Doctor says this diet could lower cholesterol 'as much as statins'

Doctor says this diet could lower cholesterol 'as much as statins' Dr Karan Rajan says the portfolio diet could help reduce LDL cholesterol levels "as much as "statins A doctor has revealed a diet that could reduce your cholesterol levels by as much as medication. According to the expert, consuming these particular foods could prove just as effective as statins. High cholesterol, medically known as hypercholesterolaemia, occurs when excessive quantities of a fatty substance called cholesterol build up 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 one well-established method of helping to reduce cholesterol levels. In a video posted to social media platform TikTok, Doctor Karan Rajan outlined the details of a specific diet that could achieve precisely this. Dr Rajan, widely known online as Dr Raj, championed the "portfolio diet" for this purpose. He told his followers: "If you want to lower your cholesterol, there's a diet that can reduce your LDL [low-density lipoprotein] 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." He elaborated further on this diet, which comprises four key "pillars" of foods — plant proteins, nuts, soluble fibre, and phytosterols. Dr Raj explained: "The four pillars are plant proteins - from soy, beans, and lentils. Nuts - approximately a handful daily. "Soluble fibre - from oats, barley, and legumes. And phytosterols, plant compounds that physically 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 certain fruits and vegetables including broccoli, peas, cauliflower, and citrus fruits. Some foods are additionally fortified with phytosterols, such as phytosterol-enriched yoghurts, milk, and margarine. Research Dr Raj then cited a scientific study, published in the Journal of the American Medical Association (JAMA), which examined the effectiveness of the portfolio diet. 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 per cent. That was comparable to the static arm of the same study, which achieved 30.9 per cent reduction. "And 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, and that was seen across the dose response curve." He added: "This also means you don't have to be perfect. Partial adherence to that diet still produces meaningful benefits. Every component you add can move the needle." However, he acknowledged that in practice, some people may still need medication to manage high blood pressure. "Now, in the real world, how effective the portfolio diet will be will depend on your baseline genetic lipid metabolism as well as how well the diet is implemented," Dr Raj said. "For some people, dietary optimisation alone is not sufficient. That's not because any one singular diet failed. "That could be just because of your genetics. That's also why we have statins and PCSK9 inhibitors for those who need them. "Medications are excellent. But diet and medications are even better." What the NHS says To help lower your cholesterol, the NHS recommends increasing your 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 try to cut down on: - Meat pies, sausages and fatty meat - Butter, lard and ghee - Cream and cheese - Cakes and biscuits - Food that contains coconut oil or palm oil The health body additionally advises getting more exercise, quitting smoking, and reducing alcohol consumption. If you have any concerns regarding your cholesterol levels, you should consult your GP.