Here are some key signs to help you identify muscle imbalances:

1. Uneven Strength

One of the most apparent signs of muscle imbalance is uneven strength between the left and right sides of the body. If you notice that one limb or muscle group can lift more weight or perform more repetitions than the other, this discrepancy may indicate a muscle imbalance. For instance, during weightlifting, you might find that one side is consistently weaker, which can hinder your overall progress.

2. Limited Range of Motion

Muscle imbalances can restrict your joints’ natural range of motion. Tightness in one set of muscles can pull joints out of alignment, making certain movements or stretches difficult. If you struggle to perform basic movements or feel tightness in specific areas, it could be due to imbalances affecting your flexibility.

3. Postural Issues

Poor posture is often a result of muscle imbalances. If you notice rounded shoulders, a forward head position, or a tilted pelvis, these could indicate that certain muscles are either too tight or too weak. Such imbalances can pull your body out of its natural alignment, potentially leading to discomfort over time.

4. Pain or Discomfort

Chronic pain or discomfort in areas like the lower back, shoulders, or knees can also signal muscle imbalances. For example, if your hip muscles are imbalanced, it might lead to strain on your lower back, resulting in discomfort during activities like walking or running. Identifying and correcting these imbalances can be crucial in alleviating pain.

5. Movement Compensation

If you observe compensatory movements—where one side of your body seems to be overcompensating during exercises or daily activities—it can be a sign of muscle imbalance. This phenomenon is particularly common in exercises such as squats or lunges, where one leg may take on more load than the other due to existing imbalances.

Identifying muscle imbalances early can significantly enhance your workout efficiency and prevent injuries. If you suspect that you have a muscle imbalance, consider consulting with a fitness professional or physical therapist for a thorough assessment and personalized corrective strategies.

References:

PMID: 29191157, 17596782

Health span is about maintaining independence, mobility, and mental well-being as you age, and it’s a key measure of life quality. 

In Singapore, life expectancy is one of the highest in the world at around 83.5 years. However, a significant concern lies in the fact that many Singaporeans spend their final years living with illness or disability. According to studies by the Ministry of Health (MOH), the average Singaporean spends around 10.6 years in poor health before passing away. This period of compromised health often includes managing chronic diseases such as diabetes, heart disease, and musculoskeletal conditions, which significantly reduce the quality of life during those later years.

While Singaporeans are living longer, they are not necessarily living those extra years in good health. 

Extending Your Health Span

Resistance training, also known as strength training, can play a significant role in bridging the gap between lifespan and health span. It is particularly effective in helping individuals maintain muscle mass, improve bone density, and regulate metabolic health—all of which are crucial for maintaining independence and good health as we age.

Preserving Muscle Mass to Prevent Frailty: 

One of the natural effects of aging is the loss of muscle mass, known as sarcopenia. In Singapore, as in many parts of the world, muscle loss is a leading cause of frailty in older adults, increasing the risk of falls and reduced mobility. Resistance training helps slow down muscle loss by stimulating muscle growth, allowing individuals to maintain strength and functionality well into their later years.

Improving Bone Health: 

Osteoporosis, or the thinning of bones, is common among older adults, especially women, and increases the risk of fractures. In Singapore, the incidence of osteoporotic fractures is expected to rise due to the aging population. Resistance training, particularly weight-bearing exercises like squats or deadlifts, has been shown to increase bone density and reduce the risk of fractures.

Boosting Metabolic Health: 

Resistance training helps improve insulin sensitivity, making it easier for the body to manage blood sugar levels and reduce the risk of developing Type 2 diabetes, a growing concern in Singapore. In 2020, approximately 11.3% of Singaporeans aged 18 to 69 were diagnosed with diabetes, and this number is projected to rise as the population ages.

Maintaining Cardiovascular Health:

Cardiovascular diseases are the leading cause of death in Singapore, responsible for nearly 30% of all deaths. Resistance training helps to improve heart health by reducing blood pressure, improving cholesterol levels, and enhancing circulation. Regular strength training can reduce the risk of heart disease and stroke, contributing to a longer health span.

Cognitive Benefits: 

Cognitive decline, including dementia, is a major concern as individuals age. Regular resistance training not only helps the body but also the brain. Studies suggest that strength training can improve cognitive function and slow down the onset of conditions like dementia and Alzheimer’s disease by enhancing blood flow to the brain and promoting the growth of new brain cells.

In Singapore, where life expectancy is high, improving health span is essential to maintaining a good quality of life into older age. Incorporating resistance training into your lifestyle can help prevent age-related decline in muscle mass, bone density, and metabolic health, ultimately allowing individuals to stay healthier and more active longer.

By focusing on resistance training, you are not only increasing your lifespan but also ensuring those additional years are spent in good health, with the ability to enjoy life fully. Singaporeans, in particular, can benefit from the health-enhancing properties of strength training as they navigate a rapidly aging population and the challenges that come with it.

References:

• Ministry of Health Singapore, Health Facts Singapore 2023.
• Health Hub Singapore, “Aging in Singapore: Issues and Interventions,” 2023.
• Ruegsegger GN, Booth FW. Health Benefits of Exercise. Cold Spring Harb Perspect Med. 2018 Jul 2;8(7)

Boosts Metabolism: 

One of the standout benefits of strength training is its ability to increase muscle mass. This increase elevates your resting metabolic rate (RMR), allowing you to burn more calories even while at rest. Higher muscle mass directly correlates with increased calorie expenditure throughout the day, which is crucial for creating a sustainable calorie deficit for weight loss.

Increases Fat Loss: 

Strength training is particularly effective at reducing body fat, especially visceral fat, which is stored around internal organs and linked to serious health issues such as heart disease and diabetes. Regular resistance training targets this harmful fat, leading to a healthier body composition. Research has shown that individuals who engage in strength training lose more visceral fat compared to those who rely solely on aerobic exercises.

Improves Body Composition: 

One key advantage of strength training is its ability to promote fat loss while preserving lean muscle mass. This balance is vital because retaining muscle helps you achieve a leaner physique and improves overall body composition. A favorable body composition is associated with better physical performance and enhanced health.

Supports Long-Term Weight Management: 

The muscle gained through resistance training not only aids in weight loss but also plays a significant role in maintaining that weight loss. Higher muscle mass means a higher resting metabolic rate, making it easier to sustain weight loss over time. This is particularly important because many individuals struggle with regaining weight after their initial losses. Strength training has been shown to help maintain weight loss by enhancing metabolic flexibility, allowing your body to adapt to changes in diet and exercise.

Enhances Insulin Sensitivity: 

Regular strength training improves insulin sensitivity, helping to regulate blood sugar levels and reduce fat storage. Enhanced insulin sensitivity is especially beneficial for individuals at risk of developing type 2 diabetes. By improving how your body responds to insulin, strength training not only aids in weight management but also contributes to overall metabolic health.

Incorporating strength training into your fitness routine can lead to significant improvements in weight loss, body composition, and overall health. Research indicates that individuals who engage in regular resistance training report better adherence to their weight loss goals and enjoy a higher quality of life. Whether you are a beginner or an experienced athlete, adding resistance exercises to your regimen can provide lasting benefits.

References

PMID: 10449014, 20019660, 18843722, 30562999, 9997082

Medical implications

There are numerous studies found that insufficient sleep can increase the risks of obesity, diabetes and cardiovascular diseases, coupled with other factors such as genetics, poor nutrition and sedentary lifestyle. 

Diabetes

There are studies suggesting sleeping few than five hours a night greatly increases the risk of developing type-2 diabetes. Lack of sleep alters insulin resistance, which is linked to an increased risk of developing type-2 diabetes. Improved sleeping patterns can influence blood sugar levels and decrease risks of developing diabetes. 

Obesity

There are studies that link insufficient sleep with weight gain. One study found out that people with an average sleep of less than five hours regularly were likely to have excess body weight, as compared to people who have an average of eight hours of sleep had the lowest relative body fat. 

Cardiovascular disease

There is a study that suggest that even a slightly reduced sleep (six to seven hours) per night increases the risk of coronary artery calcification, a predictor heart attack and death due to heart disease. Insufficient sleep is also associated with the increased risk of hypertension, stroke, coronary heart disease and irregular heartbeat. 

Circadian Rhythm Sleep-Wake Disorder 

Disruption of circadian rhythms from irregular sleep patterns, shift work, or nighttime light exposure is linked to increased chronic disease risk and shorter lifespan. The suprachiasmatic nucleus (SCN) in the hypothalamus regulates the sleep-wake cycle, synchronizing the internal circadian pacemaker with external cues like light and internal cues such as core body temperature and melatonin.

Quality of sleep

Poor sleep quality, characterized by frequent awakenings, insomnia, or non-restorative sleep, is linked to various health issues, including cardiovascular diseases and metabolic disorders, which can affect longevity.

In conclusion, maintaining healthy sleep pattern in terms of both duration and quality is vital for longevity. Interventions that improve sleep hygiene and address sleep disorders can contribute positively to overall health outcomes and potentially increase lifespan. While good sleep doesn’t guarantee health, it supports vital functions like tissue recovery. Key restorative processes, including tissue repair, muscle growth, and protein synthesis, primarily occur during sleep. Sleep experts agree that getting enough sleep not only improves well-being but also boosts the chances of living healthier, more productive lives. Combine good quality sleep with physical activity and good nutrition to increase both health and lifespan. 

REFERENCES

Tatineny P, Shafi F, Gohar A, Bhat A. Sleep in the Elderly. Mo Med. 2020 Sep-Oct;117(5):490-495. PMID: 33311760; PMCID: PMC7723148.

Klein L, Gao T, Barzilai N, Milman S. Association between Sleep Patterns and Health in Families with Exceptional Longevity. Front Med (Lausanne). 2017 Dec 8;4:214. doi: 10.3389/fmed.2017.00214. PMID: 29276708; PMCID: PMC5727046.

Mazzotti DR, Guindalini C, Moraes WA, Andersen ML, Cendoroglo MS, Ramos LR, Tufik S. Human longevity is associated with regular sleep patterns, maintenance of slow wave sleep, and favorable lipid profile. Front Aging Neurosci. 2014 Jun 24;6:134. doi: 10.3389/fnagi.2014.00134. PMID: 25009494; PMCID: PMC4067693.

Harvard Medical School: Division of Sleep Medicine (2021): Sleep and Health

Daily habits and lifestyle changes can help manage cholesterol levels; thus, the use of medication may not be needed if these are sufficient to help lower cholesterol levels to the normal range. Here are some areas to explore to manage cholesterol levels naturally,

Increase soluble fiber intake

Soluble fiber has been shown to reduce LDL cholesterol levels by transporting bile acid which are rich in cholesterol, out of our body. Some foods that are rich in soluble fiber includes oats, barley, wholegrains, fruits and vegetables. 

Include omega-3 fatty acids

Omega-3 fatty acids can help reduce LDL cholesterol and triglycerides. Some good sources include fatty fishes such as salmon and sardine. Seeds such as chia seeds and flax seeds are also rich in omega-3 fatty acids. 

Reducing saturated fat intake

Food rich in saturated fats are associated with increase in LDL cholesterol levels, such as dairy and animal fats, fried and processed foods. Replace them with healthier fat such as unsaturated fats. Examples of healthier fats include olive oil, avocadoes and almond nuts. 

Increase physical activity

Aim to be more physically active throughout the day. The Health Promotion Board (HPB) recommends 150 – 300 minutes of moderate-intensity aerobic exercise and at least 2 days of muscle-strengthening activities per week, can help lower blood pressure, LDL cholesterol and manage a healthier bodyweight. Aerobic activities include jogging, cycling and swimming. 

Quit smoking

Smoking is also associated with an increased risk of heart diseases and could also cause high cholesterol levels. While it is not easy to quit smoking immediately, it will be good to reach out to social support groups or seek medical professionals who may prescribe medication to help manage it. 

Managing our cholesterol levels is important for good heart health. Making lifestyle modifications such as increasing physical activity levels and a healthier diet which includes soluble fibers and reduction in saturated fat intake can help manage your blood cholesterol levels and improve your overall health.

References:

Janse Van Rensburg WJ. Lifestyle Change Alone Sufficient to Lower Cholesterol in Male Patient With Moderately Elevated Cholesterol: A Case Report. Am J Lifestyle Med. 2018 Oct 19;13(2):148-155. doi: 10.1177/1559827618806841. PMID: 30800020; PMCID: PMC6378490.

HealthXchange Singapore: LDL (Bad Cholesterol): How to lower and why

Singapore Heart Foundation (SHF): 6 Tips to Reduce Cholesterol

Genetics

Our genetics can raise our risk of getting certain diseases, but they usually do not work alone. These genetics characteristics might not affect us at all unless they are triggered but certain environmental or lifestyle factors. These epigenetics changes can influence the way our genetic work in our body. 

Lifestyle

Lifestyle factors have been long proven that they play an important role in our risks of developing certain diseases, such as diet, physical activity, sleep, and stress management.

Diet– Food affects your health directly through nutrition. It also has an indirect link through heart disease risk factors like obesity and high blood pressure. For example, there are more than 300 genetic variants that could raise your risk for high blood pressure. But even with high-risk genes, you can often cut your risk of heart disease by one-third with a healthy diet and regular exercise. Always reduce processed foods and go for whole foods such as fruits, vegetables, lean protein and wholegrains. They can help reduce inflammation and promote longevity.

Physical activity – Experts recommend 150 minutes of moderate physical activity per week. Regular exercise, especially resistance training, can help support lean muscle mass, cardiovascular health and improve mental well-being.

Stress – Stress levels can significantly impact our aging process. Chronic stress leads to high levels of cortisol, which is a hormone that affects our metabolism, immune function and even brain health. Stress also affects our mental health, disrupt our sleep patterns and may lead individuals to unhealthy behavioural changes as a coping mechanism such as poor diet, smoking and excessive alcohol consumption. All these can accelerate our aging process.

In summary, lifestyle factors can influence gene expression through epigenetic mechanisms, potentially shaping our aging outcomes. People with good genetics can still be impacted by poor lifestyle choices, while those with less favourable genetics can often enhance their health and longevity through positive lifestyle changes. The impact of these factors varies between from person to person and one can do everything right and still develop serious illness or disease. The best recommended approach will be to focus on areas within our control, like diet, physical activity and managing stress levels. 

REFERENCES

Castruita PA, Piña-Escudero SD, Rentería ME, Yokoyama JS. Genetic, Social, and Lifestyle Drivers of Healthy Aging and Longevity. Curr Genet Med Rep. 2022 Sep;10(3):25-34. doi: 10.1007/s40142-022-00205-w. Epub 2022 Sep 26. PMID: 38031561; PMCID: PMC10686287.

Malwina A. Niechcial, Eleftheria Vaportzis, Alan J. Gow, Genes Versus Lifestyle: Exploring Beliefs About the Determinants of Cognitive Ageing. Front. Psychol. 2022; 13. doi.org/10.3389/fpsyg.2022.838323

WebMD (2024). Genes vs Lifestyle: Which Matters More for Health?  

Quality in resistance training often refers to proper form and technique to maximise results, whereas quantity emphasizes on the total work done in a workout session to achieve a similar outcome. This topic is often a debate to challenge the effectiveness of one over the other. But first, let us try to understand what both focuses on before drawing a conclusion. 

Quality in Resistance Training

Form and technique – Focuses on proper form and technique, which are important fundamentals to maximise muscle engagement and minimize injury. With the proper exercise set up and alignment, this will promote better execution and muscle activation which can lead to better neuromuscular adaptations and results. 

Total time under tension – When every single repetition is executed well, this will increase the total amount of time that the working muscles are working, which can enhance muscle hypertrophy.

The mind and muscle connection – The mind and muscle connection is a skill to consciously contract and engage the working muscle group against the resistance or workload, which can enhance muscle development and optimise results. This is done by making the conscious effort to perform mindful movement every single repetition

Quantity in Resistance Training

Training volume – Higher training volumes have been shown to correlate with increased muscle hypertrophy, especially in trained individuals. Trainer volume refers to the total number of work done, in terms of number of sets and repetitions. 

Progressive Overload – Progressive overload is one of the fundamental principles in resistance training to achieve muscle hypertrophy. This can be achieved by gradually increasing the number of repetitions, number of sets, the amount of weight used or even the number of exercises done. This will ensure that the muscles are challenged and forced into adaptation to optimise results over time.

While both seem to have a different approach towards a similar outcome, an optimal strategy will be to incorporate both. Their effectiveness is highly dependent on individual’s fitness goals and levels, and the specific context of the training program. For example, a quality approach may be more suitable for beginners initially to maximise muscular and neural adaptations. Once they progress through this phase, implementing the quantity approach with quality in placed can optimise results. Hence it is important to consider these before implementing them in a training program. To conclude, a balance approach that incorporates both is recommended as it can help achieve optimal training outcomes in areas of muscular strength, hypertrophy and overall fitness.

Schoenfeld BJ, Contreras B, Krieger J, Grgic J, Delcastillo K, Belliard R, Alto A. Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men. Med Sci Sports Exerc. 2019 Jan;51(1):94-103

Kraemer WJ, Ratamess NA. Fundamentals of resistance training: progression and exercise prescription. Med Sci Sports Exerc. 2004 Apr;36(4):674-88

Gentil P, Bottaro M. Influence of supervision ratio on muscle adaptations to resistance training in nontrained subjects. J Strength Cond Res. 2010 Mar;24(3):639-43

HDL is commonly known as the “good” cholesterol for its ability to transport cholesterol to our liver to be released from the body. Doing so prevents it from building up in our arteries, reducing the risk of developing heart diseases.  

On the other hand, LDL is often the “bad” cholesterol as it transports cholesterol to our arteries. Pilling them on our arteries wall which accumulated overtime may lead to atherosclerosis, increasing risk of heart diseases and stroke.  

Cholesterol levels 

Some of the key cholesterol numbers to be aware of: 

• Total blood cholesterol. This includes your HDL, LDL, and 20 percent of your total triglycerides. 

• Triglycerides. This number should be below 150 mg/dL. Triglycerides are a common type of fat. If your triglycerides are high and your LDL is also high or your HDL is low, you’re at risk of developing atherosclerosis. 

• HDL. The higher this number, the better. It should be at least higher than 55 mg/dL for females and 45 mg/dL for males. 

• LDL. The lower this number, the better. It should be no more than 130 mg/dL if you don’t have heart disease, blood vessel disease, or diabetes. It should be no more than 100 mg/dL if you have any of these conditions or high total cholesterol. 

Some Causes of High Cholesterol 

• Family history – familial hypercholesterolemia  

• Lifestyle factors such as obesity, sedentary lifestyle 

• Diet rich in red meats, saturated fats and processed foods. 

• Ageing – liver not being able to process cholesterol levels from the body 

In conclusion, maintaining healthy levels of cholesterol is important to prevent risk of developing chronic heart diseases such as stroke and heart attack. This can be achieved by making some lifestyle changes such as having a more balanced and nutritious diet, increase physical activity levels on a regular basis. Medications are usually prescribed by doctors if necessary, but it must be paired with making these lifestyle changes to manage high cholesterol levels effectively. 

Gordon T, Castelli WP, Hjortland MC, Kannel WB, Dawber TR. High density lipoprotein as a protective factor against coronary heart disease. The Framingham Study. Am J Med. 1977;62(5):707-714.  

Ference BA, Ginsberg HN, Graham I, et al. Low-density lipoproteins cause atherosclerotic cardiovascular disease. 1. Evidence from genetic, epidemiologic, and clinical studies. A consensus statement from the European Atherosclerosis Society Consensus Panel. Eur Heart J. 2017;38(32):2459-2472. 

Nordestgaard BG, Varbo A. Triglycerides and cardiovascular disease. Lancet. 2014;384(9943):626-635.  

Blood cholesterol. (n.d.). 
https://www.nhlbi.nih.gov/health-topics/blood-cholesterol 

What your cholesterol levels mean. (2020). 
https://www.heart.org/en/health-topics/cholesterol/about-cholesterol/what-your-cholesterol-levels-mean 

High blood cholesterol. (n.d.). 

People with osteoporosis are much more likely to suffer from a bone fracture, especially from falls. Many healthcare professionals call both osteopenia and osteoporosis as “silent diseases” as we are not able to feel and it does not cause any symptoms, hence it is important to know what some of the early signs of osteopenia, diagnosis and treatment options are. 

Early Signs

Ageing – Ageing is the most risk factor for osteopenia. Our bones are usually the densest around 25 to 30 years old. Most people start to lose bone density as they get older, breaking down faster than it builds new bone. While losing bone density is a natural process as we age, losing too much can develop osteopenia which may lead to osteoporosis at a later stage. 

For most adults, osteopenia usually occurs after the age of 50. In Singapore, it is estimated that the average risk of osteopenia to be 40% for women and 13% for men. Women also lose bone density at a faster rate after menopause, due to lower estrogen levels.

Loss of height/ postural changes – A gradual decrease in height may be a tell-tale sign vertebral compression fractures associated with osteopenia or osteoporosis. Osteopenia may contribute to postural changes such as stooping or kyphosis (curvature of the spine) as well. These can be commonly seen with elderlies.

Risk Factors

The following are some of the risk factors associated with osteopenia. The more risk factors you have, the higher your risk of developing osteopenia is:

• Being a female
• Adults older than 50
• Removal of ovaries before menopause
• Post menopause
• Smoking or other forms of tobacco
• Lack of calcium or vitamin D
• Lack of exercise, especially strength training and weight bearing activities
• Drinking excessive alcohol or caffeine

Medical conditions that can increase risk of osteopenia

• Hormonal imbalances such as Cushing’s syndrome
• Hyperthyroidism
• Eating disorders such as anorexia and bulimia, which can lead to nutrients deficiency to keep bones healthy

Diagnosis

As osteopenia does not have symptoms, a bone mineral density test will be needed for diagnosis for osteopenia. The most common way to measure will be the DEXA or also known as dual energy x-ray absorptiometry. It uses x-rays that has lower radiation than normal x-rays to measure how much calcium and other minerals in your bones. A T-score from the measurements will then be used for diagnosis. A T-score ranging from -1.0 to -2.5 indicates osteopenia, below -2.5 is classified as osteoporosis. A healthy bone will be between 1.0 to – 1.0. 

Treatment Options

The most important part of treating osteopenia is preventing bone fractures and becoming osteoporosis. Again, we are not able to stop the process of losing bone density as we age, it is a natural process. However, we can slow down the process of bone loss and strengthen existing bone tissues through physical activities and modify our diet to include the right vitamin and nutrients our bones need.

Staying physically active plays an important role to strengthen our bones and preventing osteopenia from worsening. Weight bearing exercises promotes stronger bones through bearing of our own bodyweight. Exercises such as walking, jogging, climbing of stairs or strength training. Strength training can help not only improve bone strength but also build our muscles. 

Both calcium and vitamin D are vital in supporting stronger bones. Good sources of calcium can be found in:

• Dairy products such as yoghurt, cheese and milk
• Salmon
• Spinach and Broccoli
• Dried Beans

Vitamin D can be found in eggs and oily fishes such as salmon and sardines. Sunlight is also a good source of vitamin D. Staying under the sun for 10-15mins a day can help increase vitamin D intake.

Our bones will naturally get weaker as we age, but we can take early preventive measures from becoming osteopenia. Adopting an active lifestyle and having food rich in calcium with sources of vitamin D can help boost our bone health. Remember to always consult a healthcare professional before starting any exercise regime or modifying your nutrition plan, especially if you have any existing medical condition or have been diagnosed with osteopenia or osteoporosis. 

Gourlay ML, et al. (2012). Bone-density testing interval and transition to osteoporosis in older women.
http://www.nejm.org/doi/full/10.1056/NEJMoa1107142#t=article

O’Connor KM. (2016). Evaluation and treatment of osteoporosis.
https://www.ncbi.nlm.nih.gov/pubmed/27235616

National Institute of Arthritis and Musculoskeletal and Skin Diseases (U.S.). Bone Health and Osteoporosis (https://www.niams.nih.gov/health-topics/bone-health-and-osteoporosis).

Chen KK, Wee SL, Pang BWJ, Lau LK, Jabbar KA, Seah WT, Srinivasan S, Jagadish MU, Ng TP. Bone mineral density reference values in Singaporean adults and comparisons for osteoporosis establishment – The Yishun Study. BMC Musculoskelet Disord. 2020 Sep 25;21(1):633.

LipsP, et al. (2010). Reducing fracture risk with calcium and vitamin D.
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1. Whole Grains: Oats, brown rice, and whole wheat pasta are excellent sources of dietary fiber, proven to lower cholesterol levels and reduce the risk of cardiovascular diseases.
2. Fruits and Vegetables: Include a variety of fruits and vegetables such as berries, leafy greens (like spinach), apples, and tomatoes in your diet. They provide essential vitamins, minerals, antioxidants, and fiber, effectively lowering cardiovascular disease risks.
3. Nuts, Seeds, and Legumes: Rich in fiber and nutrients, these foods help in reducing cholesterol levels and mitigating cardiovascular risks.
   • Nuts: Peanuts, walnuts, almonds, cashews
   • Seeds: Flaxseeds, chia seeds, sunflower seeds, pumpkin seeds
   • Legumes: Soybeans (tofu, tempeh), chickpeas, lentils, kidney beans
4. Omega-3 Fatty Acids: Found in fatty fish (like salmon, mackerel), flaxseeds, chia seeds, and walnuts, omega-3s are known to lower cardiovascular risks and inflammation.

Latest Statistics on Cardiovascular Diseases in Singapore: According to the latest data from the Ministry of Health Singapore (2023), cardiovascular diseases remain a significant health concern, accounting for 29.5% of all deaths in the country. It underscores the importance of adopting a heart-healthy diet and lifestyle.

To achieve optimal cardiovascular health, prioritize these heart-friendly foods while reducing intake of processed foods, unhealthy fats, sugar, and salt. Combine these dietary changes with regular exercise for comprehensive heart health benefits.

Start making these simple yet impactful dietary adjustments today for a healthier heart and a better quality of life.