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

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

                             yoghurt, condensed milk                      buttermilk, 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.

Here is a list of the Best Antioxidants and Free Radical Scavengers that you should be taking as dietary supplements daily as recommended by Dr David Perlmutter, author of 'Grain Brain':

  • Tumeric
  • DHA Omega 3
  • B complex vitamins (including Vitamin B12)
  • Vitamin C & D
  • Bacopa
  • Brocolli
  • Alpha-Lipoic acid 300 (ALA)
  • Ashwagandha
  • Resveratrol
  • Milk Thistle
  • Green Tea
  • Probiotics
  • Coenzyme Q10 (coq10)

These nutritional supplements reduce oxidative stress on your brain and body, thus protecting your health.

Who is at risk and should get tested?

Healthy Diets for Optimal Health

Google Science Fair-Award Winning teen-age science-Lauren Hodge,Shree Bose,Naomi Shah

In 2011 three young women swept the top prizes of the first Google Science Fair. At TEDxWomen Lauren Hodge, Shree Bose and Naomi Shah described their extraordinary projects-- and their route to a passion for science.

These other webpages below may also interest you, click to learn more about your health condition.

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


Hypertension Symptoms & Treatment, Blood Pressure monitoring, BP Chart


How a Wheat-free Diet can Improve the Health of your Heart

Can a Wheat-free Diet help you to lose weight and reduce Obesity, Heart disease, Auto-immune diseases & Cancer, even Alzheimer's disease & Schizophrenia or reverse Diabetes & pre-Diabetes? Recent research has also shown promising results that a Gluten-free diet showed a reduction in the symptoms of Rheumatoid Arthritis and Osteoarthritis, Irritable Bowel Syndrome, Heartburn/GERD, ADHD, Asthma & allergies, even acne.

Watch the following videos by several doctors (Dr William Davies, Dr Sarah Hallberg, Dr Alessio Fasano, Dr David Perlmutter & Dr Rodney Ford) and decide for yourself whether you should adopt a Gluten-free diet if you are suffering from the above-listed medical conditions. Even unexplained diarrhea, headaches/migraines or chronic fatigue has been alleviated by going Gluten-free.

The case these doctors put forward based on research and empirical evidence from thousands of patients is that Wheat and Gluten contributes to this shocking host of diseases and chronic medical problems, and increasing the incidence of celiac disease and Autism.

What does Wheat & Gluten do to your body?

Foods containing wheat have an extremely high glycemic index (70+ out of a possible 100), that is the body suffers a sudden spike in blood glucose after a meal of food containing wheat. Add to that the fact that the wheat we are eating is completely dissimilar genetically to the wheat of the 1950's, after all the genetic modifications and mutations the plant has undergone.

The doctors also point out that Gluten causes prolonged periods of inflammation in the body, leading to many of the diseases most prevalent today. Ironically, foods containing wheat are actually appetite-enhancing and can cause sugar cravings.

William Davis MD - Wheat: The UNhealthy Whole Grain

The wheat of today is not the wheat of our mothers or grandmothers. Modern wheat is the product of genetic manipulations that have transformed its properties. Modern wheat is now a 2-foot tall, high-yield semi-dwarf strain, different in both appearance and multiple biochemical features from traditional wheat. Introduction of this new strain of wheat was associated with the appearance of a long list of health problems, along with weight gain and diabetes.

According to Dr. Davis, saying goodbye to all things wheat provides outsized and unexpected health benefits, from weight loss, to relief from acid reflux and bowel urgency, to reversal of diabetes, migraine headaches, and learning disabilities in children.

Dr. William Davis is author of the #1 New York Times bestselling book, Wheat Belly: Lose the wheat, lose the weight and find your path back to health (Rodale, 2011), now debuting internationally in over ten foreign languages. Wheat belly has helped spark a nationwide reconsideration of the conventional advice to "eat more healthy whole grains."

Formerly an interventional cardiologist, he now confines his practice to prevention and reversal of coronary disease in his practice in Milwaukee, Wisconsin. Dr. Davis is a graduate of the St. Louis University School of Medicine, followed by training in internal medicine and cardiology at the Ohio State University Hospitals, and training in interventional cardiology at the Case--Western Reserve Hospitals in Cleveland, Ohio. He is also founder of the online heart disease prevention educational program, Track your Plaque.

Reversing Type 2 diabetes starts with ignoring the guidelines - Dr Sarah Hallberg | TEDxPurdueU

Can a person be "cured" of Type 2 Diabetes? Dr. Sarah Hallberg provides compelling evidence that it can, and the solution is simpler than you might think.

Dr. Sarah Hallberg is the Medical Director of the Medically Supervised Weight Loss Program at IU Health Arnett, a program she created. She is board certified in both obesity medicine and internal medicine and has a Master’s Degree in Exercise Physiology. She has recently created what is only the second non-surgical weight loss rotation in the country for medical students. Her program has consistently exceeded national benchmarks for weight loss, and has been highly successful in reversing diabetes and other metabolic diseases. Dr. Hallberg is also the co-author of www.fitteru.us, a blog about health and wellness.

Alessio Fasano MD - Spectrum of Gluten-Related Disorders: People Shall Not Live by Bread Alone

The cultivation of gluten-containing grains that were the backbone of the agricultural revolution have also brought with them the manifestation of conditions related to negative reactions to gluten. These include celiac disease, wheat allergy and the "new kid on the block" of the spectrum of gluten-related disorders—gluten sensitivity. The autoimmune disorder of celiac disease is the most widely studied condition on the spectrum. It affects approximately 1 in 133 people, a rate that has doubled in the U.S. every 15 years over the past 35 years. An estimate from the Center for Celiac Research puts gluten sensitivity at 6% of the U.S. population. With current interest in the human genome and microbiome, research is leading scientists to examine the relationship between the intestinal microbiome and gluten-related disorders. Currently the gluten-free diet is the only available treatment for gluten-related disorders.

World-renowned pediatric gastroenterologist, research scientist, and entreprenuer Alessio Fasano, M.D., founded the Center for Celiac Research in 1996. The Center offers state-of-the art research, clinical expertise and teaching for the diagnosis, treatment, and prevention of gluten-related disorders, including celiac disease, wheat allergy, and gluten sensitivity. Trained in Naples, Italy, as a pediatric gastroenterologist, Dr. Fasano was recruited to the University of Maryland School of Medicine in 1993 and founded its Division of Pediatric Gastroenterology and Nutrition. Puzzled by the absence of children exhibiting symptoms of celiac disease in the clinic, he resolved to uncover the mystery of missing American "celiacs." His perseverance in the face of skepticism about celiac disease in the U.S. eventually led to his publication of the groundbreaking study in 2003 that established the rate of the autoimmune disorder at one in 133 Americans.

In early 2013, Dr. Fasano was appointed Division Chief of Pediatric Gastroenterology and Nutrition at MassGeneral Hospital for Children. He brought the Center for Celiac Research to Boston, where he heads the Mucosal Immunology and Biology Research Center, based in Charlestown, and is Associate Chief for Basic, Clinical and Translational Research for the Department of Pediatrics at MassGeneral Hospital for Children. He is a Visiting Professor of Pediatrics at Harvard Medical School.

Dr. Mercola Interviews Dr. David Perlmutter, Author of Grain Brain

Natural health expert and Mercola.com founder Dr. Joseph Mercola interviews Dr. David Perlmutter about the implications of diet to Alzheimer's risk.

Here is a list of the Best Antioxidants and Free Radical Scavengers that you should be taking as dietary supplements daily as recommended by Dr David Perlmutter, author of 'Grain Brain':

  • Tumeric
  • DHA Omega 3
  • B complex vitamins (including Vitamin B12)
  • Vitamin C & D
  • Bacopa
  • Brocolli
  • Alpha-Lipoic acid 300 (ALA)
  • Ashwagandha
  • Resveratrol
  • Milk Thistle
  • Green Tea
  • Probiotics
  • Coenzyme Q10 (coq10)

These nutritional supplements reduce oxidative stress on your brain and body, thus protecting your health.

These other webpages below may also interest you, click to learn more about your health condition.

Diabetes Symptoms, Monitoring, Diet, Treatment & Health tips


AMDA International Singapore Home page, AMDA International Peace Clinic Services, How to Lose Weight Safely & Identifying Insect Bites

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.

Dr Don V H LAU   Chairperson of AMDA Singapore

MBBS (Monash), B.Med.Sc.(Hons) (Monash), Grad.Dip.Derm.(Wales,UK)

AMDA International Peace Clinic is a part of AMDA (Association of Medical Doctors of Asia). We are part of the network of AMDA Peace Clinics & Friendship Hospitals around the world. We dedicate part of our profits to AMDA's worldwide Emergency Disaster Aid Relief missions, Social Development projects and Vaccination programmes.

AMDA, founded in 1984 has carried out more than 160 missions in 65 countries over the last 32 years. It has contributed medical expertise and supplies to every major natural disaster since 1984. AMDA holds General Consultative Status with the United Nations ECOSOC since 1995.

AMDA International Chapters   Afghanistan Albania Bosnia & Herzegovina Bangladesh Bolivia Cambodia Canada Colombia Guyana Haiti Honduras India Indonesia Kazakhstan Korea Kosovo Malaysia Mongolia Nepal New Zealand Pakistan Peru Philippines Sakha Republic Singapore Sri Lanka Sudan Taiwan Uganda Vietnam Zambia

AMDA International Peace Clinic dedicates part of our profits to AMDA's Worldwide Emergency Disaster Aid Relief missions, Social Development projects & Vaccination programmes.

AMDA Activities

Kumamoto Earthquake Emergency Aid Relief

Equador Earthquake Emergency Disaster Relief

AMDA Peace Clinic Bodh-Gaya, India Report

First GPSP Conference Philippines

6th Dental Mission as 2010 Haiti Earthquake Reconstruction Activity

Home Reconstruction for 2015 Afghanistan-Pakistan Earthquake

DONATE TO AMDA

Email : JoinUs@AMDA.sg

AMDA International Peace Clinic

Medical Services available :

Recent Articles

  1. Anti-Aging Effects of Telomerase on Telomeres

    Aug 02, 17 04:58 AM

    Slow, Stop or even Reverse Cellular Aging - Cell Rejuvenation through Telomerase Activation. How Nobel Prize-winning Science can Help Keep You Looking & Feeling your Best

    Read More

  2. 20 Aug 17 Singapore Discovery Centre Outing for Children on Wheelchairs

    Aug 02, 17 12:09 AM

    20 Aug 17 Singapore Discovery Centre Outing for Children on Wheelchairs with Medical needs. Doctors and Nurses will accompany the children on this outing, including a guided tour.

    Read More

  3. Ear: Otitis Externa

    Jul 18, 16 12:02 AM

    Otitis externa is a condition in which the skin lining the outer ear canal becomes red and swollen due to infection. What should you do if you encounter such ear problems?

    Read More

OUR DOCTORS

Dr Shigeru Suganami – Medical Director

Founder & President of AMDA - Association of Medical Doctors of Asia

Dr Don Lau – Resident Doctor

MBBS (Monash), B Med Sc (Hons) (Monash), Dip Pract Derm (Wales, UK)

Chairperson of AMDA Singapore


Dr Lee Sao Bing – Opthalmologist (in-house Specialist)

MBBS, MMed(Ophth), FRCSEd(Ophth), MD, FAMS


Dr Pang Yoke Teen – ENT (Visiting Consultant)

FRCS (ORL), FRCS(EDIN), (FRCSGLASG), FAMS, MBBS