Portfolio Diet
A dietary pattern developed by Dr. David Jenkins combining plant protein, nuts, viscous fiber, plant sterols, and plant monounsaturated fats to lower LDL cholesterol comparable to a low-dose statin.
Assembled by Cited from Andrea Glenn's recorded recommendations across multiple sources. It is not an ordered program and was not created or endorsed by them — it's our grouping of what they've said on the record.
Components
14-
In a protocol
Follow the portfolio diet—a dietary pattern combining plant protein, nuts, viscous fiber, plant sterols, and monounsaturated fats—to lower LDL cholesterol and cardiovascular risk.
“both lowered LDL cholesterol by about 30%
TP▶ 38:00Dosage50g plant protein/day, 45g nuts/day, 20g viscous fiber/day, 2g plant sterols/day, plus plant MUFAsCaveatsAdherence is challenging; soy and viscous fiber are hardest targetsCertaintyexplicitstrong endorsementThe overall named pattern -
In a protocol
Consume soy as a primary plant protein source for LDL cholesterol lowering.
TP▶ 39:40DosagePart of 50g/day plant protein target in portfolio dietCaveatsMisinformation around soy persistsCertaintyexplicitrecommendationPlant protein component, 50g/day target, primarily soy -
In a protocol
Eat nuts regularly for cardiovascular disease risk reduction and LDL cholesterol lowering.
“nuts tend to always have a pretty good signal
TP▶ 1:00:25Dosage45 grams per day (portfolio diet target)CaveatsType of nut does not appear to matter for LDL reductionCertaintyexplicitstrong endorsementNuts component, 45g/day target -
In a protocol
Eat 20g/day of viscous (soluble) fiber from oats, barley, psyllium, citrus, berries, okra, eggplant, and chia for LDL lowering.
TP▶ 40:30Dosage20 grams per dayCaveatsHard to consume large quantities; very fillingCertaintyexplicitrecommendationViscous fiber component, 20g/day target -
In a protocol
Supplement 2g/day of plant sterols to lower LDL cholesterol by ~10%.
“2 grams per day, exactly
TP▶ 41:45Dosage2 grams per day via supplement or fortified margarineCaveatsOpen question whether elevated circulating phytosterols may be harmful; Dayspring suggests genetic testing firstCertaintyhedgedrecommendationPlant sterols, 2g/day -
In a protocol Alternative
Canola oil can be used as a healthy cooking oil; associated with lower mortality risk.
“Sometimes canola oil
TP▶ 1:11:30Certaintypersonal onlypersonal useCanola oil as plant MUFA source -
In a protocol
Chia seeds provide viscous fiber.
“Chia seeds have those too
TP▶ 40:55Certaintyexplicitoffhand mentionChia seeds mentioned as additional viscous fiber source
How this protocol has evolved
Originally developed by David Jenkins in the early 2000s with four components (plant protein, nuts, viscous fiber, plant sterols). Later updated to add plant monounsaturated fats (olive oil, canola oil, avocado) after a study showed adding MUFAs improved HDL cholesterol and reduced inflammation.