“This is a very important secondary finding to the original study, adding to the literature connecting diet with health,” said Dr. A 2015 study also found that the portfolio diet can also reduce blood pressure by an average of 2 percent, after being compared with another eating plan designed to reduce hypertension.
PORT FOLIO DIET PLUS
Lowering cholesterol isn’t the only plus of going on the portfolio diet, though.
Perhaps even more impressive is that the portfolio diet has also been found to do a better job of lowering bad cholesterol than a low-saturated-fat vegetarian diet, according to a 2011 study. Each colour is typically associated with different antioxidants, and they all play different but equally important roles when it comes to reducing inflammation.How significant? According to the Lipid Genetics Clinic in Canada, research has shown LDL reductions of 20 to 30 percent for folks on the portfolio diet - and that’s regardless of whether or not they’re taking a statin. I always stress to my clients that eating a variety of different colours every day is really important when it comes to fresh produce.
PORT FOLIO DIET FREE
Colourful and deeply pigmented fruits and vegetables are exceptionally high in antioxidants, which help to fight free radicals and reduce damage to cells in our bodies. However, these foods are also great sources of micronutrients (such as vitamin C and E), antioxidants, phytoestrogens and resistant starches, and are all low GI food choices. Viscous fibres from vegetables, fruits, oats, barley and legumes are great for binding to cholesterol and drawing it out of the body. There is evidence to suggest that large spikes in blood sugar levels and/or chronically high blood sugar levels can actually increase inflammation over time. On top of that, nuts have a low GI, meaning that they are a snack options that helps to keep your blood sugars more stable between meals.
Walnuts, flaxseeds and chia seeds in particular are really high in omega-3, which is a potent anti-inflammatory compound that most Western diets tend to lack adequate quantities of. All nuts contain very high levels of the healthy, unsaturated fats that I spoke about earlier. Nuts and seeds are a great everyday replacement for more processed snacks, such as chips, pastries and sugary muesli bars. The fermentable fibres in particular are incredibly important for maintaining a healthy gut, and more and more research is showing us that a healthy gut microbiome is associated with lower levels of inflammation. Both legumes and soy are linked to lower levels of inflammatory markers, due to their high phytoestrogen and fermentable fibre content. By replacing at least some of our animal proteins (such as red meat and poultry) with more plant-based proteins, we can create a more favourable ratio of saturated fat in our diet to have a positive impact on inflammatory disease. We know that excess saturated fat in the diet is strongly associated with increased risk of cardiovascular disease, as well as increased inflammation in the body. Legumes and soy are both a great source of plant protein. Fortunately, most of these foods actually crossover with our anti-inflammatory guidelines! Plant proteins (legumes and soy)
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