Lower your LDL with food, one week at a time
The 90-Day LDL Protocol turns the strongest evidence on diet and LDL cholesterol into a weekly routine: what to change this week, what to eat, what to buy, and what to bring to your next appointment.
Why a program, not another article
Most people with high LDL already know the general advice: eat more fiber, less saturated fat. What is usually missing is a plan: how much is enough, which change to make first, how to keep it going on busy weeks, and when a lab test will actually tell you something. This program provides that structure for 90 days.
What the evidence says you can expect
In a meta-analysis of controlled trials, the Portfolio dietary pattern lowered LDL-C by about 17% compared with a control diet. In a separate six-month trial, routine counseling to follow the Portfolio diet achieved an average LDL-C reduction of about 13%, compared with about 3% in the control group. These are group averages, not predictions of individual results.
What's inside
12 weekly action plans
One focus per week, a clear target, four concrete actions and a tick sheet. Plus a 6-day closeout to finish the 90 days.
The evidence, in numbers
The average LDL effect of each lever (psyllium, oats, plant sterols, nuts, soy, saturated-fat swaps), with sources, so you know where effort pays off.
4-week menu rotation
Built from 24 recipes with exact one-serving quantities, plus simple daily top-ups to reach the Portfolio targets.
Grocery lists that add up
Weekly lists calculated from the recipe quantities, with dry equivalents, a 60-minute prep plan and swaps for celiac disease, nut or soy allergy.
Excel tracker
A "This Week" panel, a 90-day log, automatic weekly summaries and chart, lab comparison in mg/dL and %, and this week's shopping list.
Ready for your appointment
Lab timing guidance, how to read a changed result, 12 questions for your clinician and a one-page brief filled in from your tracker.
Inside the 37-page guide: the levers table, a weekly action page and a menu week.
The tracker's "This Week" panel: focus, target, actions, the week's menu and your progress, without switching tabs.
How the 90 days work
| Phase | Weeks | Focus |
|---|---|---|
| Foundation | 1–3 | Your baseline numbers, saturated-fat swaps, a daily oat or barley habit |
| Build the Portfolio | 4–7 | Nuts, plant protein, plant sterols, optional psyllium |
| Measure | 8–10 | Imperfect days, a full Portfolio week, the lab and clinician conversation |
| Sustain | 11–12 + Days 85–90 | Keep what works and plan the next 90 days |
Free guide or full program?
| Free 7-Day Starter Plan | 90-Day LDL Protocol | |
|---|---|---|
| Length | 7 days | 12 weeks + 6-day closeout |
| Food | Grocery list and a sample week | 4-week menu rotation, 24 portioned recipes, weekly grocery lists |
| Evidence | The four Portfolio targets | The average effect of each lever, with sources |
| Tracking | Printable one-week tracker | Excel tracker with This Week panel, weekly summaries and lab comparison |
| Your doctor | A few questions | Lab timing, result review, 12 questions and an auto-filled visit brief |
Don't have the free plan yet? Start with the free 7-Day Starter Plan.
Who it's for
Adults with elevated LDL cholesterol who want a structured, food-first plan and a better conversation with their care team, whether or not they take a statin.
Talk to a clinician first, rather than waiting 90 days, if your LDL is 190 mg/dL or higher, you have known heart or vascular disease, diabetes, kidney disease, a family history of early heart disease, or you are pregnant. This program never asks you to start, stop or change medication.
Questions
Can I use it if I take a statin?
Yes. It works alongside prescribed treatment and never asks you to change it.
Do I need supplements?
No. Plant sterols and psyllium are optional; the guide shows what each adds so you can decide with your clinician.
Do the menus hit every Portfolio target every day?
No, and we don't claim they do. They build the pattern into everyday meals, and simple daily top-ups close the gap.
What do I need to open the files?
Any PDF reader for the guide. The tracker is built for Microsoft Excel; it also opens in Google Sheets and other spreadsheet apps, where some links and formatting may look different.
Is this personal medical advice?
No. It is an educational program, not a healthcare service. Treatment decisions belong to you and your clinician.
Who handles payment and delivery?
Gumroad processes the payment and delivers your files immediately by download and email. Questions about the files: hello@elevatedcholesterol.com.
90-Day LDL Protocol
37-page guide · Excel tracker · 24 recipes · 12 weekly plans
Educational information, not medical advice. Average results from clinical trials do not predict individual results. Always consult your clinician about your own numbers and treatment.