Cholesterol: How to Lower Cholesterol?

Why bother?

Heart disease is the number one killer in most countries. It is mainly caused by clogging up of the arteries by a fatty substance known as atheroma, which comes from having too much ‘fat’ in the blood. This serious process is called atherosclerosis- the condition that can lead to heart attack or stroke. There are 2 types of fat that cause damage if their levels are too high- cholesterol and triglyceride. A special blood test is taken after fasting for at least 12 hours can tell if one or both of these fats are too high.

Triglyceride

If your triglyceride level is too high, fixing the problem is quite straightforward because it is mainly due to being overweight. It is caused by having too many calories in the diet, especially from sugar and other carbohydrates and high-calorie drinks (e.g. soft drinks and alcohol, in particular beer). The aim is to get your weight down to an ideal level.

Cholesterol

Most people can lower the level through changing their diet. It has been shown that it is necessary to lose excess weight in order to get our cholesterol down. Foods rich in carbohydrates eg starchy foods (such as bread, rice and pasta) should be avoided.

GOLDEN RULES

· Keep to your ideal weight

· Take a high fibre diet eg green leafy vegetables

· Eat fish at least twice a week

· Beware of fast foods

· Avoid deep fried foods

· Take regular exercise

· Avoid biscuits in between meals

· Drink more water

· Do not smoke

It is imperative to reduce your intake of carbohydrates, and avoid all foods with a High Glycemic Index, which leads to elevated blood glucose after meals, prompting the increase of Insulin, a hormone that manages the level of blood glucose in the blood. Insulin removes glucose from the blood by turning the excess blood glucose into fats in your body, especially visceral fat around your organs and tummy.

THE LOW CHOLESTEROL DIET

FOODS TO AVOID SUITABLE FOODS

Wheat All Wheat & Gluten containing foods

Eggs Whole eggs, egg yolks, Egg whites

Milk Whole milk and its products- Low- fat milk, skim milk & its products-

ice-cream, cream cottage & ricotta cheese, buttermilk,

yoghurt, condensed milk non-fat yoghurt, butter, cheese

Organ meats Brains, liver, liverwurst. kidney, -

sweetbread

Seafood Prawns, squid (calamari), fish roe, Fresh wild fish, scallops,oysters,

canned fish in oil (e.g. sardines) canned fish in water, small

amounts of lobster & crab

Meat Fatty meats- bacon, ham, Rabbit, veal (without fat), lean cuts

sausages, salami, canned meats, of grass-fed beef, lamb & pork

mince hamburger

Poultry Chicken, turkey, duck, goose,

preferable free range

Bakery food Pies, pastries, cakes, doughnuts, Homemade items if proper gluten-

biscuits, bread free ingredients used

Fast food Fried chicken, chips, fish -

dim sums, hot dogs, pizzas

Nuts Peanuts Cashews, macadamia nuts, Pecan nuts, hazelnuts, coconut, walnuts

Fruit and Sweet fruits eg Mango, Bananas, All other fruits in moderate quantities

Vegetables Pineapples Green leafy vegetables are important

Miscellaneous Gravies, potato chips, fudge, Rice, tea, coffee

coffee whitener & other creamers

Gluten containing foods eg Pasta

& Cereal

Oils and fats Saturated fats- lard, margarine, Butter, Coconut Oil, Avocado Oil,

palm oil & vegetable oils Flaxseed oil

Cooking methods Deep Frying Using healthy oils, boiling, baking

The cholesterol hypothesis is wrong - Dr Malcolm Kendrick, Author of the 'The Great Cholesterol Con'

Ten contradictions from the medical literature that show why the cholesterol / saturated fat / heart disease hypothesis is wrong.

Dr Malcolm Kendrick, author of the best selling book "The Great Cholesterol Con" speaking at Rosemary Cottage Clinic Education Trust* Autumn Seminar, 27th September 2014, in Chichester West Sussex.

Hypertension Symptoms & Treatment, Blood Pressure monitoring, BP Chart

What is Hypertension?

Blood Pressure Monitoring

High Blood Pressure Symptoms

Blood Pressure Chart

High Blood Pressure Treatment

Diabetes Symptoms & Prevention - Treatment @ MDIMC

Latest Influenza Vaccines (Protects against Flu and H1N1 Viruses) & Sinopharm COVID-19

Make your Appointment at Tel: 6694 1661

Who is at risk and should get tested?

Cholesterol Lowering Drugs

Comparison of Cholesterol Lowering Drugs

Please seek Medical attention as soon as possible if you are unsure of you or your family's health condition.

Diabetes Symptoms, Monitoring, Diet, Treatment & Health tips

Diabetes Symptoms

Normal Blood Sugar Levels

- Glucose monitoring

Treatment for Diabetes

- Diet & Exercise

Diabetic Foot

- Diabetes Foot care

Up to $400 per Medisave Account per year can be used for Vaccinations under the National Adult & Childhood Immunisation Schedule - Influenza, Pneumococcal (PCV13/PPSV), Human Papillomavirus (HPV2/HPV4), Hepatitis B, Tetanus, Diphtheria & Pertussis (Tdap), Measles, Mumps & Rubella (MMR) and Chickenpox (Varicella)

Part of the National Influenza Sentinel Surveillance programme with MOH. If you have a fever of > 38 degrees with a cough, our clinic is able to test for COVID-19. For children below 12 years old with clinical diagnosis of HFMD (eg fever, oral ulcers, rash), our clinic can test for Hand Foot & Mouth Disease (The tests are for surveillance purposes only).

Heart Health - Coronary Heart Disease, Learn what is Angina and Stroke, as well as How to Lower Cholesterol

Coronary Heart Disease

What is Angina?

What is Stroke?

How to Lower Cholesterol

High Blood Pressure Causes & Prevention - Treatment @ MDIMC

Groups at Higher Risk for Severe Illness in a COVID-19 Infection

Comorbidities & Underlying Health Conditions in COVID-19 Patients with Complications

高血压
糖尿病
脑血管疾病
心血管疾病
慢性肺部疾病
慢性肾病
哮喘
失智
慢性神经系统疾病
癌症
风湿病
肥胖
抽烟
慢性血液系统疾病/血红蛋白血液疾病
肝病/乙型肝炎感染
营养不良
免疫缺陷/免疫功能低下，例如 HIV AIDS
65岁及以上的人

(Ref: https://www.nature.com/articles/s41430-020-0642-3.pdf, Dailymail.co.uk, https://pubmed.ncbi.nlm.nih.gov/32320003/, Comorbidity and its impact on 1590 patients with Covid-19 in China: A Nationwide Analysis https://erj.ersjournals.com/content/early/2020/03/17/13993003.00547-2020

Covid Symptoms & Prevention - Treatment @ MDIMC

Co-infection of COVID-19 with other infectious diseases is possible

Reduce your risk of getting sick with COVID-19

Make sure your vaccinations are up-to-date. People older than 65 years, and those with many underlying conditions, such as those who are immunocompromised or with significant liver disease, are recommended to receive vaccinations against Influenza and pneumococcal disease (PCV). Click here for Vaccination schedules (NAIS/NCIS).
Do not delay getting medical care for your underlying condition because of COVID-19. MD International Medical Centre has contingency MOH infection prevention protocols to protect you from getting COVID-19 if you need care for your underlying condition.
Continue your medications and do not change your treatment plan without talking to your doctor.
Make sure that you have at least a two-week supply of your chronic disease medications.
Call MDIMC @ Tel: 6694 1661 for a medical appointment if you have any concerns about your underlying medical conditions or if you get sick. Our clinic is a PHPC-accredited medical clinic. Under the MOH Swab & Go Home programme, our doctors can do a COVID-19 PCR Swab test if you meet the MOH medical crtieria.

Pain Relief Management & Treatment, Vaccinations, Health Screening, COVID & Allergy Testing, Dermatology Treatments, Minor Surgical Procedures

Pain Relief Management, Treatment & Therapy

Dermatology Treatment

Allergy Testing

Minor Surgical Procedure

Health Screening / Blood Test

Vaccinations -Sinopharm / Flu / NAIS / NCIS Immunization Schedules

Serology Testing

Flu Symptoms & Prevention - Treatment @ MDIMC

Latest Influenza Vaccine

Asymptomatic patients may display no symptoms of illness. Vulnerable people should get vaccinated against Influenza which protects susceptible people from, as well as exclude the Flu and H1N1 viruses should they start to show URTI or ARI symptoms.

a. Vaccination decreases the risk of co-infection with COVID-19.

b. Vaccination reduces the burden of respiratory illnesses in the healthcare system.

The latest Influenza Vaccine is now available. It protects against the Flu and H1N1 Viruses. Ministry of Health Safety protocols are adhered to at all times for the safe vaccination of you and your family.

* Importance of Keeping your Vaccinations Up-to-date

Pain Relief Treatment, Therapy & Management

Knee Pain Treatment

Low Back Pain Treatment

Shockwave Physiotherapy - MDIMC Pain Treatment

Shockwave Therapy

Deep Muscle Stimulation Therapy

How a Gluten-free Diet can Improve your Chronic Illnesses

Healthy Diets for Optimal Health

The Anti - Inflammatory Diet

- Go Gluten-free

The Anti-Cancer Diet

- The Ketogenic Diet

Grow New Brain Cells

- The Neurogenesis Diet

Immune System Boosting, Anti-aging Longevity Diet

Food Health / Detox / Immune Support / Cancer Prevention

MD International Medical Centre

Medical Services available:

General Practice Family Medicine - Illnesses & Infections
Minor Surgical Procedures
IV Infusion of Medications
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Treatment of Gastric issues, Stomach aches, Irritable Bowel Syndrome, Heartburn
Infectious diseases & Virology - COVID-19, Dengue, Flu, Hepatitis B etc
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Vaccinations / Immunization - Latest Flu vaccine, Sinopharm COVID Vaccine & Booster
Travel Health - Travel Vaccinations & Health checks, Travellers' Diarrhoea
Allergy tests / Allergic Rhinitis / Asthma Management
Health Screening / Blood tests
Management of Chronic Diseases - Treating Prediabetes, Diabetes & Insulin Resistance / Hypertension
Heart Health - ECG Heart monitoring / High Cholesterol management / Chest pains
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Student Pass / Driving License Check-up
Personal Health Management - Preventative Medicine & Disease Prevention
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Public Health Preparedness Clinic

National University Health System Primary Care Network

Singapore Ministry of Health Chronic Disease Management Programme (CDMP)

The information provided in this website is for knowledge purposes only. It does not constitute medical advice.

Should you encounter any medical problem that you are unsure of, always consult your doctor or health care provider for assistance and medical advice.

MD International Medical Centre / MD International (Singapore) Pte Ltd

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Together, Being here for you.

Doing Our Best in the COVID-19 Pandemic!

“Do all the good you can,
By all the means you can,
In all the ways you can,
In all the places you can,
At all the times you can,
To all the people you can,
As long as ever you can.”
― John Wesley