The Portfolio Diet: The Solution to Heart Disease

What if there was a combination of foods that were as effective at lowering LDL cholesterol as prescription drugs? Would it be worth adding some new foods to what you eat each day to avoid medication?

This is what the latest in a series of research studies Dr. Jenkins from the University of Toronto shows. Studies have previously shown that various foods, such as nuts, soy protein, oat bran, and plant sterols all can have a cholesterol-lowering effect. But what if you combined all these foods together? Dr. Jenkins' latest research shows that combining all these foods together is as effective as taking a statin drug. The results showed a 30.9% decrease in LDL cholesterol from the statin and a decrease of 28.2% from the portfolio combination of all these foods.

Dr. Jenkins is calling this a dietary portfolio, but it's becoming known as 'The Portfolio Diet'. The concept is to add all of these foods, in a type of portfolio plan, like investments, to cover all possibilities for better heart health. This is not a weight loss diet, however, although the concepts for weight loss and lowered cholesterol could certainly be combined, with proper education and guidance by a qualified nutrition expert.

What is the Portfolio Diet?

Just follow these guidelines:

1. Substitute soy foods for meat. Drink soy milk instead of milk and substitute soy protein foods for other meats.

2. Eat as much 'sticky' fiber as possible. People in the study took three daily servings of natural psyllium supplements. Oats and barley replace other grains and preferred vegetables include eggplant and okra.

3. Include plant sterol-enriched margarines, such as benecol and Take Control. Plant sterols are also available in capsule form as dietary supplements.

4. A handful of nuts every day. In the study, almonds were eaten and the Almond Board of California offers portfolio diet recipes on its website (look at recipes on http://www.almondboard.com/), but any tree nut will reduce cholesterol.

Here are some examples of a typical day:

Breakfast ? Include soy milk, oat bran cereal with chopped fruit and almonds, oatmeal bread with sterol-enriched margarine, and some jam.

Lunch ? Soy lunchmeats, oat bran bread, bean soup, fruit.

Dinner ? Stir fry with vegetables, tofu, fruit and almonds.

Snacks ? Include nuts, yogurt, and soy milk thickened with a psyllium supplement such as Metamucil.

Has this diet shown to be effective?

Jenkins et al were curious how this diet would work in the real world, so they signed people up who said they wanted to lower their cholesterol levels. They told them what to eat and gave them sample menus -- but they didn't provide any prepared foods.

Dr. Jenkins said that about 30% of the people had a 20% reduction in their LDL cholesterol levels after six months. Another 30% had a 15% reduction in LDL levels, and another third failed to lower their cholesterol levels, believed to be because they were unable to follow the diet as strictly as those with good results. What seemed to be the biggest obstacle for people was eating soy food products. Dr. Jenkins said that most people could eat almonds and substitute plant sterol products for margarine.

Is the diet for you?

Many people are concerned about heart disease and stroke, especially if they are struggling with weight control and high blood cholesterol levels. However, many people are not comfortable going on prescription medications. Since this is an eating plan that does not eliminate food groups or follow some type of fad, there is no risk to going on this 'diet'. In fact, it's not really a 'diet' at all, but a way of eating. And no one has to do anything but substitute some of the recommended foods for foods they normally eat today.

So, let's say you would like to try the diet, but, like many other Americans, are concerned about adding soy foods to your diet. You have never eaten them and don't even know where to find them! Well, they are actually in your favorite supermarket already! It may be time to experiment, though, because not everyone is going to like all the soy foods that are available. For more on soyfoods, check out the Soyfoods Association of American at http://www.soyfoods.org/. Here is a list of foods to consider:

Soy milk. There are multiple brands and different fat levels. You can buy whole fat, low fat and non fat. You can buy 'regular' (no flavoring), or any number of flavors. I have personally found one brand that I like over others and you may have to experiment to find one you like, as well.

Edemame. These are frozen whole soybeans that are harvested when still green. They can be found in most health food stores, such as Trader Joes or Whole Foods Market, in the frozen food section, usually next to the lima beans. These can be found shelled or in the shell. You can add them to soups or stews or eat them by themselves. I like to eat them as my protein for breakfast.

Tofu. Also known as 'bean curd', tofu is a soft, cheese-like food made my curdling soymilk. The curds are then pressed into a solid block. There are different levels of firmness; silken, soft and firm. Silken is a creamy, custard-like product that works well with pureed or blended dishes. Soft tofu is best used in recipes that call for blended tofu, or in soups. The firm tofu is more dense and solid and holds up well in stir fry dishes, even on the grill. The firm tofu is higher in protein, fat and calcium than the other forms, but since this is a plant fat, this should not be an issue. For recipe ideas, see this link from the Indiana Soybean Board; http://www.soyfoods.com/soyfoodsdescriptions/tofu.html

Textured Vegetable (or Soy) Protein Products. This is the soyfood product that many soy burgers and other 'meat substitute' products contain. The best way to determine if these foods are for you are to experiment with a few options.

Miso. Miso is a rich, salty paste condiment that characterizes the essence of Japanese cooking. Traditionally, miso is made by combining with a grain, salt, and a mold culture and then aged in cedar vats for one to three years. Readers may recognize the name because this is a popular soup.

Soy nuts. Soy nuts are whole soybeans that have been soaked then baked. They can be found in snack isles and manufacturers now include soynuts in any number of coatings, including chocolate.

Tempeh. This is a traditional Indonesian food that is most commonly found in Asian stores. It is a chunky, tender soybean cake. It can be marinated and grilled or added to soups, casseroles, or even chili.

It can be very easy for some people to add nuts to their diet. In fact, it may be harder to not add too MANY nuts! It may also be 'doable' to add more sticky fiber to your diet, also, with a little planning. However, it may be a greater challenge to find soy foods that can be enjoyably substituted for meats you are used to eating. However, if your health depends on it, and you refuse medications, this may be a great thing to try, especially since there are no risks involved with adding these foods to your diet. Just remember that these are foods to be substituted, not added, to the diet. Since calories do also still count, adding extras to your current diet could result in weight gain, leading to new concerns.

Marjorie Geiser helps people overcome their confusion and distress they may feel when trying to add healthy eating and fitness into their busy lives. She offers a free, weekly teleclass phone series to subscribers of her Health Focus teleclass series, which covers all aspects of health each week. She is a Registered Dietitian, Personal Trainer and Life Coach. To learn more about her services, go to her website at http://www.megfit.com or email her at http://www.megfit.com.

prom limousines Melrose Park ..
In The News:

Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents now and for the future.
Kurt “CyberGuy" Knutsson urges Mac users to stay vigilant. This new backdoor malware from a hacking group in North Korea is targeting your operating system.
Frame glasses are smart glasses with a multimodal AI assistant that can recognize, translate and search anything you see or hear. Kurt “CyberGuy" Knutsson gives you a sneak peek.
Kurt “CyberGuy" Knutsson reveals how to manage the barrage of stealthy social media notifications you receive and regain control: Steps to turn off your notifications.
Kurt “CyberGuy" Knutsson talks about browser hijacking, which is when an intrusive software takes over your browser settings, but the good news is they can be defeated.
You’re better off not asking Siri, Google or Alexa for many different types of questions, tech expert Kim Komando shares what not to say to your home smart assistant.
Kurt “CyberGuy" Knutsson shows you everything you need to know about credit card and debit card skimmers and shimmers — and how to keep yourself safe.
Apple’s Vision Pro headset is the company’s most ambitious product to date and you experience it by scheduling a demo at an Apple Store. Kurt “CyberGuy" Knutsson has the details.
Technology expert Kim Komando shares her important tips on how to enhance your phone's battery performance as it degrades over time.
Doug Philippone, a venture capitalist, touted three devices companies in his portfolio have developed. He says they could provide significant benefits to the military.
Flynow's electric-powered vertical take-off eCopter, which has two rotors, comes in different versions, one for passengers and one for cargo.
A former New York Times writer tells the story about how she was scammed out of $50,000 after an orchestrated attack that began with a phone call.
The Surge S32 electric vehicle quickly transforms from a three-wheeler to a two-wheeled scooter. The conversion only takes three minutes and a push of a button.
Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents now and for the future.
Privately-owned islands are the newest status symbol for tech industry billionaires like Google's Larry Page and Oracle co-founder Larry Ellison.
LuftCar is a hydrogen-powered detachable van that can also fly. It is powered by hydrogen fuel cells and has a land range of 150 miles.
A Chinese missile manufacturer claims to have built the fastest train ever, a hyperloop train that travels in a vacuum tube using magnetic levitation.
Tech guru Kurt "CyberGuy" Knutsson offers several tips for how to speed up your Mac and give it a tune-up as an alternative to buying a new one.
Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents now and for the future.
California-based start-up Aptera has developed a vehicle that is solar-powered, eliminating the need for plugging in at charging stations.
The Google Voice verification scam is a known scam, according to the Federal Trade Commission, but it's not as widely known by the general public.
Kurt “CyberGuy" Knutsson reveals a French company that defies convention with a tiny home that flips the script by placing the bedroom downstairs and a living area upstairs.
A new web browser exploit allows hackers to access Google accounts by reviving expired cookies containing login information. Kurt “CyberGuy" Knutsson reveals the details.
Avoid the misleading TikTok advice: Kim Komando gives her recommendations for much needed tech upgrades that will make your life easier. Avoid misleading TikTok and other social media advice.
Kurt “CyberGuy" Knutsson shows you how to securely use your Wi-Fi hotspot by using a virtual private network or VPN.

16 Quick Tips for Eating at Restaurants or Work

Most of us eat at restaurants for a variety of... Read More

Turn to Diet for Everyday Ailments

The old clich? that you are what you eat is... Read More

Clues for Fibromyalgia Relief

Fibromyalgia is a chronic and potentially life-altering disorder with symptoms... Read More

Bye Bye Holidays and Holiday Eating

Bye Bye HolidaysHoping everyone had a fun, fantastic, exciting and... Read More

Free List of Fat Burning Foods

This free list of fat burning foods will help you... Read More

Pineapples: The Healing Fruit Of The Tropics (Includes A Recipe For Pina-Banana Orange Smoothie)

For a natural and tasty way to improve your health... Read More

Gift Basket Idea for Senior Citizens

Evidence for the importance of fruit and vegetable intake to... Read More

What A 6-Month Old Can Teach Us About Our Eating Habits

Recently, I had the pleasure of seeing my 6-month old... Read More

Alcohol as a Key Ingredient to a Healthy Diet

Evidence suggesting that alcohol is "cardio-protective" first appeared in the... Read More

Nutrition and Exercise Tips to Walk Away From Death

Recently yet another super-heavyweight Iron Immortal died from a heart... Read More

Fruit for Breakfast ? The Secret to a Healthy Life

Do you want more energy? How about more of the... Read More

Beware of Eating Too Much Protein

The typical American diet already provides plenty of protein and... Read More

7 Bad Eating Habits You Should Change Immediately

People are obsessed with dieting and weight loss! Don't believe... Read More

Unhealthy Foods: How To Become Disgusted By Junk Foods That Make You Fat

With today's time constraints, stressful jobs, and "thin is in"... Read More

Sugar Lovers Beware

It would be fair to assume that almost everyone on... Read More

An Apple a Day, Does Keep the Doctor Away

Increasing the fiber in your diet has been shown to:... Read More

Inflammation Pain Eased with Glyconutrients

Every person on earth has experienced pain at one time... Read More

Are Your Cells Talking To Each Other?

Are Your Cells Talking To Each Other?Communication! It permeates our... Read More

What is Organic Food?

"Organic" has some quite specific legal definitions in most developed... Read More

Fluoride: A Plot to Dull the American Mind

During the Second World War, the Germans used fluoride as... Read More

Acid and Digestive Disorders: Breaking the Vicious Circle

THE RISKThe primary symptom of acid reflux is obvious to... Read More

Reasons to Eat Organic Food

Your healthOrganically grown fruit and vegetables are not covered in... Read More

Our Livers Need for Water

Although many realize that the liver has its own cleansing... Read More

Green Tea and Your Health

Green tea has been used as for medical remedies in... Read More

The Myths Associated with Human Growth Hormone

I would like to dispel some of the myths and... Read More

Schiller Park Chicago limousine service ..