The portfolio diet focuses on four kinds of food groups:

ufffd Substitute soy-based foods for meat and dairy, such as soy burgers, soy hot dogs, soy milk and soy dairy substitutes.

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ufffd Eat a lot of sticky fiber, such as adding a natural psyllium supplement to your diet and eating oats, barley and vegetables such as eggplant and okra.

ufffd Replace butter and margarine with plant sterol-enriched margarine. US brands include Benecol and Take Control and brands in other countries are Becel and Flora pro-activ. Plant sterols are also available in capsule form.

ufffd Eat a handful of nuts every day.

The new study is the latest in a series of research studies by Dr. David Jenkins from the University of Toronto. Prior research from his lab revealed that following the portfolio diet is almost as effective as taking a statin drug.

"If we let people know that they can control their own cholesterol levels themselves, we're putting some of the responsibility but also the power back into the hands of ordinary citizens," Jenkins told health news site WebMD.