How to Manage and Monitor Your Cholesterol

Cholesterol Management in Singapore: Tips & At-Home Monitoring

According to the Ministry of Health (MOH) Singapore, cardiovascular diseases, which include heart attacks and strokes, caused about one-third of all deaths in Singapore between 2009 and 2019. One of the key risk factors contributing to cardiovascular disease is high cholesterol.

To maintain heart health and overall well-being, it’s important to effectively manage your cholesterol levels. In this article, we'll discuss expert tips for cholesterol management, heart-healthy diets to reduce cholesterol, and easy ways to monitor your cholesterol levels at home.


What is Cholesterol?

The Role of Cholesterol in the Body

Cholesterol is a waxy, fatty substance found in the cell walls of organs, including the nervous system, liver, and heart. It plays an essential role in the body, helping to synthesize hormones, bile acids, and vitamin D. While cholesterol is vital, maintaining balanced cholesterol levels is key for heart health.


LDL vs HDL Cholesterol: Good vs Bad

There are 2 main types of cholesterol and not all are bad. They are:

  • Low-Density Lipoprotein (LDL) Cholesterol
    Often called "bad" cholesterol, high levels of LDL can lead to arterial plaque buildup, causing atherosclerosis. This condition, marked by the thickening or hardening of arteries, significantly increases the risk of heart disease and stroke.

  • High-Density Lipoprotein (HDL) Cholesterol
    In contrast, HDL is considered "good" cholesterol. HDL helps remove excess cholesterol from the bloodstream and arterial walls, transporting it back to the liver for disposal. Higher HDL levels are linked to a reduced risk of cardiovascular disease and stroke.

 

Cholesterol Levels in Singapore: Key Statistics and Trends

According to the National Population Health Survey 2020, the prevalence of high blood cholesterol in Singapore increased from 26.2% in 2010 to 39.1% in 2020. Fortunately, the 2022 survey reported an improvement, with the prevalence dropping to 31.9%. This decrease reflects Singapore's success in raising awareness of cholesterol management and promoting healthier lifestyles. However, nearly one-third of the population still struggles with high cholesterol, highlighting the need for better understanding and management of this condition.


Factors Contributing to High Cholesterol in Singapore

  1. The Role of Diet in Managing Cholesterol
    Diet plays a crucial role in managing cholesterol levels. Dietary cholesterol comes primarily from animal sources such as meat, poultry, seafood, egg yolks, and dairy products. However, research shows that fats—especially saturated and trans fats—have a larger impact on blood cholesterol. These fats are commonly found in fatty meats, coconut oil, full-fat dairy products, and processed foods.

  2. How Lifestyle Affects Cholesterol Level
    A sedentary lifestyle with little physical activity can raise the risk of high cholesterol. Lack of exercise is also linked to lower levels of "good" HDL cholesterol, which plays a key role in removing excess cholesterol from the bloodstream.

  3. Genetics and Familial Hypercholesterolemia in Singapore
    Some individuals are genetically predisposed to high cholesterol due to a condition called Familial Hypercholesterolemia (FH). This inherited condition significantly raises LDL cholesterol levels and increases the risk of premature heart disease by up to 20-fold. In Singapore, around 20,000 people are estimated to have FH, making it important to address genetic risk factors in cholesterol management.


The Importance of Early Detection of High Cholesterol

As discussed earlier, elevated levels of LDL cholesterol contribute to the buildup of plaques in the arteries, leading to atherosclerosis. This significantly increases the risk of cardiovascular diseases, including:
  • Coronary Artery Disease
  • Peripheral Artery Disease
  • Carotid Artery Disease
Early detection of high blood cholesterol is crucial in preventing these complications. Regular monitoring allows for timely intervention to reduce cholesterol levels and lower the risk of heart disease.

Cholesterol Levels: A Guide Based on MOH 2016 Guidelines

Here’s a general guide to cholesterol measurements, based on the Ministry of Health (MOH) Clinical Practice Guidelines 2016:

Guide to Desirable Cholesterol Level

The Role of Regular Monitoring

Importance of Monitoring Cholesterol Levels

Regularly monitoring your cholesterol levels is crucial for early detection of high cholesterol and helps you track the effectiveness of lifestyle modifications, supplements, or medications. By staying proactive with regular checks, you can better understand how your body responds to changes and take timely action to protect your heart health.

Challenges of Traditional Monitoring

Cholesterol Management through Blood Test

In the past, cholesterol monitoring typically required clinic visits or routine health screenings, which can be time-consuming and inconvenient. Scheduling appointments, traveling to clinics or hospitals, and long wait times often create barriers to regular monitoring, making it difficult for people to stay consistent in tracking their cholesterol levels.

 

Introducing At-Home Cholesterol Monitoring Devices

What Are At-Home Cholesterol Monitoring Devices?

As the name suggests, at-home cholesterol monitoring devices allow you to conveniently measure your blood cholesterol levels from the comfort of your own home. These devices provide fast and accurate results, offering an easy alternative to traditional clinic visits. Regular use of these devices can help you keep a close watch on your cholesterol and overall heart health.

Features to Look for in a Device

When selecting an at-home cholesterol monitoring device, it’s important to consider features that enhance ease of use and reliability. Key features include:

  • User-friendliness
    Choose a device with clear instructions and interface to ensure ease of use.
  • Reliability
    Opt for devices from reputable brands that have been approved by regulatory authorities. In Singapore, you can verify the list of registered medical devices via the Health Science Authority (HSA) InfoSearch.
  • Data tracking and app integration 
    Look for devices that store your cholesterol data and sync with mobile applications, making it easier to track your progress and share the information with healthcare providers.

PreciSTM-C Cholesterol Monitoring System (At-Home Cholesterol Monitoring Device)

PreciS-C At Home Cholesterol Analyser Kit

SG Diagnostics PreciSTM-C Cholesterol Monitoring System is an advanced at-home cholesterol analyzer for professional and self-testing use. This portable and user-friendly Analyzer allows you to monitor your cholesterol levels conveniently from the comfort of your home.

Key features and benefits

  • Reliable results
    The PreciSTM-C Cholesterol Monitoring System provides reliable results, traceable to the National Institute of Standards & Technology (NIST) reference standards, ensuring clinical-grade precision.
  • Portability
    With its palm-sized, lightweight design, this cholesterol analyzer is highly portable, making it easy to use both at home and in clinical settings.
  • Rapid results
    Get your full lipid profile in under 2 minutes, allowing you to closely monitor cholesterol levels, especially for those at risk of cardiovascular diseases.
  • Long shelf life and ease of storage
    The test device offers an impressive shelf life of 18 months and can be stored at room temperature, making it highly convenient for long-term use.
  • Convenience and ease of use
    A simple finger prick is all that’s required to obtain a complete lipid profile, including total cholesterol (CHOL), high-density lipoprotein (HDL), triglycerides (TRIG), calculated low-density lipoprotein (LDL), and CHOL/HDL ratio.

How to use

How to use PreciS-C Cholesterol Analyzer

For a tutorial on how to use this analyzer, click here.

It is crucial to take control of your own health and with the convenient SG Diagnostics PreciSTM-C Cholesterol Monitoring System, you can easily track your cholesterol levels from the comfort of your own home and stay ahead of potential health risks. The analyzer and test device is now available on Glovida.


Lifestyle Changes to Lower LDL and Increase HDL Cholesterol

Recommended Exercise for Cholesterol Management

Experts recommend at least 30 minutes of moderate exercise five times a week or 20 minutes of vigorous aerobic exercise three times a week. It’s always a good idea to consult with your healthcare professional before beginning any new exercise regimen. Easy ways to incorporate physical activity into your daily routine include:

  • Take a walk during lunch hours
  • Ride your bike to work
  • Engage in your favorite sport

Quit Smoking and Limit Alcohol for Better Cholesterol

Reducing tobacco use and eventually quitting can significantly improve HDL cholesterol levels. Within a year of quitting smoking, your risk of heart attack or stroke is reduced by half. In addition, moderate alcohol consumption is encouraged, as excessive alcohol can lead to various cardiovascular problems.


Manage Stress for Healthier Cholesterol Levels

Research indicates that stress can contribute to higher blood cholesterol levels. To reduce stress, engage in activities like yoga, meditation, and breathing exercises. Incorporating mindfulness practices into your routine can help lower stress and improve overall heart health.


Dietary Recommendations

Foods to Avoid for Lowering Cholesterol

To effectively manage and lower cholesterol levels, it's crucial to limit or avoid certain foods:

  • Saturated Fats: Reduce intake of foods high in saturated fats, such as fatty meats (e.g., beef, pork) and full-fat dairy products (e.g., butter, cheese).
  • Trans Fats: Avoid trans fats found in many processed foods, such as baked goods, fried items, and some margarines. These fats can significantly raise LDL cholesterol levels.
  • Excessive Sugar: Minimize sugar intake, particularly from sugary drinks, desserts, and candies, as high sugar consumption can negatively impact overall heart health.

Foods to Include for Healthy Cholesterol Levels

Food to include to lower your cholesterol

Incorporate the following foods into your diet to support healthy cholesterol levels:

  • Omega-3 Fatty Acids: Include sources of Omega-3s, which are beneficial for heart health. Foods like salmon, tuna, and other fatty fish are excellent choices.
  • Fiber-Rich Foods: Consume foods high in soluble fiber, such as whole grains (e.g., oats, barley), fruits (e.g., apples, pears), and vegetables (e.g., carrots, Brussels sprouts). Fiber helps reduce LDL cholesterol levels.
  • Plant Sterols: Add foods fortified with plant sterols or eat naturally occurring sources like nuts, seeds, and vegetable oils. Plant sterols help block cholesterol absorption and lower LDL cholesterol.

Supplements for Managing Cholesterol

In addition to dietary changes and lifestyle modifications, food supplements rich in antioxidants, Omega-3 fatty acids, and Coenzyme Q10 (CoQ10) can support healthy cholesterol levels and overall cardiovascular health. Consider these options:

  • Kordel's Ubiquinol Active COQ10: a strong antioxidant and highly absorbable form of Coenzyme Q10 known for supporting optimal heart health and energy
  • Ocean Health High Strength Omega-3: Recommended for cardiovascular support and overall health.
  • Lolesterol: Patented plant sterols for maintaining healthy cholesterol levels and optimal heart health.
  • Red Yeast Rice: Contains monacolin K which may help in maintaining healthy cholesterol levels.

These supplements are just examples of how you can enhance your cholesterol management regimen. Always consult with a healthcare provider for personalised recommendations.

 

Medications for High Cholesterol

When lifestyle changes, dietary adjustments, and cholesterol-lowering supplements aren’t enough, prescription medications may be necessary for effective cholesterol management. Below are common types of cholesterol-lowering medications.

 

Statins

Statins are the most widely prescribed and studied class of medications for treating high cholesterol. They work by blocking an enzyme involved in cholesterol production and increasing the clearance of LDL cholesterol from the blood. In Singapore, these medications are available as Prescription Only Medications (POMs) and include:

While statins are generally well-tolerated, some people may experience side effects, including:
  • Mild muscle aches or weakness, or general tiredness
  • Stomach pain, constipation, or diarrhea
  • Headache, joint pain, or back pain

In rare but serious cases, side effects may include:

  • Muscle breakdown (rhabdomyolysis) causing severe muscle pain, weakness, or dark brown urine
  • Liver injury presenting as pale stools, dark urine, nausea, vomiting, loss of appetite, or yellowing of the skin and eyes

 

Ezetimibe

Ezetimibe is often used alongside statins to enhance cholesterol-lowering effects, helping reduce cholesterol levels by approximately 20%. It works by reducing cholesterol absorption in the gut and inhibiting cholesterol production in the body.

Common side effects of ezetimibe are similar to those experienced with statins.

Importance of Professional advice

This article provides a general guide to common cholesterol-lowering medications. However, it’s crucial to consult a healthcare professional for a personalized treatment plan that suits your specific needs.

Conclusion

Understanding cholesterol and the importance of early diagnosis, proper management, and a healthy lifestyle is key to maintaining optimal heart health. Alongside medications, making consistent lifestyle changes—such as eating a heart-healthy diet, exercising regularly, and managing stress—plays a vital role in lowering cholesterol levels naturally. Taking charge of your health begins with these steps, as well as regular monitoring of your cholesterol levels.

At-home cholesterol monitoring devices provide a convenient and user-friendly way to track your progress. Should you have any questions about monitoring your cholesterol or adopting lifestyle changes to improve your health, Glovida-Rx’s team of licensed pharmacists is here to provide expert advice tailored to your needs.

For more information on cholesterol management, visit our website at www.glovida-rx.com.sg or contact our pharmacists at +65 8101 5555 today!


References

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