Mediterranean Portfolio Diet Proves Long-Term Heart Health Benefits
A diet designed over two decades ago continues to show strong benefits for heart health. The Mediterranean Portfolio Diet, created in 2003 by University of Toronto professor David Jenkins, lowers LDL cholesterol more effectively than many other eating plans. Recent studies now suggest it can also delay heart problems and reduce mortality risks.
The Mediterranean Portfolio Diet focuses on four key food groups: soy and plant proteins, plant sterols, tree nuts, and soluble fibre. Together, these ingredients work in combination to reduce cholesterol levels more than any single component could alone.
Research highlights its long-term advantages. A 2023 study in Circulation found that the diet cuts the risk of stroke and heart disease. Another study, published in BMC Medicine, reported that even moderate adherence lowers cardiovascular mortality by 16% and coronary heart disease deaths by 18%. For young adults, starting early makes a difference. Following the diet consistently could delay cardiovascular events by up to 13 years. Experts stress that regularity matters more than strict perfection. Transitioning to the diet may feel challenging, but a positive approach helps. Instead of cutting out foods, the focus is on adding healthier options. With smart shopping, the diet can also remain budget-friendly.
The Mediterranean Portfolio Diet offers a practical way to improve heart health through everyday food choices. Studies confirm its role in lowering cholesterol, delaying disease, and extending life. Its flexibility and affordability make it a realistic option for long-term use.
