Two new studies from researchers at Unity Health Toronto and the University of Toronto have shown that a simple plant-based eating plan can help people live longer and protect their hearts.
This eating plan is called the Portfolio Diet, and it focuses on a mix of healthy plant foods known to lower cholesterol and reduce the risk of heart disease.
What’s exciting is that it works not only for older adults, but also for younger people in their 20s.
The Portfolio Diet was first created in 2003 by Professor David Jenkins. It includes four main types of foods: nuts, plant-based proteins like beans and tofu, foods with sticky fiber like apples and oats, and items high in plant fats and phytosterols such as certain oils and enriched margarine.
People are encouraged to eat more of these, and to eat less food that is high in saturated fat or cholesterol, such as fatty meats or butter. Even adding just a small portion of these foods—like a handful of nuts or half a cup of cooked beans—can help improve health.
The first study, published in BMC Medicine, looked at almost 15,000 American adults. It found that people who followed the Portfolio Diet most closely had a much lower chance of dying from heart disease, other diseases, or from any cause at all.
More specifically, they had a 16% lower risk of cardiovascular disease, an 18% lower risk of coronary heart disease, and a 14% lower chance of dying early. Even those who only followed the diet part of the time saw real benefits. For them, the risk of heart problems and early death dropped by around 12%.
This study is the first to show a link between the Portfolio Diet and a lower risk of death from all causes. It was led by Dr. John Sievenpiper, a doctor and scientist at St. Michael’s Hospital, and used health data collected in the U.S. over many years. The team used detailed food surveys to understand what people were eating, including how they prepared their food.
For example, the researchers learned that many people in certain regions, like Georgia, often cook with lard, which is high in unhealthy fat. By collecting this kind of detailed information, the study was able to give a more accurate picture of how food choices affect heart health.
The second study, published in BMC Public Health, focused on a younger group—around 1,500 diverse people in their 20s living in Toronto. While young adults are usually considered low-risk for heart disease, the researchers wanted to know if eating well early in life could help prevent problems later on.
The results were clear: even in this healthy group, those who ate more Portfolio Diet foods had lower levels of “bad” LDL cholesterol, total cholesterol, and blood pressure.
Victoria Chen, the lead author of the second study, explained that making heart-healthy choices early can delay the start of heart disease risk by many years.
If someone follows just half of the Portfolio Diet in their 20s, their risk of developing heart disease could be delayed by around six years. If they stick to the full diet, the delay could be up to 13 years. That means they get more healthy years with a lower chance of heart problems.
The team also noted that some parts of the diet are already popular among younger people. Snacks like nuts and fruits are easy to eat on the go and can be part of a busy lifestyle. They suggest that building healthy habits early—especially during major life changes like moving out or finishing school—can lead to better health in the long run.
These two studies give strong evidence that the Portfolio Diet is helpful for people of all ages. In older adults, it lowers the risk of death from heart disease and other causes. In younger adults, it reduces early signs of heart risk and may delay serious problems later in life.
What makes this diet especially appealing is that people don’t have to follow it perfectly to benefit. Even small changes, like swapping red meat for beans or choosing nuts over chips, can have a positive effect.
The research also highlights the value of looking closely at how people actually eat—not just what foods they eat, but how they prepare them and what oils or fats they use. This attention to detail makes the findings more trustworthy and practical.
Overall, these studies show that eating more plant-based, cholesterol-lowering foods can be a simple yet powerful way to protect heart health and live longer. And it’s never too early—or too late—to start.
If you care about nutrition, please read studies about why vitamin K is so important for older people, and this snack food may harm your heart rhythm.
For more health information, please see recent studies about vitamin that may protect you from type 2 diabetes, and results showing this common chemical in food may harm your blood pressure.
The study is published in BMC Medicine.
