Cholesterol is a type of fat commonly found in every cell of the body. The substance is often viewed negatively because it can cause several diseases. However, cholesterol also plays a key role in the production of hormones (testosterone, cortisol, and estrogen) and vitamin D. Excessive cholesterol consumption can prompt diseases such as heart attack.
To maintain cholesterol levels in the body, consuming plant-based foods is believed to affect the heart positively. Plant-based foods are known to reduce low-density lipoprotein (LDL) levels. According to a research published by The Journal of the American Medical Association, a portfolio of vegetarian foods can reduce LDL levels and the risk of heart diseases.
Foods included in the portfolio are:
- Nuts and seeds
- Vegetable proteins such as soy-based products (tofu, soymilk), peas, and beans
- Soluble fibres such as oats, barley, eggplants, okra apples, oranges, and berries
- Margarine that contains vegetable sterol (a cholesterol-like substance commonly found in fruits, vegetables, nuts, and cereals)
According to a new analysis by the University of Toronto, the Portfolio diet can reduce LDL levels by 17% and the risk of hereditary heart diseases by 13%. A combination of the four types of food can also reduce cholesterol levels wholly, as well as triglyceride levels, blood pressure, and C-reactive protein. A Portfolio diet recommended for everyday consumption consists of 40 gr of nuts or seeds, 20 gr of soluble fibres, 2 gr of vegetable sterol, and 50 gr of vegetable proteins with a total of 2,000 calories.
Text by Anggie Triana
Stock photos from gettyimages.com
Source(s):
- Chiavaroli, L., Nishi, S. K., Khan, T. A. et all (2018). Portfolio Dietary Pattern and Cardiovascular Disease: A Systematic Review and Meta-Analysis of Controlled Trials. Progress in Cardiovascular Disease, DOI: https://doi.org/10.1016/j.pcad.2018.05.004
- What foods are in included in the protfolio diet? (2011). https://www.health.harvard.edu/diet-and-weight-loss/what-foods-are-included-in-the-portfolio-diet, June 06, 2018.
- These four foods are proven to lower your cholesterol (2018). https://www.medicalnewstoday.com/articles/322039.php, June 06, 2018.