoring system to evaluate how closely participants followed the Portfolio plan, researchers tracked their long-term health. The results were clear: the more closely a person followed the diet, the more their risk decreased. Those with the highest scores saw their risk of dying from heart disease decrease by about 12%, with a similar 12% drop in all-cause mortality.

How to Follow the Portfolio Diet: The 4 Core Principles

So, what does it take to get these results? The program is built on four clear, evidence-based guidelines.

1. Eat 45 Grams of Nuts and Seeds Daily

Aim for a daily intake of 45 grams of any nuts, seeds, or nut butters. These foods are packed with healthy fats and other compounds that are beneficial for heart health.

2. Eat 50 Grams of Plant Protein Daily

This is often the biggest challenge. Hitting this target means making plant-based proteins the star of your meals. To give you an idea, 50 grams of plant protein could look like:

• 125 grams of tofu (~18g protein)

• 1 cup of cooked lentils (~18g protein)

• 1 cup of soy beverage (~7g protein)

• A handful of almonds to make up the rest. This requires significantly reducing or eliminating animal protein from your diet.

3. Eat 20 Grams of Viscous (Sticky) Fibre Daily

This type of soluble fibre is excellent for lowering cholesterol. You can find it in:

• Grains: Oatmeal, rye, pumpernickel, and oat breads.

• Legumes: Beans, lentils, and chickpeas.

• Vegetables & Fruits: Okra, eggplant, apples, and oranges. Aim for at least two servings of these foods daily, alongside at least five total servings of vegetables.

4. Eat 2 Grams of Plant Sterols Daily

Plant sterols are naturally occurring compounds that can block the absorption of cholesterol. While they are found in soybeans, corn, and squash, reaching the 2-gram target through whole foods alone is difficult. The most effective way to ensure you get enough is by consuming foods fortified with plant sterols (like certain margarines, juices, or yogurts) or by taking a supplement.

Getting Started: Take It One Step at a Time

Adopting the Portfolio Diet is a marathon, not a sprint. It's a significant lifestyle change, and it's okay to ease into it. Instead of trying to be perfect overnight, start with a more manageable goal. For example, aim for 25 grams of plant protein daily and gradually work your way up to 50.

Every step you take to incorporate these four principles into your routine is a positive move for your long-term heart health. Take your time, do your best, and your body will thank you.

References: Kavanagh, M.E., Zurbau, A., Glenn, A.J. et al. The portfolio dietary pattern and risk of cardiovascular disease mortality during 1988–2019 in US adults: a prospective cohort study. BMC Med 23, 287 (2025). https://doi.org/10.1186/s12916-025-04067-1

#HeartHealth#PortfolioDiet#PlantBasedEating#CholesterolLoweringFoods#LowerCholesterol#DietitianApproved#EvidenceBasedNutrition