Portfolio Diet: How to Lower Cholesterol by 30% Without Medication.

According to ТСН: A high level of cholesterol is often referred to as the 'silent killer.' It can be a result of heredity, but it is usually the outcome of lifestyle choices. Experts note that cholesterol levels can be lowered through two simple life changes.

The National Health Service (NHS) of the United Kingdom emphasizes that excessive cholesterol in the blood can lead to blocked blood vessels:

'This increases the likelihood of heart problems or stroke. High cholesterol levels usually have no symptoms. You can only find out if you have it through a blood test.'

Doctors also stress that balanced nutrition and increased physical activity are crucial for lowering cholesterol levels.

Physical Activity and Proper Nutrition

Professor of Nutrition and Epidemiology Dr. Frank Hu explains that physical activity helps accumulate 'good' cholesterol, which aids in transporting fatty deposits to the liver for excretion, reducing the risk of cardiovascular diseases:

'Good cholesterol enters the bloodstream, where it collects fatty deposits in blood vessels and transports them to the liver for excretion, preventing the formation of atherosclerotic plaques.'

Researcher Andrea Glenn from New York University highlights the importance of healthy eating and suggests a 'portfolio diet' for lowering cholesterol.

Portfolio Diet

This diet includes:

• Soy products (such as tofu)
• Other plant proteins (beans, chickpeas, lentils)
• Fiber-rich foods (oats, barley, apples, berries, citrus)
• Nuts, seeds, avocados
• Healthy oils like olive oil

Scientific studies show that this diet can lower cholesterol levels by up to 30%, which is as effective as the first medications for lowering it (statins) used in the 1990s.

A 30-year study demonstrated that those who followed this diet had a 14% lower risk of heart disease.

The effectiveness of the diet is related to the fact that different foods interact differently and block cholesterol. Plant proteins reduce the production of a substance that helps the body absorb cholesterol, while fiber 'binds' cholesterol in the intestines, preventing its absorption.

Nuts, in turn, contain healthy fats and other components that contribute to lowering 'bad' cholesterol.

Glenn also emphasizes that it is not necessary to change your diet drastically all at once. Even simple substitutions, such as adding nuts to cereals or using chickpeas or tofu instead of red meat, can lead to positive results.

Lowering cholesterol levels is an important step in maintaining cardiovascular health. Proper nutrition and regular physical activity can significantly improve quality of life. Adopting simple yet effective changes in diet and lifestyle can be the key to longevity and well-being.