The easy way to balance your cholesterol level

An expert explained how to control the level of cholesterol, prevent its increase.

Cholesterol is an essential structural substance for the plasma membrane. It is necessary for the production of vitamin D and the adrenal production of various steroid hormones. That is why its presence in the human body is essential.

However, excess cholesterol can be harmful to your health. So finding a balance is important, said the director of the Department of Nutrition at Brigham and Women’s Hospital, Kathy McManus.

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“You don’t have to follow an all-or-nothing approach,” she said, detailing how to start reducing cholesterol levels today.

To lower the level of cholesterol and triglycerides in the body, it is necessary to reduce the total caloric content of the diet and limit the consumption of sweets and fats.

And you need to identify all the trans fats you’re eating and make substitutions.

Substitute trans fats for “polyunsaturated and monounsaturated fats” advised McManus.

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This includes cooking with canola, safflower, sunflower, olive, grape-seed, and peanut oils.

Instead of pies or a frozen pizza, choose fatty fish, such as salmon, tuna, trout, herring, or mackerel.

In place of biscuits, doughnuts, or cookies, opt for seeds or nuts – and avocados and soybeans are also considered good fats that you can add into your diet.

Fruits and vegetables will be your best go-to options as they contain elements that actively help to reduce cholesterol.

Another useful tip is to choose wholegrain options when it comes to pasta, rice and bread.

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These are great sources of fiber, which is another great tool to help reduce cholesterol levels.