Michael Greger: How to Lower Cholesterol with the Portfolio Diet

Key Takeaways

• Portfolio Diet: Combine 4 cholesterol-lowering foods daily: 1.5 oz nuts, legumes (soy/beans/lentils), viscous fiber (oats/okra/barley/flax), and 2g plant sterols (from fortified foods or supplements).
• Eliminate LDL-raising foods: Cut trans fats, saturated fats, and dietary cholesterol (meat, dairy, eggs, junk food) as much as possible.
• Plant sterol sources: Use sesame seeds, wheat germ, or supplements to hit 2-3g/day target (avoid sterol-fortified margarine due to additives).
• Tested results: Portfolio diet achieved ~30% LDL reduction, rivaling statins in trials.

Supplements & Protocols Mentioned

• Plant sterols: 2-3g/day via supplements or natural sources (sesame seeds, wheat germ).

Notable Quotes

“The portfolio diet reduces LDL cholesterol with drug-like potency.”

“Animal products are now the leading source of trans fat in the US diet.”

Bottom Line

Adopt the Portfolio Diet’s 4 food components daily while eliminating LDL-raising foods to achieve statin-level cholesterol reduction naturally.

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