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How To Reduce Cholesterol Singapore

Amazing Chinese Herbs To Lower Cholesterol


Disclaimer: Results are not guaranteed*** and may vary from person to person***.

In the world of traditional Chinese medicine , there are many Chinese herbs to lower cholesterol.

High cholesterol is among the major risk factors of heart disease. However, the standard treatment of statin drugs often comes with various side effects that include liver damage and type 2 diabetes.

Chinese herbs, on the other hand, are considered to be far less toxic than statin drug therapy, and therefore potentially a better option in the treatment of high cholesterol. Professionals also often prescribe one or more Chinese herbs to reduce the negative effects of some of the more popular high cholesterol drugs.

This article will examine how Chinese medicine views high cholesterol, as well as how to combat the problem with a number of Chinese herbs that have been used for centuries to treat high cholesterol and other heart disease risk factors.

In This Article:

Most Effective Home Remedies For Cholesterol

  • Dr. Rupali Datta, Clinical Nutritionist
  • High levels of LDL cholesterol increases your risk of heart disease
  • High cholesterol can be prevented with a good diet & regular exercise
  • Foods like garlic, amla and methi seeds can also help

High cholesterol is one of the primary reasons for heart disease. While looking for risk factors your doctor advises testing for Total Cholesterol, Low Density Lipoproteins , and High Density Lipoprotein cholesterol levels. High levels of total and LDL cholesterol increase your risk of heart diseases while high levels of HDL cholesterol are a protective factor. Your daily diet plays an important role in attaining and maintaining your health goals. High cholesterol can be prevented and effectively controlled by a combination of a good diet, regular exercise, ideal body weight and an overall healthy lifestyle. In addition to this, some commonly used kitchen ingredients can help in controlling high cholesterol levels.

Eschewing All Trans Fats

Are all trans fats bad? We all know that industrially-produced trans fats are slow-acting poison and should be avoided at all costs. But what about trans fats produced naturally from cows, sheep, goats, and other ruminant animals?

In a double-blind, randomized controlled trial published in the American Journal of Clinical Nutrition, researchers found that vaccenic acid and cis-9,trans-11 conjugated linoleic acid , which are trans fats naturally occurring in ruminant animals, do indeed negatively impact lipid levels.

Heres a bite of their results: Total cholesterol , LDL cholesterol, triacylglycerol, lipoprotein, and apolipoprotein B were higher after VA than after iTFA high-density lipoprotein cholesterol and apolipoprotein AI also were higher after VA. Compared with control, VA and iTFA both increased TC, LDL cholesterol, ratio of TC to HDL cholesterol, and apolipoprotein B VA also increased HDL cholesterol, apolipoprotein AI, apolipoprotein B, and lipoprotein , whereas iTFA did not. c9,t11-CLA lowered triacylglycerol and had no effect on other lipoprotein risk factors.In short, naturally-produced trans fats are just as bad, if not worse, than industrially-produced trans fats. So, avoid both kinds.

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Can I Still Eat Eggs

Eggs are high in dietary cholesterol. However, they are also packed with protein and other essential nutrients, and the cholesterol they contain does not appear to raise blood cholesterol levels as much as it might be expected to. Studies into whether or not eggs have a specific negative effect on cholesterol levels have to account for the way people commonly cook and eat eggs alongside lots of fried and fatty foods.Eggs can certainly be incorporated into a healthy diet, but can also be a feature of many unhealthy diets.

Focus On Fruits Vegetables Whole Grains And Beans

Ways to Lower Cholesterol Naturally

Our typical American diet is now abbreviated as SAD by scientists nationwide because its full of foods that do sad things to both hearts and waistlines. Hyperprocessed foods like potato chips and French fries. Sugar-saturated drinks. And fatty, artery-clogging meats and full-fat dairy foods like cheese.

We dont have to become complete vegetarians to get our cholesterol levels into healthy ranges, studies on the Pritikin Program have found, but clearly, the more vegetables, fruits, potatoes, and other naturally-fiber-rich plant foods we eat, the healthier well be.

Plant foods high in soluble fiber are especially beneficial in lowering total and LDL bad cholesterol levels. Good sources include beans , yams, oats , barley, and berries.

For simple tips on bringing more fruits, vegetables, whole grains, and beans into your life, here is a 5-day sample healthy meal plan from the doctors and dietitians at Pritikin Longevity Center.

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Natural Ways To Lower Your Cholesterol Levels

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Cholesterol is made in your liver and has many important functions. For example, it helps keep the walls of your cells flexible and is needed to make several hormones.

However, like anything in the body, too much cholesterol creates concerns.

Like fat, cholesterol does not dissolve in water. Instead, to move around the body, it depends on molecules called lipoproteins. These carry cholesterol, fat, and fat-soluble vitamins in your blood.

Different kinds of lipoproteins have different effects on health. For example, high levels of low-density lipoprotein results in cholesterol deposits in blood vessel walls, which can lead to (

  • heart attack
  • kidney failure

In contrast, high-density lipoprotein helps carry cholesterol away from vessel walls and helps prevent these conditions (

How To Lower Cholesterol Levels: Experts Explain Why Your Diet Or Exercise Routine Isnt Working

You’ve done everything to lose weight by going to the gym, avoiding wagyu beef and going on one of those trendy diets. Turns out, you might be sabotaging your efforts. Experts explain why it’s backfiring on you.

Cholesterol. You know it as the waxy fat or lipid that exists in your blood. High cholesterol levels are a cause for concern as they are an established risk factor for atherosclerosis and coronary artery disease . Depending on where the cholesterol pools, it can also lead to stroke.

The gameplan is to keep your cholesterol levels as low as possible. But what if the opposite seems to be happening to you over the years?

You arent alone because the likelihood of dyslipidemia does increase with age. It is a condition referring to the unhealthy levels of one or more kinds of lipids in your blood .

Human beings are born with low cholesterol levels, which increase with age and eating habits, said Professor Tan Huay Cheem, a senior consultant with the Department of Cardiology at National University Heart Centre, Singapore.

Take, for instance, the LDL or bad cholesterol level of newborns. It starts at between 30mg/dL and 70mg/dL but typically rises above 100mg/dL by age 20, added Prof Tan.

As a basis, the LDL level should be kept below 130mg/dL. However, the average LDL level among those newly diagnosed with high blood cholesterol in Singapore was 186mg/dL for 2019 to 2020, according to the recent National Population Health Survey 2019/2020.



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Good And Bad Cholesterol

As mentioned earlier, cholesterol travels through our bloodstream via proteins called lipoproteins. There are 2 types of lipoproteins that carry cholesterol throughout our body: low-density lipoprotein cholesterol and high-density lipoprotein cholesterol .

LDL cholesterol carries cholesterol to the tissues of the body, and HDL returns excess cholesterol to the liver to be filtered and recycled or removed from the body.

Having too much LDL means that there is more cholesterol in the bloodstream than the body needs. This unused cholesterol can form deposits on the walls of our blood vessels and other areas of the body. High levels of LDL cholesterol increase a persons risk of cardiovascular diseases. This is why LDL is often referred to as the bad cholesterol.

On the flip side, having high levels of HDL cholesterol means that the body is better at removing LDL cholesterol from the blood. In essence, the good HDL cholesterol effectively cleans up any spare bad LDL cholesterol and returns it to the liver to be broken down.

How Is High Cholesterol Diagnosed

How to lower cholesterol naturally

Blood levels of cholesterol, HDL, LDL, and triglycerides are measured. Preferred levels are less than 200 milligrams per deciliter for cholesterol, less than 150 mg/dl for triglycerides, and over 40 mg/dl for HDLs. Recommended LDL levels are less than 130 mg/dl for most people but much lower for those with heart disease and diabetes.

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How Can Foods Help Lower Cholesterol

People can often reduce their cholesterol levels dramatically by changing the foods they eat. Diets high in saturated fats, trans fats, and cholesterolfound in meat, dairy products, and eggsraise cholesterol levels, which increases heart attack risk. Foods high in saturated fat are especially dangerous because they can trigger the body to produce extra cholesterol.

Plants do the opposite. They are very low in saturated fat and free of cholesterol. Plants are also rich in soluble fiber, which helps lower cholesterol. Soluble fiber slows the absorption of cholesterol and reduces the amount of cholesterol the liver produces. Oatmeal, barley, beans, and some fruits and vegetables are all good sources of soluble fiber.

It is important to continue to work closely with your health care provider to monitor your health and manage medications, even as you make dietary changes.

Why Does It Matter If I Have High Cholesterol

When there is too much LDL or bad cholesterol circulating in the blood, it begins to collect on the insides of the walls of our blood vessels. Having a fatty build-up or fatty plaque inside a blood vessel can reduce the blood flow through the vessel, which causes problems with circulation.

When the blood flow through a vessel is reduced, the blood cannot carry enough vital nutrients like oxygen around the body and those hard-to-reach parts can become damaged. If the part of the body experiencing reduced blood flow is a critical organ, it can cause serious problems. Reduced blood flow to the heart muscle is a heart attack reduced blood flow to the brain can cause a stroke.

Cardiovascular disease conditions affecting the heart and circulation are responsible for aroundone-third of all deaths in Singapore, and having high cholesterol is a major contributing factor. The only way to know you have high cholesterol is to go for a blood test, which can be arranged as part of a regular general health check-up. People are at higher risk of cardiovascular disease as they get older, so attending routine health checks becomes more important.

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Final Thoughts On Chinese Herbs And Cholesterol

Having high cholesterol levels in the blood is one of the many risk factors associated with heart disease. When cholesterol oxidizes, it attaches to the artery walls, and this sets the stage for atrial inflammation that leads to high cholesterol levels.

Chinese herbs are considered far less toxic and safer than statin drug therapy therefore, many of these herbs may serve as a great alternative in the treatment of high cholesterol. Just be sure to talk to your doctor before discontinuing any prescription drug regimen.

The Chinese herbs to lower cholesterol detailed within this article include he shou wu , jiao gu lan , dan shen , da huang , shan zha , san qi , chuan xiong , huang lian , yin chen hao , ze xie , he ye , jue ming zi , and shu di huang .

It is a good idea to visit a qualified TCM practitioner. They will be able to recommend the right Chinese herb for your high cholesterol based on your particular symptom picture.

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Plant Sterols And Stanols

Juice for lower cholesterol

Plants produce substances calledsterols which act to block excess cholesterol absorption in the body. Eating a diet which is rich in fruit and vegetables means that we have a natural intake of these substances, but there are also some products specifically designed to get high levels of plant sterols and stanols into our diet. These are usually in the form of low-fat dairy products which are advertised as cholesterol-lowering foods.

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Other Ways To Reduce Cholesterol

Having a healthy diet can have a fantastic impact on your blood cholesterol levels, but it works best if you also follow a healthy lifestyle in other ways. Being more active and maintaining a healthy weight are also essential ways to stay heart-healthy.

Smoking also raises LDL cholesterol and lowers HDL cholesterol. Chemicals in cigarette smoke affect the composition of lipids in our bodies, as well as the way our body uses and reacts to those lipid particles.Stopping smoking directly reduces LDL cholesterol levels and raises HDL cholesterol levels, and is, for a huge number of reasons, one of the most important things you can do to improve your health.

A high alcohol intake can also cause levels of bad cholesterol to rise. Excessive alcohol intake also damages the liver, which is the organ we rely on for regulating our cholesterol levels. Drinking alcohol is also commonly linked to making unhealthy choices in our diet.

Although there is a lot we can do to improve our cholesterol levels and cardiovascular risk, there are some limitations. Some people are just more prone to high cholesterol due to their genetic makeup. People who are at particularly high risk should work closely with their doctor to have their levels monitored more frequently and may be prescribed medications to take alongside healthy lifestyle changes.

Medicine Delivery with Homage

  • Robinson, K Soy Protein and Cholesterol.
  • What Is The Ideal Cholesterol Level

    The ideal blood cholesterol level is below 150 milligrams per deciliter , based on the results of the Framingham Heart Study and other research. At that level, heart disease is very unlikely. Unfortunately, nearly 107 million Americans have cholesterol levels that are greater than 200 mg/dL, which is dangerously close to 225 mg/dLthe average cholesterol level of coronary artery disease victims.

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    If Youre Trying To Lower Cholesterol Levels Youll B Glad To Know That These Recipes All Contain Ingredients That Have Been Proven To Help Lower It

    Everyone knows that high cholesterol levels increases your odds of getting heart disease. When theres too much cholesterol in your blood, your arteries run the risk of getting so clogged up that it slows down or, worse, blocks blood flow to your heart. And while there are some risk factors for heart disease that we have no control over, such as family history and age, cholesterol is definitely something we have power over.

    A key way to maintain healthy levels of cholesterol and reduce your risk of heart disease or stroke is by watching what you eat. Start with these deliciously healthy and simple recipes that all contain ingredients proven to help fight bad cholesterol:


    10 Ways Women Can Lower Their Stroke Risk


    Text: Atika Lim & Elizabeth Liew

    Power Ingredients: Tea and Baby Pak Choy

    Tea contains antioxidants that can help fight cholesterol levels. In fact, according to research done by the USDA, black tea could actually help reduce blood lipids.

    Dark-coloured vegetables too contain plenty of antioxidants and have properties that can help reduce bad cholesterol.

    Get the recipe here.

    Power Ingredients: Salmon and Brown Rice

    Theres just no stopping omega-3 fatty acids and what it can do for your body. Salmon is said to help increase the levels of good cholesterols and lower blood fat. In fact, the American Heart Association has says that eating fatty fish like salmon, tuna and sardines twice a week can help.

    Get the recipe here.

    Are Monounsaturated Fatty Acids Beneficial

    6 Proven ways to lower cholesterol naturally – backed by science!

    Guidelines on the intake of monounsaturated fatty acids have been vague and variable. MUFAs have often been estimated to be 15%20% of energy intake. Some organisations have had no specific recommendations for MUFA intake, while in Singapore, the SHF recommends that total unsaturated fatty acids contribute two-thirds of total daily fat intake, with total daily fat intake not exceeding 30% of total energy intake.

    When MUFA intake is increased to replace excessive SF intake in an isocaloric manner, CAD risks could potentially be lowered by approximately 10%. However, these findings were not consistently demonstrated in all studies. The PURE study, a large epidemiological cohort study, found no significant association between MUFA and CVD risk. When comparing the different food sources of MUFA, a recent prospective cohort study showed that only plant-based MUFAs, and not animal-based MUFAs, lower CHD risk significantly. Olive oil, in particular, has been associated with protective cardiovascular benefits.

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    Eat Fewer Refined Grains Such As White Flour

    Were a nation of white food eaters white bread, white rice, white pasta, and white-flour foods like muffins, croissants, bagels, crackers, dried cereals, tortillas, pretzels, and chips. Yes, more than half of many Americans typical diets are made up of hyperprocessed refined white flour, often injected with sugar, salt, and/or fat.

    Thats a real problem in part because the more white, or refined, grains we eat, the fewer whole grains we tend to take in. Research has found that eating whole grains can help lower both total and LDL cholesterol, and improve heart health.

    In Harvard Universitys Nurses Health Study, for example, women who ate two to three servings of whole-grain products each day were 30% less likely to have a heart attack or die from heart disease over a 10-year period than women who ate less than one serving of whole grains per week.2

    When first starting to make the switch from refined to whole grains, many people often feel a bit confused. Where to begin? Whats whole? What isnt?

    The registered dietitians at the Pritikin Longevity Center start with one very simple rule. When looking at products like breads and cereals, they recommend turning the package around and making sure the first word in the Ingredient List is whole. If you see the word whole at the top of the list, its a good bet that what youre buying is in fact 100% whole grain, or close to it.


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