Macro partitioning
Adopting the Portfolio Diet, which combines viscous fiber, plant protein, nuts, and phytosterols, lowers LDL-C by approximately 17-30%, comparable to low-dose statins.
To significantly lower LDL cholesterol, adopt the Portfolio Diet. This involves consuming 20g of viscous fiber (from oats/barley), 50g of plant protein (soy/legumes), 42g of nuts, and 2g of phytosterols (from fortified margarine) daily, while keeping saturated fat below 7% of total energy. This combination can lower LDL-C by 17-30%, comparable to low-dose statins.
Under controlled settings, an LDL-C lowering effect of 30% could be achieved with the Portfolio diet, an effect comparable to that achievable with a low-dose statin [51]. Based on a meta-analysis, the Portfolio dietary pattern significantly lowers LDL-C by -0.73 mmol/L (95% CI: -0.89 to -0.56) or by ~17%.
Why this rating
Supported by meta-analysis of RCTs.
Source
The Role of Specific Components of a Plant-Based Diet in Management of Dyslipidemia and the Impact on Cardiovascular Risk
Elke A. Trautwein et al. · Nutrients · 2020
DOI 10.3390/nu12092671
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- Consuming 2 grams per day of phytosterols (PS) lowers LDL-C by 6-12% through the inhibition of intestinal cholesterol absorption.Strong
- Replacing saturated fatty acids (SAFA) with unsaturated fatty acids (specifically polyunsaturated fatty acids, PUFA) lowers LDL-C and reduces cardiovascular disease (CVD) risk.Good
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