[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"doc-seo-402968-105":3,"doc-detail-402968-en":81,"detail-sidebar-cat-0-en-105":99},{"code":4,"msg":5,"data":6},0,"ok",{"site_id":7,"language":8,"slug":9,"title":10,"keywords":11,"description":12,"schema_data":13,"social_meta":74,"head_meta":76,"extra_data":78,"updated_unix":80},105,"en","portfolio-eating-pattern-heart-healthy-eating-guide","Portfolio Eating Pattern - Heart-Healthy Eating Guide","","Portfolio eating pattern is a heart-healthy approach that combines four key foods and nutrients—nuts, soluble viscous fibre, soy protein, and plant sterols—together with other nutritious choices. It encourages more plant protein while reducing red and processed meats and limiting sources of saturated fat and dietary cholesterol. Following it may lower risk of heart disease, reduce LDL cholesterol, and help support healthy blood pressure through mechanisms like cholesterol binding and reduced absorption.",{"@graph":14,"@context":73},[15,34,56],{"@type":16,"itemListElement":17},"BreadcrumbList",[18,23,27,31],{"item":19,"name":20,"@type":21,"position":22},"https://docshare.wps.com","Home","ListItem",1,{"item":24,"name":25,"@type":21,"position":26},"https://docshare.wps.com/document/","Document",2,{"item":28,"name":29,"@type":21,"position":30},"https://docshare.wps.com/document/healthcare/","Healthcare",3,{"item":32,"name":10,"@type":21,"position":33},"https://docshare.wps.com/document/portfolio-eating-pattern-heart-healthy-eating-guide/402968/",4,{"url":32,"name":10,"@type":35,"image":36,"author":41,"headline":10,"publisher":44,"fileFormat":47,"inLanguage":8,"description":12,"dateModified":48,"datePublished":49,"encodingFormat":47,"isAccessibleForFree":50,"interactionStatistic":51},"DigitalDocument",{"url":37,"@type":38,"width":39,"height":40},"https://docshare.wps.com/thumbnails/portfolio-eating-pattern-heart-healthy-eating-guide/402968.png","ImageObject",300,407,{"name":42,"@type":43},"Guten tag","Person",{"url":19,"name":45,"@type":46},"DocShare","Organization","application/pdf","2026-10-28","2026-09-27",true,{"@type":52,"interactionType":53,"userInteractionCount":55},"InteractionCounter",{"@type":54},"ViewAction",10,{"@type":57,"mainEntity":58},"FAQPage",[59,65,69],{"name":60,"@type":61,"acceptedAnswer":62},"What is the portfolio eating pattern?","Question",{"text":63,"@type":64},"It is an eating approach higher in nuts, soluble viscous fibre, soy protein, and plant sterols, along with other heart-healthy foods.","Answer",{"name":66,"@type":61,"acceptedAnswer":67},"What benefits can it provide?",{"text":68,"@type":64},"It may help lower the risk of heart disease, reduce LDL cholesterol, and lower blood pressure. The document explains benefits tied to nuts, soluble viscous fibre, soy protein, and plant sterols.",{"name":70,"@type":61,"acceptedAnswer":71},"How can I follow the pattern day to day?",{"text":72,"@type":64},"The document includes a checklist of six items (e.g., nuts daily, fibre foods daily, beans a few times a week) and gives targets and tips for increasing each portfolio food or nutrient.","https://schema.org",{"og:url":32,"og:type":75,"og:title":10,"og:site_name":45,"og:description":12},"article",{"robots":77,"canonical":32},"index,follow",{"doc_id":79,"site_id":7},402968,1790864537,{"code":4,"msg":82,"data":83},"success",{"doc_id":79,"user_id":84,"nickname":42,"user_avatar":85,"doc_module":4,"category_id":86,"category_name":29,"doc_title":10,"doc_description":12,"doc_content":87,"file_id":88,"file_url":89,"file_type":90,"file_size":91,"view_count":55,"is_deleted":4,"is_public":22,"is_downloadable":22,"audit_status":22,"page_count":92,"language":93,"language_code":8,"site_id":7,"html_lang":8,"table_of_contents":94,"faqs":95,"seo_title":96,"seo_description":12,"update_tm":97,"read_time":98,"preview_page_count":4},687212321768,"https://ap-avatar.wpscdn.com/avatar/a0010bdbe886d2fe77?x-image-process=image/resize,m_fixed,w_180,h_180&k=1789897067658708522",7,"What is the portfolio eating pattern?  \nIt is a way of eating that is higher in foods and nutrients that are healthier for your heart. This eating pattern combines 4 portfolio foods and nutrients with other heart healthy foods. The 4 foods and nutrients are:  \n• nuts  \n• soluble viscous fibre  \n• soy protein  \n• plant sterols  \nIf you follow the portfolio eating pattern, you’ll eat:  \n• more plant protein (beans, lentils, nuts, seeds, and soy foods)  \n• less red and processed meats, higher fat poultry, higher fat dairy products, saturated fats, and dietary cholesterol  \nWhat are the benefits?  \nThis way of eating may help you lower your risk for heart disease, lower your LDL (unhealthy) cholesterol, and lower your blood pressure. The benefits of the 4 portfolio foodsand nutrients are described below.  \nNuts have healthy fats and are low in saturated fat.  \nSoluble viscous fibre forms a gel in the intestine. The gel helps lower LDL-cholesterol by removing cholesterol in bowel movements.  \nSoy protein is plant protein that can help lower LDL-cholesterol, and is higher in fibre and low in saturated fat.  \nPlant sterols reduce the amount of cholesterol our bodies absorb from food. This can help lower our LDL-cholesterol. Some foods contain plant sterols naturally. Some foods have plantsterols added to them.  \nDo you follow the portfolio eating pattern?  \nCheck Yes or No for each item below. Every Yes answer means you have a healthy habit that follows the portfolio eating pattern. If you’re ready to make changes, use the tips on the following pages to increase your Yes answers.  \n1. I eat nuts each day. ❑ Yes ❑ No  \n\n| 2. I eat foods higher in soluble viscous fibre such as barley, oats, and pears each day. ❑ Yes ❑ No |  |  |\n| --- | --- | --- |\n| 3. I have beans, lentils, and peas a few times a week. | ❑ Yes | ❑ No |\n| 4. I have vegetables and fruit at most meals and snacks. | ❑ Yes | ❑ No |\n| 5. I eat soy foods like fortified soy beverage, tofu, and edamame each day. | ❑ Yes | ❑ No |\n| 6. I take a plant sterol supplement or eat foods with plant sterols each day. | ❑ Yes | ❑ No |\n\nPortfolio foods and nutrients  \nThe sections below show you how much of the portfolio foods and nutrients to eat every day to get the benefits of the portfolio eating pattern.  \nNuts  \nAim for at least 30 grams a day. The nuts below are examples. Each serving below weighs about  \n30 grams.  \nAlmond (23 nuts)  \nCashew (19 nuts)  \nHazelnut (13 nuts)  \nNut butter (2 Tbsp)  \nPeanut (28 nuts)  \nPecan  \n(16 halves)  \nPistachio (49 nuts)  \nWalnut  \n(15 halves)  \nTips to eat more nuts  \n• Choose any nuts you enjoy.  \n• Eat nuts as a snack.  \n• Sprinkle crushed nuts like almonds, walnuts , or hazelnuts on your cereal, yogurt, stir-fry, or salad.  \n• Spread nut butter like almond butter or cashew butter on whole grain toast.  \n• Try nut butters with sliced apples or celery sticks as a snack.  \nSoluble viscous fibre  \nAim for at least 10 grams a day. Each serving of food below has 2–3 grams of soluble viscous fibre.  \nAim for 5 or more servings a day.  \nOatmeal, cooked (⅔ cup/150 mL)  \nBarley, cooked (1⅓ cup/325 mL)  \nCereal with added psyllium (¼ cup/60 mL)  \nPsyllium husk, powdered psyllium, or glucomannan supplement (2 tsp/10 mL)  \nWhen you start eating more fibre, you may have mild gas or bloating. It can help to increase your fibre slowly and to drink 9–12 cups (2 .25–3 L) of fluid every day.  \nOther foods higher in soluble viscous fibre:  \n• Apples, avocados, figs, guavas, nectarines, oranges, pears, and prunes  \n• Dried cooked beans, peas, and lentils  \n• Glucomannan is a soluble viscous fibre found in some plants. It is found in shirataki noodles and konjac noodles.  \nTips to eat more soluble viscous fibre  \n• Have a bowl of oatmeal for breakfast with an orange.  \n• Cook barley instead of rice or quinoa at a meal.  \n• Choose cereals with added psyllium. Look for psyllium in the Ingredient List on the package.  \n• Sprinkle psyllium husk on cereal, yogurt, and","cbCaisPXLOtNwlqf","https://ap.wps.com/l/cbCaisPXLOtNwlqf","pdf",338736,5,"English","# What is the portfolio eating pattern?\n## What are the benefits?\n## Do you follow the portfolio eating pattern?\n# Portfolio foods and nutrients\n## Nuts\n## Soluble viscous fibre\n## Soy protein\n## Plant sterols\n# Sample meal plan","[{\"question\":\"What is the portfolio eating pattern?\",\"answer\":\"It is an eating approach higher in nuts, soluble viscous fibre, soy protein, and plant sterols, along with other heart-healthy foods.\"},{\"question\":\"What benefits can it provide?\",\"answer\":\"It may help lower the risk of heart disease, reduce LDL cholesterol, and lower blood pressure. 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