A doctor has shared details of a diet that could slash cholesterol levels as effectively as prescription medication. The medical director claims that eating specific foods might work just as well as statins. High cholesterol, medically termed hypercholesterolaemia, develops when too much of a fatty substance known as cholesterol accumulates in the blood. Left untreated, it can cause blocked arteries, raising the risk of serious health emergencies including heart attacks and strokes. Various risk factors play a role in the condition, including lifestyle habits like
consuming fatty foods, lack of exercise, excess weight, smoking, and alcohol consumption. As a result, modifying what you eat is a proven approach to help bring cholesterol levels down. In a clip shared on TikTok, Doctor Karan Rajan explained the specifics of a particular eating plan that could do exactly that. Dr Rajan, better known online as Dr Raj, advocated for the “portfolio diet” to tackle the issue. He explained to his audience: “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 went on to detail this eating plan, which is built around four essential “pillars” of foods – plant proteins, nuts, soluble fibre, and phytosterols. Dr Raj said: “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 can be found in unrefined vegetable oils (including olive, sunflower, or corn oil), nuts, seeds (especially sesame and flaxseed), legumes, and whole grains. They’re also present in certain fruits and vegetables such as broccoli, peas, cauliflower, and citrus fruits. Additionally, some products are fortified with phytosterols, including phytosterol-enriched yoghurts, milk, and margarine. Dr Raj then referenced a scientific study, published in the Journal of the American Medical Association
(JAMA) , which assessed the portfolio diet’s effectiveness. He said: “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 continued: “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.” That said, he recognised that some individuals may still require medication to manage high cholesterol in practice. “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 explained. “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.”
portfolio diet, LDL cholesterol, hypercholesterolaemia, JAMA study, statins, PCSK9 inhibitors, phytosterols, soluble fibre, plant proteins, TikTok