Well-publicized medical studies show as cholesterol levels decline, risks of heart attacks and strokes decline as well. Over 70% of Americans now understand the need to reduce cholesterol-rich foods in their diet. These foods increase blood serum cholesterol which creates plaque and blocks the arteries, causing atherosclerosis leading to heart disease.

More people are testing their cholesterol levels. Total cholesterol level above 200 mg/dl is considered risky, and above 240 is considered high risk. Below 200 is considered acceptable, but ideal may be 150 to 160. For specific cholesterol guidelines, consult a physician or health practitioner. Spirulina is a helpful food for cholesterol reduction. Research in Japan with male volunteers shows only 4 grams of spirulina a day (about 8 tablets) significantly reduced cholesterol levels.

The key to cholesterol reduction is diet. For most people, this involves only simple adjustments and solutions. Most people can lower cholesterol by 30 to 40 mg/dl within a few weeks by making basic dietary changes.” Changes include:

1. Reduce saturated fat by eating less red meat, whole fat dairy products, commercial products with lard, coconut and palm oils and fried foods. Eat more fish, poultry, low-fat milk and cheese.

2. Reduce dietary cholesterol by eating fewer eggs, less organ meat, animal and dairy products. Eat more vegetables and fruits.

3. Eat more soluble fiber such as pectin in fruits and vegetables and guar gum in oats.

4. Eat more fish because omega-3 fatty acids in cold water fish are known to lower cholesterol.

5. Read food labels and avoid hydrogenated oils.

6. Exercise.

7. Control weight to decrease the risk of heart attack.