A doctor has highlighted a specific diet that could reduce cholesterol levels as effectively as medication. According to the expert, incorporating certain foods into your daily routine may match the benefits of statins. High cholesterol, medically known as hypercholesterolaemia, occurs when excess fatty substances called cholesterol build up in the bloodstream. Without proper management, this can lead to arterial blockages, raising the risk of life-threatening events such as heart attacks and strokes.
Understanding the Portfolio Diet
In a video shared on TikTok, Dr Karan Rajan, widely known as Dr Raj, promoted the "portfolio diet" for its cholesterol-lowering potential. He 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 Four Pillars of the Portfolio Diet
Dr Raj outlined the four key components of this diet:
- Plant proteins – from soy, beans, and lentils.
- Nuts – approximately a handful daily.
- Soluble fibre – from oats, barley, legumes, and also fruits and vegetables like apples, bananas, citrus fruits, berries, carrots, and Brussels sprouts.
- Phytosterols – plant compounds that compete with cholesterol for absorption in the gut. Sources include unrefined vegetable oils (olive, sunflower, or corn oil), nuts, seeds (especially sesame and flaxseed), legumes, whole grains, and some fruits and vegetables like broccoli, peas, cauliflower, and citrus fruits. Certain fortified foods like yoghurts, milk, and margarine also contain phytosterols.
Scientific Evidence Supporting the Diet
Dr Raj referenced a randomised control trial published in the Journal of the American Medical Association (JAMA) that tested the portfolio diet's effectiveness. He stated: "The portfolio diet reduced LDL cholesterol by 28.6%, comparable to the statin arm of the same study, which achieved a 30.9% reduction. There was a clear dose-response relationship: the more closely participants followed the diet, the lower their cardiovascular disease risk. The dietary pattern was also associated with better blood lipid profiles and lower inflammatory markers." He added that partial adherence still yields meaningful benefits: "You don't have to be perfect. Every component you add can move the needle."
Practical Considerations
Dr Raj acknowledged that individual results may vary. "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, dietary optimisation alone is not sufficient due to genetics. That's why we have statins and PCSK9 inhibitors for those who need them. Medications are excellent, but diet and medications together are even better."
NHS Recommendations for Lowering Cholesterol
The NHS advises eating more of the following to help lower cholesterol:
- 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
They also recommend reducing intake of:
- Meat pies, sausages, and fatty meat
- Butter, lard, and ghee
- Cream and cheese
- Cakes and biscuits
- Foods containing coconut oil or palm oil
Additionally, the NHS suggests increasing physical activity, quitting smoking, and limiting alcohol consumption. If you are concerned about your cholesterol levels, consult your GP.
