40% OF SINGAPOREANS SUFFER FROM HIGH CHOLESTEROL
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Cardiovascular diseases are a leading cause of death worldwide, and high cholesterol levels are a major contributing factor. According to the 2019 National Health Survey, about 40% of Singaporeans aged 18 to 69 have high cholesterol, a key risk factor for cardiovascular conditions like heart disease and stroke.
Cholesterol comes in two main types: high-density lipoprotein (HDL), or "good" cholesterol, and low-density lipoprotein (LDL), or "bad" cholesterol. Elevated LDL cholesterol contributes to atherosclerosis, a condition where plaque builds up on the inner walls of arteries. Over time, this buildup narrows and hardens the arteries, which can lead to life-threatening conditions such as heart attacks or strokes. Maintaining balanced cholesterol levels is crucial for cardiovascular health, particularly in preventing these severe outcomes.
?Making lifestyle changes, such as improving diet and engaging in regular physical activity, can help manage cholesterol and reduce the risk of heart disease. Here are some areas to explore to manage cholesterol levels naturally:
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Increase soluble fiber intake
Soluble fiber has been shown to reduce LDL cholesterol levels by transporting bile acid which are rich in cholesterol, out of our body. Some foods that are rich in soluble fiber includes oats, barley, wholegrains, fruits and vegetables.
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Include omega-3 fatty acids
Omega-3 fatty acids can help reduce LDL cholesterol and triglycerides. Some good sources include fatty fishes such as salmon and sardine. Seeds such as chia seeds and flax seeds are also rich in omega-3 fatty acids.
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Reducing saturated fat intake
Food rich in saturated fats are associated with increase in LDL cholesterol levels, such as dairy and animal fats, fried and processed foods. Replace them with healthier fat such as unsaturated fats. Examples of healthier fats include olive oil, avocadoes and almond nuts.
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Increase physical activity
Aim to be more physically active throughout the day. The Health Promotion Board (HPB) recommends 150 – 300 minutes of moderate-intensity aerobic exercise and at least 2 days of muscle-strengthening activities per week, can help lower blood pressure, LDL cholesterol and manage a healthier bodyweight. Aerobic activities include jogging, cycling and swimming.
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Managing our cholesterol levels is important for good heart health. Making lifestyle modifications such as increasing physical activity levels and a healthier diet which includes soluble fibers and reduction in saturated fat intake can help manage your blood cholesterol levels and improve your overall health.
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