Portfolio is a type of diet that few people know about. Portfolio helps you to reduce the risk of stroke and heart diseases to a great extent.
You may have thought to yourself that the only diets that are good for heart health are Mediterranean diets or diets that lower blood pressure. But now you should know that the portfolio diet can reduce the risk of stroke and heart disease by 14%.
What is the portfolio diet?
The portfolio diet is a diet that helps a lot in improving heart healthy nutrition. According to Dr. Hayley Crane, a nutritionist, this diet has the necessary standards to improve heart function. This diet has very little salt and sugar and contains fats and foods rich in antioxidants, which are very similar to plant products or nuts.
The Portfolio Diet is a heart-healthy, plant-based diet that was introduced in the early 2000s.
The most important point in the portfolio diet that makes this diet different from other diets is that the portfolio diet emphasizes adding new foods instead of restricting other foods.
In this regard, Dr. Crane says: The portfolio diet emphasizes that instead of limiting certain foods in the diet, use foods that reduce the amount of cholesterol in the body. For example, you can use more plant proteins, soluble fiber, plant sterols and nuts.
What ingredients does the portfolio diet contain?
Dr. Crane says to use the portfolio diet you should include the following ingredients in it:
- Daily consumption of 42 grams of nuts
- Daily consumption of 50 grams of vegetable protein such as soybeans, beans, peas and lentils
- Daily consumption of 20 grams of soluble fiber found in vegetables, fruits and grains
- Daily consumption of two grams of phytosterols
Plant products such as sesame, almonds, peanuts, hazelnuts, wheat germ and flax seeds all contain phytosterols and you can get help from them in your diet.
How does the portfolio diet affect heart health?
By examining the data of 73,000 women between 1984 and 2016 and 43,000 men between 1991 and 2017, the researchers found that these people all adhered to the portfolio diet in their lives, and therefore were much less exposed to diseases than others. Cardiovascular were placed.
Based on these studies, the portfolio diet has been able to reduce the risk of cardiovascular diseases by 14%. People who used this diet had 14% less cardiovascular diseases than others.
By consuming walnuts instead of animal proteins, as well as consuming avocados and phytosterol supplements, you can help your heart health a lot.
