Cholesterol and Nutrition

Cholesterol is regulated by multiple factors, but one part of management and prevention is to maintain a healthy diet.

Some eating patterns like Portfolio diet can help. You can access a great resource for Portfolio diet including many great recipes here.

Some tips to manage cholesterol include:

Oils (MUFAs) & Portfolio Diet Points

  • Aim for 45g of Oils (MUFA) each day

  • 45g is about 3 tablespoons of oil each day

  • To get 1 Portfolio point, you need to consume 2 teaspoons of oil or 1/4 of an avocado

  • Don’t forget – the total daily amount of MUFAs includes oils used for cooking and salad dressings, too!

  • Choose cold-pressed and extra virgin oils most often, if possible.

Nuts & Seeds Portfolio Diet Points

  • Aim for 5 points of nuts & seeds each day (45 grams per day, or about a 1/3 cup)

For example, 1 point of nuts & seeds may be:

  • 9 almonds, peanuts, and other small nuts (9g)

  • 5 walnut halves (9g)

  • 2 tsp nut or seed butter

  • 1 tbsp seeds (sunflower, chia, pumpkin, hemp, etc.)

  • 1 tbsp of ground flax seed

Plant Protein Portfolio Diet Points

  • Aim for 50g of plant protein each day

  • For example, each of the following provides about 10g of protein:

    • 1/2 cup: tofu, edamame, lentils, black beans, chickpeas, green split peas

    • 1/4 cup: tempeh

    • 1 1/2 cup: soy milk

Viscous Fibre & Portfolio Diet Points

Aim for 5 points of viscous fibre each day.

  • 1 point can be: