Cholesterol Management
Around 30.5% of adults in Singapore are reported to have high blood cholesterol due to unhealthy diets, sedentary lifestyles, or genetic factors. Proper cholesterol management can help to improve heart health and support overall well-being. Without proper management, high blood cholesterol can lead to risks such as heart disease and stroke may follow.
At Prologue The Lifestyle Medical Clinic, we believe that everyone deserves to live a healthier life. Our health professionals provide personalised guidance on how to manage cholesterol, involving regular screening, lifestyle adjustment, and medication.
What Cholesterol Is and Why Management Matters
Cholesterol is a waxy, fat-like substance found in all of your body’s cells. Your body naturally produces cholesterol at the right levels to support essential functions such as hormone production, vitamin D synthesis, and the digestion of nutrients.
However, when cholesterol levels become excessive, health risks can follow. According to the Singapore Heart Foundation, high blood cholesterol is the second leading risk factor for heart attacks in Singapore, contributing to 73.3% of the 12,000 reported cases.
This is why early cholesterol management is important, as it can help protect your long-term cardiovascular health and reduce the risk of heart disease.
Types of Cholesterol and Risk Factors
Your body has two types of cholesterol, each serving different functions:
- HDL (high-density lipoprotein) or the good cholesterol: it helps remove excess cholesterol from the bloodstream and transports it back to the liver, where it can be flushed out of the body.
- LDL (low-density lipoprotein) or the ‘bad’ cholesterol: it carries cholesterol from the liver to the bloodstream, and when levels are too high, it can lead to plaque buildup in the arteries.
Ideally, your HDL level should be higher than your LDL level, as this means your body is efficiently removing excess cholesterol on its own. However, there are cases where LDL levels are higher, often due to the following risk factors:
- Poor diets: Consuming meals high in trans fats (e.g., packaged and fried foods) can raise LDL while lowering HDL cholesterol, leading to buildup that can clog arteries.
- Physical inactivity: A sedentary lifestyle can slow down metabolism, causing the body to store fats that lead to higher LDL levels.
- Unhealthy habits: Habits like smoking and excessive alcohol consumption can raise LDL levels. Smoking reduces the body’s ability to remove LDL, while alcohol increases fats and contributes to higher cholesterol in the bloodstream.
- Age and genetics: The body’s ability to remove cholesterol decreases with age. Similarly, a family history of high cholesterol can also increase your likelihood of developing elevated LDL levels.
- Other existing conditions: Having diabetes or high blood pressure increases the likelihood of high cholesterol levels.
How to Manage Cholesterol Sustainably
Managing cholesterol levels is essential to protect long-term heart health. At Prologue The Lifestyle Medical Clinic, we believe that the following approaches are necessary to control cholesterol levels:
1
Diet Adjustments
A healthy diet is essential in managing cholesterol levels. Limit fried and processed foods, and instead include more fibre-rich foods, wholegrains, vegetables, and lean protein sources (e.g., fish, tofu, or skinless chicken). Practising portion control is also important, especially when it comes to foods high in cholesterol, such as egg yolks and shellfish, which should be eaten in moderation.
Overwhelmed by diet advice you see online? Our health coaches can give tips on what works for you.
2
Physical Activity & Healthy Weight
Exercising for at least ~150 minutes per week keeps your body active, is essential to support healthy metabolism and promotes better cholesterol balance. While maintaining a healthy weight helps prevent excess fat accumulation, both are equally important to lower LDL levels.
3
Smoking Cessation & Alcohol Moderation
Substances in cigarettes can disrupt the body’s ability to remove bad cholesterol, raising the risk of heart disease – on top of smoking’s own harmful effects on the heart. Excess alcohol consumption, at the same time, elevates triglyceride levels and contributes to higher cholesterol buildup in the bloodstream.
4
Medication
Medication may be recommended when diet and lifestyle adjustments aren’t enough to manage cholesterol levels. This may include statins or other cholesterol-lowering drugs prescribed by your doctor. However, even with medication, maintaining a healthy diet and lifestyle remains essential for effective, long-term cholesterol management.
5
Regular Monitoring & Screening
High cholesterol often shows no symptoms. Regular screening is key to understanding your lipid profile, which includes total cholesterol, LDL, HDL, and triglycerides. If any irregularities are detected, your doctor can help you set appropriate target values and develop a management plan.
If you need a basic or more comprehensive screening plan to screen for cholesterol health, we have an array of options that suit your needs.
Cholesterol Management Services in Singapore
Here at Prologue The Lifestyle Medical Clinic, we conduct cholesterol management using a multidisciplinary approach. This involves medical doctors, cardiologists, dietitians, and lifestyle coaches working together in providing comprehensive care.
Here’s what our services include:
Initial assessment
A complete evaluation of your lipid profile and cardiovascular risks.
Lifestyle intervention plan
A personalised diet and exercise programme designed to lower your cholesterol levels.
Nutritional therapy
Sessions with certified dietitians who guide you in choosing heart-healthy meals suited to your lifestyle.
Medical treatment and follow-up
Prescribed medications and regular screening, especially if you have existing heart disease or other related conditions.
Ongoing monitoring and support
Continuous tracking of your progress, with support tools or follow-up visits to help maintain long-term healthy cholesterol levels.
Why Early & Consistent Management Matters
High cholesterol often develops silently. Over time, it can cause plaque buildup in the arteries, restricting blood flow and increasing the risk of heart attack and stroke.
Early intervention, consisting of diet, exercise, and/or medication, helps slow down plaque formation and protects heart health in the long run.
It doesn’t stop once improvements are seen. At Prologue The Lifestyle Medical Clinic, we believe that cholesterol management is a lifelong commitment, involving regular screening, lifestyle adjustments, and follow-up care to help you maintain healthy cholesterol levels and reduce long-term cardiovascular risks.
FAQ
Can I rely on diet and exercise alone to manage cholesterol?
That depends on your condition and cholesterol levels. Some people may see significant improvements through healthy eating and regular physical activity, while others may need medication to effectively lower LDL levels and manage associated risks.
What is a healthy cholesterol level?
A healthy cholesterol depends on each individual’s medical condition. For an average individual the levels include:
- Total cholesterol below 5.1 mmol/L
- LDL below 3.4 mmol/L
- HDL of ideally 1.5 mmol/L 60 mg/dL or higher for both
How often should I check my cholesterol?
Most healthy adults should get their cholesterol checked once every 3 years from 40 years old, or from 18 years old if one has at higher risk. You may need more frequent testing if you have a family history of high cholesterol or have existing conditions like diabetes and high blood pressure.
What foods should I avoid or limit in Singapore?
Try to reduce your intake of fried foods, especially those cooked with coconut or palm oils, which are high in saturated fats. Packaged or processed foods like snack chips, instant noodles, and baked goods made with margarine or shortening, as well as sugary drinks and fatty meats, should also be limited for better heart health.