The easiest way to transform your diet is to make small, consistent swaps, Marogy says. “Start your morning with oat-based breakfasts or add a spoonful to a fruit-packed smoothie for a soluble fibre boost,” she suggests. “Keep a handful of nuts on your desk or toss them over salads for a satisfying crunch and heart-healthy fats.”

You could also replace some meat-based meals with plant protein alternatives such as tofu stir-fries or edamame-rich salads. “If you use spreads or yoghurts, choosing plant sterol-fortified versions, such as olive oil spread, can elevate the diet’s cholesterol-lowering effect,” Marogy adds.

She shares a few easy recipes you could also try:

Almond & oat berry breakfast bowl

A high-fibre, soy-rich breakfast that ticks multiple portfolio diet components.
Ingredients: Oats, soy milk, ground flaxseed, mixed berries, almonds.
Method: Cook oats in soy milk, stir in flaxseed, and top with berries and almonds.

Tofu, vegetable & barley stir-fry

A quick, protein-rich lunch or dinner.
Ingredients: tofu, mixed vegetables, soy sauce, sesame/rapeseed oil, cooked barley.
Method: stir-fry vegetables and tofu, add soy sauce and serve over warm barley.

Chickpea & Aubergine Stew

A hearty winter warmer rich in soluble fibre.
Ingredients: chickpeas, aubergine, chopped tomatoes, onion, paprika, cumin.
Method: sauté onion, add aubergine and spices, then chickpeas and tomatoes. Simmer until soft. Serve over whole-grain rice or with potato.

Marogy says: “Overall, following the portfolio diet is a great way of incorporating new, heart healthy foods into your diet. The magic lies in repeating small, targeted habits daily to lower cholesterol in a way that works for you.”

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