A doctor has revealed a specific diet that could reduce cholesterol levels as effectively as medication. According to the expert, consuming certain foods may prove just as beneficial as statins.
Understanding High Cholesterol
High cholesterol, medically known as hypercholesterolaemia, occurs when excessive fatty substances called cholesterol accumulate in the bloodstream. Without appropriate treatment, this can lead to arterial blockages, potentially triggering life-threatening emergencies such as heart attacks and strokes.
Several risk factors contribute to the condition, including lifestyle choices such as eating fatty foods, insufficient physical activity, being overweight, smoking, and drinking alcohol. Consequently, adjusting your diet is a well-established method for reducing cholesterol levels.
The Portfolio Diet Explained
In a video posted to TikTok, Dr Karan Rajan, widely known as Dr Raj, outlined the details of a specific diet that could achieve this. He championed the "portfolio diet," which combines foods that each independently lower LDL cholesterol.
Dr Raj explained: "If you want to lower your cholesterol, there's a diet that can reduce your LDL cholesterol as much as a statin. The portfolio diet is a specific combination of foods that each independently lower LDL cholesterol, and when combined, they produce additive effects."
The diet comprises four key pillars:
- Plant proteins - from soy, beans, and lentils
- Nuts - approximately a handful daily
- Soluble fiber - from oats, barley, and legumes
- Phytosterols - plant compounds that compete with cholesterol for absorption in the gut
Phytosterols are found in unrefined vegetable oils (such as olive, sunflower, or corn oil), nuts, seeds (particularly sesame and flaxseed), legumes, and whole grains. They are also present in fruits and vegetables including broccoli, peas, cauliflower, and citrus fruits. Some foods are fortified with phytosterols, such as yoghurts, milk, and margarine.
Research Supporting the Diet
Dr Raj cited a study published in the Journal of the American Medical Association (JAMA) that examined the portfolio diet's effectiveness. He stated: "A randomised control trial put all four components together and compared the portfolio diet to a low saturated fat control diet. The portfolio diet reduced LDL cholesterol by 28.6 percent, comparable to the statin arm of the same study, which achieved a 30.9 percent reduction."
He added: "There was a clear dose-response relationship. The more closely participants followed the portfolio diet, the lower their cardiovascular disease risk. The dietary pattern was also associated with better blood lipid profiles and lower inflammatory markers."
Dr Raj noted: "This also means you don't have to be perfect. Partial adherence still produces meaningful benefits. Every component you add can move the needle."
However, he acknowledged that some people may still need medication. "In the real world, how effective the portfolio diet will be depends on your baseline genetic lipid metabolism and how well the diet is implemented. For some people, dietary optimisation alone is not sufficient—that's not because any diet failed, but due to genetics. That's why we have statins and PCSK9 inhibitors. Medications are excellent, but diet and medications are even better."
NHS Recommendations
To help lower cholesterol, the NHS recommends increasing intake of:
- Oily fish, like mackerel and salmon
- Olive oil, rapeseed oil, and spreads made from these oils
- Brown rice, wholegrain bread, and wholewheat pasta
- Nuts and seeds
- Fruits and vegetables
You should also cut down on:
- Meat pies, sausages, and fatty meat
- Butter, lard, and ghee
- Cream and cheese
- Cakes and biscuits
- Foods containing coconut oil or palm oil
The health body additionally advises getting more exercise, quitting smoking, and reducing alcohol consumption. If you have concerns about your cholesterol levels, consult your GP.
