Not MIND — This little-known diet can actually help lower your cholesterol

“High cholesterol”: these two words are enough to leave you rattled, especially if you come from a family with a history of heart disease. Mention these two words in any discussion, and you’ll notice how the entire conversation shifts to what you eat, what you don’t, what medicine works for you, which doctor you’re consulting, and whatnot.Now, cholesterol isn't inherently bad — in fact, the body needs it to function properly. But there are two main types of cholesterol — good and bad — and what’s bad is that high levels of "bad" LDL cholesterol can lead to health problems by causing a buildup of plaque in the arteries, which narrows and blocks them. This can lead to serious conditions like heart attack, stroke, and other heart diseases.In case you’ve been battling high cholesterol and wondering if there’s a diet that really works, here’s the good news for you — a specific kind of diet, not as popular as the MIND diet, can be really helpful to lower your high cholesterol.Intrigued already? Read on to know more.

The “game-changer” diet

If your cholesterol numbers are creeping upward, dietary change is often the first line of defence — and the latest evidence brings fresh hope. But when it comes to high cholesterol, the solution is not only about cutting down on red meat or avoiding butter — there’s a lesser-known eating plan that research shows can make a meaningful difference.Enter “Portfolio Diet.”Researchers are shining the light on this lesser-known diet, a specific kind of plant-forward eating plan, as a strong contender in lowering LDL (“bad”) cholesterol — a structured yet flexible approach that focuses on mixing several cholesterol-lowering foods into your daily meals.

What is the Portfolio Diet?

The Portfolio Diet was developed to combine foods that each have shown cholesterol-lowering effects. It emphasizes soluble fibre (like from oats, barley, legumes), plant sterols or stanols, soy protein, and nuts. In one key trial, people following this diet lowered their LDL-cholesterol nearly as much as those taking a statin drug: around a 28.6% reduction compared with controls.

What does the science say?

Multiple meta-analyses show that foods rich in soluble fibre, plant sterols, soy, nuts, and healthy oils can reduce LDL cholesterol. What exactly are the key features of this diet?The soluble fibre (10-25 g/day) of this diet helps reduce the absorption of cholesterol in the intestines. In addition, plant sterols or stanols (approximately 2 g/day) interfere with dietary cholesterol absorption, helping lower LDL.In fact, one study exhibited that a fully-fledged Portfolio Diet, combining all these elements, achieved LDL reductions comparable to those seen with statin therapy.

But wait… why is it lesser-known?

Now, this might be a point of curiosity: if this diet is so effective, why isn’t it *that* popular yet? Unlike more mainstream diets (Mediterranean, low-fat, DASH), the Portfolio Diet is more focused on the portfolio of specific foods rather than general eating habits.

Meaning, it’s precise, but also flexible enough to fit into various cuisines and budgets — yet it hasn’t had the same media visibility. Moreover, doctors and dietitians are still more familiar with generic advice (“eat more fruits and vegetables”) instead of this targeted pattern.

How can you apply it in everyday life?

For starters, you don’t need a prescription to get started.Here’s how you can build in the Portfolio idea:Add soluble-fibre foods daily: Think oatmeal or oat bran for breakfast, beans or lentils for lunch, barley or whole-grain pasta at dinner.

These reduce LDL by limiting absorption.Include nuts and soy: A handful of almonds or walnuts as a snack, tofu or soy milk replacements a few times a week. Nuts and soy exert a small but meaningful effect on LDL.Use plant sterol or stanol-rich foods: Some fortified margarines, orange juice, or vegetable spreads contain these. They help block cholesterol absorption.Switch from saturated fats to unsaturated: Replace butter and fatty cuts of meat with olive oil, canola oil, skinless poultry, and fish.

Saturated fat still raises LDL.Consistency matters: This diet is not a one-week fix. It’s about a sustained pattern of eating. And pairing it with physical activity enhances the effect.

Caution and consideration

The Portfolio Diet is promising — yes, but it’s not magic. For people with very high cholesterol due to genetic conditions, diet alone may not be sufficient. Also, one must still monitor overall calories and maintain a healthy weight. And as always, when using fortified foods or making big changes, checking with a physician or registered dietitian is wise.