Reduce risk of stroke and heart attack by 14%: Diet details

What scientists found about Portfolio diet

Researchers analyzed data from the Nurses' Health Study (NHS and NHSII) and the Health Professionals Follow-up Study (HPFS), where participants initially had no cardiovascular diseases. Over an extended period, participants regularly provided information about their lifestyle and diet.

Six components of the diet

By analyzing participants' eating habits every four years using special questionnaires, researchers identified six key components of the Portfolio diet:

• Plant-based protein: Beans (kidney beans, peas), tofu, and soy milk.
• Nuts and seeds.
• Sources of soluble fiber: Bran, oats, berries, and eggplants.
• Phytosterols.
• Sources of monounsaturated fats: Olive oil and avocado.
• Limiting saturated fats and cholesterol: Less full-fat dairy, red, and processed meat.

Each component of the diet was assigned a score depending on its consumption frequency, with higher scores indicating greater adherence to the Portfolio diet.

Over 30 years of observation, a significant number of cardiovascular events were recorded: 16,917 cases of cardiovascular diseases, including 10,666 cases of ischemic heart disease and 6,473 strokes.

The results of the combined analysis showed an impressive trend. Participants who adhered most closely to the Portfolio diet (top quintile according to the dietary score) had a 14% lower risk of developing cardiovascular diseases compared to those who adhered least to this dietary model (bottom quintile).

Similarly, in the group with the highest adherence to the Portfolio diet, the risk was reduced:

• Ischemic heart disease by 14%.
• Stroke by 14%.

In addition, researchers found that higher adherence to the Portfolio diet was associated with a more favorable blood lipid profile and lower levels of inflammation markers, which are important factors for cardiovascular health.

The study authors emphasize that the results provide strong evidence supporting the use of the plant-based Portfolio diet as an effective way to reduce the risk of cardiovascular diseases. These findings align with the recommendations of the American Heart Association, which encourages the consumption of whole grains, fruits, vegetables, plant proteins, minimally processed foods, and unsaturated plant oils.

The scientists acknowledge some limitations of their study. Since it was observational, a direct cause-and-effect relationship cannot be established. Additionally, the dietary data was provided by the participants themselves, which may have led to certain inaccuracies. Moreover, the consumption of some recommended Portfolio diet foods was not sufficiently high even in the groups with the best scores, which could suggest an underestimation of the potential impact of the diet. Information on some key components, such as barley, was unavailable, which could also have affected the results.

Despite these limitations, the study results are promising and once again emphasize the importance of a plant-based diet for maintaining heart and vascular health. The Portfolio diet may become a valuable tool in preventing cardiovascular diseases and improving overall well-being.

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