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This diet for those who care about their heart and blood vessels has received the full approval of doctors. By choosing among the “heart” products, each of us can create our own diet, which is very easy to follow.
It all started when Professor Jenkins (David JA Jenkins), a Canadian nutritionist at the University of Toronto, tried to find out whether foods, all of which have been shown to be effective in protecting against cholesterol, can achieve a significant reduction in its level, comparable to the effect medicines. Based on these studies, he compiled the so-called Portfolio Eating Plan, or, in other words, the “portfolio diet”. Its essence is to consume as many foods as possible that reduce blood cholesterol levels, and exclude those that increase this level. The Portfolio Diet researchers found that in patients who followed it for several months, cholesterol levels dropped by 16-35%, which should lead to a 9% reduction in cardiovascular deaths.
Read more:
- How to prevent and treat heart disease through nutrition
What is and why
The Portfolio Diet prioritizes digestible fiber, unsaturated fats, fruits and vegetables, including soy and grains. But that’s not all: in addition to affecting cholesterol levels, it also affects other risk factors for cardiovascular disease. For example, it helps to cope with high blood pressure – thanks to vitamin C and potassium from fruits and vegetables, soy proteins, almonds, with their high magnesium content. In addition, the “portfolio diet” reduces the percentage of the so-called CRP (C-reactive protein), which indicates a decrease in micro-inflammation in the blood vessels.
“In the fight against atherosclerosis without a diet, nowhere! – explains cardiologist Nina Anykina*. “Without it, medicines don’t really work. Without it, physical activity is ineffective. Without it, it will not be possible to fully spare the nervous system, that is, it is impossible to stop the processes that are detrimental to blood vessels, the heart, the head, and the kidneys. The main point of the anti-atherosclerotic diet is to limit the intake of animal fat and cholesterol and enrich the diet with useful polyunsaturated fatty acids and vegetable fibers.
The original version of the Portfolio Diet was almost entirely vegetarian, but further research has shown that when fish and seafood are included in the diet, it works just as well. And – the most important argument in its favor – the diet allows you to reduce or completely abandon the use of statins (drugs that lower blood cholesterol levels), which have a number of negative side effects.
- Almonds are so loaded with heart-healthy substances that they call them a “mini portfolio.”
- Artichoke In every 100 g, it contains as much as 4,7 g (!) Of fiber.
- Pineapple Contains bromelain, a substance with anti-inflammatory properties.
- StrawberryContains substances that prevent the oxidation of cholesterol.
- Legumes are the richest in digestible fiber.
- Soy yogurtReplaces animal proteins.
A lot is how much?
Let’s make a reservation: cholesterol is necessary for the life of our cells. So, the shell of erythrocytes is 23% cholesterol, the shell of nerve fibers – 22%, liver cells – 17%, brain – 14%. In order to restore cell membranes in time and participate in the creation of new cells, cholesterol constantly circulates in the blood. According to European standards, cholesterol levels below 5 millimoles per liter of blood are considered normal, 5-6,4 – slightly elevated, 6,5-7,8 – elevated, 7,9 or more – very high**.
Let’s say you find out that you have high cholesterol levels in your blood. The first thing to start with is to limit your intake of foods that contain too much cholesterol. Try not to consume more than 300 g of such products per day. The next step to reduce the risk of heart attack and vascular problems is to adjust your diet – the tips we provide below will help you do this with ease.
Council
Foods high in cholesterol (recommended to consume no more than 300 g per day).
- Goose liver: 380 mg/100 g
- Butter: 250 mg/100 g.
- Brains: 260mg/100g
- Kidney: 520 mg/100 g
- Egg yolk: 270 mg/100 g
Discover the benefits
Here are a few foods that we use quite rarely, meanwhile, they deserve to be included in the daily diet, as they have a pronounced anti-cholesterol activity. First, almonds in all their forms, from whole nuts to almond butter and almond milk. The Portfolio Diet suggests eating about a handful of almonds a day: add it to salads, muesli, cereals, sprinkle fish dishes with almond plates. Second, all varieties of legumes and soy products, from lentils and green beans to soy milk and soy steaks.
The range of soy products is so wide that it will not be difficult to include at least one soy dish per day in your diet. For those with high blood cholesterol levels (more than 6,5 millimoles per liter of blood), the Portfolio Diet recommends replacing regular milk with soy milk and trying soy steaks instead of meat.
How many animal products
On the one hand, they are one of the main sources of “bad” cholesterol. On the other hand, it is an important supplier of nutrients, for which a full-fledged replacement has not yet been invented. The extended version of the “portfolio” suggests eating the main animal products (meat, fish, eggs) no more than once a day. Those who have high blood cholesterol levels, as well as people who have a genetic predisposition to cardiovascular diseases (if one of their close relatives had strokes or heart attacks), it is better to eat meat no more than twice a week, and the rest days – fish or seafood. As for eggs, there is some consolation for lovers of meringues and omelettes: since only the yolk contains cholesterol, eggs are completely “safe” if only whites are used. Adding to the “animal” diet – one serving of dairy products per day: yogurt, cottage cheese, milk (for people with high cholesterol – all fat-free).
What is cholesterol?
We are already accustomed to the statement that “cholesterol is harmful”, but in reality everything is not so simple.
Cholesterol – a fat-like substance – is an important building material for cell membranes, and it is cholesterol molecules that give them strength and elasticity. Ideally, the human body is able to absorb as much cholesterol as it needs and remove its excess, if any. But in many people, cholesterol metabolism is impaired. Among the causes of these disorders, scientists identify genetic predisposition and stress. Excess (or “bad”) cholesterol begins to be deposited on the walls of blood vessels, threatening to clog them, which can lead to atherosclerosis, obesity, coronary heart disease, heart attack, stroke. The first data to prove an association between high cholesterol and cardiovascular mortality came from a long-term study of 3500 residents of Framingame, USA, from 1948 to 1990. Further study of this subject has revealed many facts that cause heated debate in scientific circles – for example, that high cholesterol does not always lead to health problems *.
L.Z.
* More about this in the journal “Science and Life”, 2008, No. 1, 2.
* Nina Anykina, Senior Researcher, Clinical Nutrition Clinic of the Research Institute of Nutrition of the Russian Academy of Medical Sciences, author of the book “Romance with Your Own Heart” (Vagrius, 2007).** Zh. Medvedev “Cholesterol: our friend or foe?” Science and Life, 2008, No. 1.
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