It is the promise of the program portfolio. More than one plan, a new food hygiene cholesterol to prevent cardiovascular risks.

Everyone knows, cholesterol is a health hazard. This fat naturally present in the blood, when it accumulates in the arteries, can see the butcher block with more or less serious consequences. For very many years, epidemiological studies have shown the negative effects of high cholesterol for the heart. It is part of the risk factors of cardiovascular disease as well as smoking, physical inactivity and hypertension, and like them it can be modified.

The reduction of cholesterol in the blood can go through drug treatment prescribed by a doctor but it must be treated with better nutrition. The principle of the Portfolio diet is fairly simple as it is to eat only foods with cholesterol-lowering properties. Are prohibited fatty meats, cold cuts and cheeses. By cons, the preferred foods high in soluble fiber (whole grains, legumes) which, gorging themselves with water, forms a gel absorbing bad cholesterol. Similarly, we must consume foods such as margarines and other products labeled “anti-cholesterol” that contain phytosterols, which also have a reducing effect on bad cholesterol.


Finally, it is heavily loaded with antioxidant-rich foods: scientific studies have shown that it is in fact, the oxidation of cholesterol which makes it dangerous for the arteries. Consumption of fruits and vegetables very colorful (carrots, tomatoes, orange, kiwi) avoids this problem and thus to avert the danger. You can also eat dark chocolate with 70% cocoa minimum rate of 3 to 4 squares per day maximum benefit through its antioxidants, almonds, avocado although it is quite rich in fat and fiber polysterols , agar-agar, a concentrated fiber, which mixed with a hot drink trap the bad cholesterol.

The outcome in

After a few weeks, hopefully there will be down 13 to 20% cholesterol but it is above all a new food hygiene should be continued for life although occasional differences are not very serious. This diet has other beneficial effects. It also affects blood pressure by reducing it significantly, it also has anti-inflammatory effects and thereby lose a few pounds.

Example of a typical day

Breakfast: 1/2 grapefruit, soy yogurt 1, 2 or 3 tablespoons of oatmeal, 10 almonds, unsweetened tea.
Lunch: 1 grilled chicken breast, a small can of white beans, endive in a salad with 1 tbsp oil, 1 sheep’s milk yogurt.
Snack: 1 banana, 3 squares of dark chocolate, tea.
Dinner: a “wok” of the sea with 250 g of seafood, 1 onion, 1 red pepper, fennel, 1 zucchini all income in 1 tablespoon of canola oil, 1 small plate of rice, 1 slice pineapple.