Hit Like A Girl

Some tips to help lower your blood cholesterol

1. Reduce excess body fat so that you reach your ideal body weight.

2. If you drink, do so in moderation. Alcohol is high in calories, it increases one's risk of high blood pressure, and it increases triglyceride levels.

3. Don't smoke, and avoid second-hand smoke.

4. Eat foods high in fiber-- fruits, vegetables, and whole grains and cereals; and foods high in complex carbohydrates.

5. Exercise for at least 30 minutes a day. Get your doctor's permission if you haven't had a checkup recently.

Cholesterol is a part of all human and animal cells. Your body makes cholesterol so you don't need to add it to your diet. Cholesterol is contained in all animal products such as meat, milk, and eggs, the muscle and fat of red meat, and the skin of poultry. It is not found in plant products such as vegetables, fruits, nuts, grain, or beans.

Your genetic makeup and the total fat you consume determines your cholesterol level. Too high of a blood cholesterol level can increase your risk for heart disease.

Eat lots of legumes, including baked beans, butter beans, lentils, chickpeas, kidney beans, navy beans, soybeans, and peanuts.

Add lemon juice or vinegar to foods. Studies show that 4 teaspoons of vinegar in a salad dressing with an average meal lowers blood sugar as much as 30%. The acid slows the digestion and emptying of the stomach. Drinking orange juice also may help.

White potatoes and sticky rice raise blood sugar faster than some sugars or candies. Try eating basmati rice or brown rice in which the grains remain separate after cooking.