At Go Get It Gippy, we’re all about practical, evidence-based ways to improve your health.
This month, we’re focusing on heart health and one of the most common concerns seen in healthcare — high cholesterol.
The good news? Research shows that certain foods can help lower cholesterol levels, and you don’t need a complete diet overhaul to see benefits.
One dietary approach with particularly strong evidence behind it is called the Portfolio Diet.
Rather than focusing on one “superfood”, it combines several cholesterol-lowering foods that work together to support heart health.
THE FOUR KEY COMPONENTS
Soluble Fibre
Soluble fibre helps remove cholesterol from the body through the digestive tract.
Foods rich in soluble fibre include:
– Oats
– Barley
– Lentils
– Chickpeas
– Beans
– Psyllium husk
Try swapping your usual breakfast for porridge or adding beans and lentils to soups, salads and casseroles.
Nuts
Nuts contain healthy fats, fibre and plant compounds that support cardiovascular health.
Good choices include:
– Almonds
– Walnuts
– Pistachios
Aim for a small handful most days of the week.
Plant Proteins
Replacing some animal protein with plant protein may help improve cholesterol levels.
Examples include:
– Tofu
– Tempeh
– Soy milk
– Edamame
– Legumes
You don’t need to eliminate meat entirely—simply including more plant-based meals can be beneficial.
Healthy Fats
Replacing saturated fats with unsaturated fats can help improve cholesterol levels.
Choose:
– Extra virgin olive oil
– Avocado
– Nuts and seeds
More often than:
– Butter
– Cream-based sauces
– Highly processed snack foods
Small Changes Add Up
One of the biggest take-home messages from the research is that multiple small changes often have a greater impact than focusing on just one food.
This month, challenge yourself to:
– Eat oats for breakfast a few times each week
– Add beans or lentils to meals
– Snack on a handful of nuts
– Use olive oil in cooking and salads
– Include more plant-based meals
Remember, cholesterol management isn’t just about food. Regular movement, quality sleep, stress management and avoiding smoking all play an important role in supporting heart health.
At GGIG, we believe healthy habits don’t need to be complicated. Small, sustainable changes are often the ones that stick — and over time, they can make a meaningful difference to your health.
Madeleine Quitadamo
BHSc Naturopathy
NaturopathMQ
Naturopathy
