What You Should Know About 

Cholesterol

So, what's the big fuss over Cholesterol in my diet?

There has been much talk about Cholesterol and its bad effects on one's health, and unfortunately, everything that you've heard about it is TRUE !   In a food paradise like Singapore, where eating is a national pastime , it becomes even more important for one to learn all about cholesterol and how it can affect your health.

Heart disease is the number one killer disease in many countries including Singapore , and is caused by the clogging up of the blood vessels by a fatty substance called "atheroma" . Atheromas can eventually lead to not only heart disease and heart attacks, but can also cause strokes. Atheromas are caused by 2 types of fats in the blood namely Cholesterol and Trigylcerides.

Triglyceride , a type of fat in your bloodstream , tends to be high in people who are overweight or in those who indulge in foods with a lot of calories such as sugar and carbohydates. High calorie drinks also increase triglyceride levels , for example, soft drinks and alcohol, especially beer.  Reducing your weight to an ideal level is important.

High Cholesterol is a bigger problem. Cholesterol is a waxy, fat substance that is found in your blood and in every cell in your body. It is essential to your health as it is required by your body to form certain tissues and hormones. However , if your blood cholesterol is too high, you will be at risk from heart disease and stroke.

The definition of high cholesterol can vary depending on other risk factors. The Singapore Lipid Guidelines 2000 was developed tp create guidelines for the detection and treatment of high cholesterol in adults. They have also defined desirable cholesterol levels .

Risk Factors for 
Heart Disease

High LDL cholesterol
Low HDL cholesterol
High blood pressure
Smoking
Diabetes Mellitus
Increasing Age
Family history of early heart disease
Post-menopause in women

Change the diet

Although no one likes to hear this , there is no way that you can lower the bad cholesterol level in the blood without a change in diet. You should limit the amount of saturated fat (for example, meat, dairy products and coconut oil) as well as cholesterol in your diet. Choose low-fat or non-fat dairy products and increase intake of foods that contain mono-unsaturated or polyunsaturated fatty acids. Take plenty of vegetables, fruits and grains. Strict dietary therapy can lower total cholesterol by 5-10%. Check out this food guide. You will be surprised how much cholesterol is present even in the common food items we take daily.

Weight reduction

If you are overweight , you should take steps to achieve and maintain your ideal body body weight. Weight reduction helps to increase HDL cholesterol levels. Check your ideal body weight here.

Exercise

Regular aerobic exercise increases the good HDL cholesterol , reduces the risk of heart diseas and can also help to control  weight . diabetes and high blood pressure. Walk briskly, jog or swim at least 3 times per week for at least half an hour to get an adequate cardiovascular workout.

Stop Smoking

Smoking damages your blood vessel lining and increases LDL cholesterol deposit. It is strongly recommended that if you smoke, you should quit. 

Alcohol consumption

Moderate alcohol has been linked with higher HDL levels. HOWEVER, the benefit is not great enough to recommend drinking alcohol. Alcohol may aggravate high blood pressure and increase your risk for stroke.

Medication

If you have made the above changes to your diet and lifestyle and yet your cholesterol level does not reach a desirable level , drug therapy may have to be considered . Your doctor may recommend certain cholesterol lowering medications to be taken on a daily basis , especially for those with established coronary heart disease and extremely high cholesterol level, but it is important in addition to these medications to continue to lead a healthier lifestyle .