Mhave you heard of portfolio diet? It is a plant-based dietcreated in 2003 by the Canadian researcher David J. Jenkins and thought for lower bad cholesterol in the blood.
Although it has not enjoyed much popularity over the years, according to recent research, published in the journal Circulation of theAmerican Heart Association, the portfolio diet it would seem have positive long-term effectsin particular on the risk of heart disease, for which bad cholesterol represents one of the main threats. But how does it work this diet? AND how it can affect cholesterol levels? We talked about it with Dr. Maria Bravo, nutritional biologist of Humanitas San Pio.
Good and bad cholesterol: let’s clarify
First of all it is good to clarify that what is meant when we talk about good cholesterol and bad cholesterol.
«The division of “good” and “bad” cholesterol depends on lipoproteins which carry it in the blood and are respectively the HDL high intensity lipoproteins (High Density Lipoproteins) and low-density lipoprotein LDL (Low Density Lipoproteins) – explains Dr. Bravo. – Le LDL transport cholesterol and triglycerides from the liver to the body’s tissues and this can lead to a buildup of fat in the arteries with training of atherosclerotic plaques and a consequent increase in the risk of cardiovascular diseases. Which is why it is called “bad cholesterol”. The HDL, on the other hand, is known as “good cholesterol” as they transport cholesterol from the peripheries to the organs that use it, including the liver, which is able to eliminate the excess, effectively protecting the vessels and the heart”.
The main risk of hypercholesterolemia is in fact formation of atherosclerotic plaques, main cause of stroke and heart attack.
In women, cholesterol increases with age
The level of LDL cholesterol tends to increase with age, especially among women. Not surprisingly, in menopausethey can also occur high cholesterol problems.
“The Estrogens play a critical role in cardiovascular health as they have an effect on the microcirculation: they promote vasodilation by inducing the release of vasodilatory factors which give elasticity to the blood vessels – explains the expert. – The reduction in estrogen that occurs in menopause therefore leads to greater stiffness of the vessels and this can cause a increase in blood pressure and the possibility that atherosclerotic plaques form more easily. Furthermore the 17 beta Estradiol (E2), estrogen predominant in women, It intervenes in lipid metabolism as it promotes the absorption of LDL cholesterol by the liver, consequently reducing plasma values. Therefore, in premenopausal and menopausal women, the reduction in estrogen production causes an increase in LDL cholesterol values, with a consequent increased cardiovascular risk».
High cholesterol: risk factors
«Diet unbalanced, rich in saturated and trans fats, overweight and obesity, lack of physical activitybut also the concomitance of metabolic diseases such as diabetesI am risk factors that may contribute to hypercholesterolemia – explains Dr. Bravo again. – Even the smoke it can damage blood vessels and speed up the hardening process of the arteries. There is definitely one too hereditary predisposition that leads to so-called familial hypercholesterolemia, a condition in which even if you are very young and have a good lifestyle you can experience a blood cholesterol value higher than the recommended ranges. Certainly, however, even in these cases Prevention through good habits is important to avoid further increases.”
Although in cases of familial hypercholesterolemia it is often necessary to resort to pharmacological therapy, following a correct diet is therefore a habit which can make a difference in containing bad cholesterol levels.
Portfolio diet: what it is
It is precisely with this aim in mind that the portfolio diet.
«It’s about a plant based diet which involves the hiring of foods from plant sources – specifies the nutritionist. – Numerous recent studies have shown how this diet can significantly reduce blood LDL cholesterol values and therefore prevent dyslipidemia and cardiovascular diseases. Plus it’s also one sustainable diet from an environmental point of view as it involves the exclusive intake of plant foods.”
Portfolio diet: the foods to focus on
«This diet involves the intake of proteins of plant origin, such as beans, soya, peas, lentils, chickpeas, and good fats coming from vegetable oils, rich in monounsaturated fatty acids, flax seeds, walnuts or other dried fruit And carbohydrates rich in fibreas whole grains, barley, oats, spelled, fruit – explains Dr. Bravo. – Another good amount of fiber comes from vegetables such as aubergines, broccoli, cabbage…».
The role of plant sterols
«The principle of this diet also lies in the intake of approximately 2 g per day of plant sterols coming from some of the foods mentioned above, which are known to be able to reduce the absorption of cholesterol. Surely, also the contents of fibers very high of this type of diet, contributes to the reduction of cholesterol absorption and therefore favors the maintenance of a good cholesterol value.”
As the authors of the research published on Circulationthe portfolio diet, although less well-known, shares some principles with it Mediterranean: both in fact provide the consumption of whole grains, fruits, vegetables, plant proteins, nuts and vegetable oils. The difference is that the portfolio diet has a more “vegetable” basis and discourages animal protein more than other dietary patterns.
High cholesterol: foods to avoid
Regardless of the differences between the various diets, what is certain is that to keep cholesterol levels low, they should Avoid certain types of foods.
«In case of hypercholesterolemia or for the prevention of hypercholesterolemia, the foods to be reduced as much as possible are foods rich in saturated fats such as processed meats, sausages, fatty cheeses, butter, lard, and so on – specifies the nutritionist. – Him too packaged and processed snacks, like chips and snacks, they are rich in trans fats and therefore promote the increase in blood cholesterol, with a consequent increase in the risk of the formation of atherosclerotic plaques”.
Physical activity: a precious help
In addition to a correct diet, physical exercise is often recommended to lower blood cholesterol levels naturally.
“L’aerobic physical activity, at least 180 minutes a week, increases the fraction of good cholesterol (HDL), therefore the lipoproteins responsible for the “disposal” of cholesterol increase – explains Dr. Bravo. – For physical activity to produce the desired effects, however, it must be mainly aerobics».
Recommended sports
«The ideal sports to practice to have a positive effect on hypercholesterolemia are brisk walking, running, cycling, cross-country skiingas long as take place at medium intensity – concludes the expert. – Medium intensity physical activity means walking at a good pace (4/5 km/h), using an exercise bike, habitually climbing stairs on foot, practicing swimming… According to recent studies, optimal frequency is 5 days a week, at medium intensity, for 30-40 minutes a day. Or, 3 days a week, at high intensity, for 20-30 minutes a day. It is important to highlight that lcontinuous physical exercise must be accompanied by constants periodic medical checks and from one eating style suited to the sustained effort».
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