How to Lower Cholesterol with Dr. Greger's Portfolio Plus Powder Recipes

Hello, everyone! In this post, we’ll dive into some life-saving information on how to lower cholesterol, particularly focusing on LDL cholesterol, which is the primary driver of heart disease—the number one killer of men and women. Many people turn to statin drugs to manage their cholesterol levels, but there are numerous safe, simple, and side-effect-free solutions to lower LDL cholesterol that everyone can incorporate into their daily lives.

The Cholesterol-Lowering Portfolio

Over an extensive video series, I've identified a wide array of cholesterol-lowering foods, herbs, spices, and safe supplements that can be integrated into daily or monthly routines to drive LDL levels down. While it may seem overwhelming, it also signifies that there are plenty of options to choose from. By centering our diets around unprocessed plant foods and reducing or eliminating sources of saturated fat, trans fat, and dietary cholesterol, we can take significant steps toward better heart health.

Key Foods to Include

Some of the most effective cholesterol-lowering foods include:

• All beans and berries
• Ground flaxseeds (three tablespoons a day)
• Apples and artichokes
• Black soybeans and dried barberries

To assist with this, I created a Daily Dozen checklist in my book How Not to Die, which emphasizes incorporating healthy foods and habits into your daily routine. Additionally, I recommend regular sources of vitamin B12, vitamin D (if you don’t get enough sunlight), and iodine for overall health.

Creating the Portfolio Plus Powder

To simplify the process of integrating these cholesterol-lowering components into your diet, I developed a Portfolio Plus powder. Here’s how you can create it:

Step-by-Step Recipe

1. **Bland Ingredients:** Start with the bland ingredients that can easily be added to meals. This includes:

• Ground flaxseed
• Psyllium husk powder
• Raw wheat germ
• Raw black sesame seeds
• Sumac

2. **Mixing Ratios:** For a month’s worth of powder, you might consider:

• 90 tablespoons of ground flaxseed
• 30 tablespoons of psyllium husk powder
• 45 tablespoons of wheat germ
• 10 tablespoons of black sesame seeds
• 5 tablespoons of sumac

3. **Additional Ingredients:** You can also include other supplements based on preference, such as taurine, plant sterol powder, or artichoke extract powder.

Incorporating the Powder into Meals

The Portfolio Plus powder can easily be sprinkled on various meals. For breakfast, you can mix it into oatmeal or smoothies. For lunch, consider whole grain pasta dishes or salads. The versatility of this powder allows it to fit into any dietary preference.

Monitoring Your Progress

To track your cholesterol levels, consider getting a free LDL cholesterol test or purchasing a home testing kit. This way, you can experiment with different foods and supplements and monitor their effects on your cholesterol.

Conclusion

In conclusion, while lowering LDL cholesterol can feel overwhelming, the Portfolio Plus powder provides a simple and effective way to incorporate numerous cholesterol-lowering foods and supplements into your diet. Remember, every small change can contribute to better heart health, and it’s about finding what works best for you.

From the bottom of my heart to your future even healthier heart, this is Dr. Michael Greger with NutritionFacts.org.