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Monday, November 29, 2010
List Of Top Ten Nations With Largest Foreign Exchange Reserves
Foreign exchange reserves also known as forex is foreign currency deposits and bonds which are held by central bank of the country.
High foreign reserves helps governments to manipulate exchange rates which in turn does assist in maintaining good economic environment.
Great reserves are one of important barometer for country's ability to pay foreign debts and credit ratings of nations are defined using forex reserves as one of important parameter.
Here is list of top ten countries :
1) China :
China , the most populous country is the world , the fastest growing economy in the world , the second largest economy in the world and emerging super power of the world is ranked first in list of countries with largest foreign exchange reserves.
What is the amount?. Well hold your breath. It is $2.65 trillion!!!!!!!!!!!!!!!!!!
2) Japan :
If china is placed at number one , japan the another asian country is placed at second rank. The third largest economy has reserves of $1.11 trillions.
3) Russia :
It may not be super power anymore with fall of USSR but Russia still remains one of powerful countries in the world. It comes third in rank of largest foreign reserves with $498.7 billion.
4) Saudi Arabia :
The petro king Saudi comes fourth in the list . It has foreign reserves of $410.3 billion.
5) Taiwan :
Well if main land china is first in the rank , taiwan is fifth in the list. With foreign reserves of $383.84 billion Taiwan sits comfortably among top 5 nations.
6) India :
The Asia's third largest economy and second fastest growing economy in the world , India is placed at 6th with $300 billion as foreign exchange reserves.
7) South Korea :
Asia dominates the list with another asian country , south korea places at 7th. It has reserve of $293.35 billions.
8) Brazil :
One of most upcoming countries brazil is placed at 8th in the list. Brazil's foreign exchange reserves hit all time high with $271.472 billions
9)Hong Kong :
Hong Kong is placed at 9th with foreign reserves of $266 billion.Hong Kong is special administrative region of china along with macau. It was British colony till china regained its control in 1997.
10) Switzerland :
Placed 10th , Switzerland has foreign exchange reserves of $249.5 billion. One of most investment friendly countries Switzerland ranks in top 10 among number of parameters.
Largest economy ,USA is placed at 17th with foreign exchange reserves of $136+ billions while Germany ranks 12th with forex of $205+ billions.
High foreign reserves helps governments to manipulate exchange rates which in turn does assist in maintaining good economic environment.
Great reserves are one of important barometer for country's ability to pay foreign debts and credit ratings of nations are defined using forex reserves as one of important parameter.
Here is list of top ten countries :
1) China :
China , the most populous country is the world , the fastest growing economy in the world , the second largest economy in the world and emerging super power of the world is ranked first in list of countries with largest foreign exchange reserves.
What is the amount?. Well hold your breath. It is $2.65 trillion!!!!!!!!!!!!!!!!!!
2) Japan :
If china is placed at number one , japan the another asian country is placed at second rank. The third largest economy has reserves of $1.11 trillions.
3) Russia :
It may not be super power anymore with fall of USSR but Russia still remains one of powerful countries in the world. It comes third in rank of largest foreign reserves with $498.7 billion.
4) Saudi Arabia :
The petro king Saudi comes fourth in the list . It has foreign reserves of $410.3 billion.
5) Taiwan :
Well if main land china is first in the rank , taiwan is fifth in the list. With foreign reserves of $383.84 billion Taiwan sits comfortably among top 5 nations.
6) India :
The Asia's third largest economy and second fastest growing economy in the world , India is placed at 6th with $300 billion as foreign exchange reserves.
7) South Korea :
Asia dominates the list with another asian country , south korea places at 7th. It has reserve of $293.35 billions.
8) Brazil :
One of most upcoming countries brazil is placed at 8th in the list. Brazil's foreign exchange reserves hit all time high with $271.472 billions
9)Hong Kong :
Hong Kong is placed at 9th with foreign reserves of $266 billion.Hong Kong is special administrative region of china along with macau. It was British colony till china regained its control in 1997.
10) Switzerland :
Placed 10th , Switzerland has foreign exchange reserves of $249.5 billion. One of most investment friendly countries Switzerland ranks in top 10 among number of parameters.
Largest economy ,USA is placed at 17th with foreign exchange reserves of $136+ billions while Germany ranks 12th with forex of $205+ billions.
Wednesday, November 24, 2010
Nations with highest per capita income
1. Monaco; per capita GDP: $203,900
Monaco, a major tourist resort in the Mediterranean, has the highest per capita income in the world at a breathtaking $203,900. That's more than 175 times the per capita income in India.
The Principality of Monaco has booming high value-add industries and a strong services sector. Monaco has no income tax, but it makes most of its2. Liechtenstein: $113,210
Natives of Liechtenstein, a small country bordering Switzerland and Austria, are the second richest in the world in terms of annual per capita income.
The principality has an industrialised economy, with banking and financial services being the mainstay. Tourism too is a major revenue earner for the nation.
The personal income tax rates in Liechtenstein too are exceedingly low: basic income tax rate is 1.2 per cent on income up to 200,000 Swiss Francs, and maximum is 5 per cent on income over 2 million Swiss Francs a year.
Norway's per capita income stands at $86,440, which is the third highest in the world.
Norway has a mixed economy consisting of state-owned businesses and a robust free market. It's a highly developed and an industrialised state. Fishing, petroleum, hydel power, minerals contribute heavily to the nation's GDP.
4. Luxembourg: $74,430
Luxembourg's per capita income is at $74,430. That makes it the world's fourth highest PCI.
Luxembourg is located in Europe and is bordered by Belgium, France, and Germany.
The nation has highly developed industrial and financial sectors.
Luxembourg, one of the world's richest cities, also offers higher salaries. On an average, workers in Western European cities receive more than three times the pay of their colleagues in Eastern Europe.5. Channel Islands: $68,610
The per capita income in Channel Islands is a whopping $68,610. That makes it the fifth highest per capita income in the world.
Tourism is the major revenue generator for the Channel Islands. The islands of Jersey and Guernsey also provide financial services and are tax havens.
The Bailiwick of Jersey is a British Crown Dependency off the coast of Normandy, France. Jersey's major agricultural products are potatoes and dairy produce.
The source of milk is Jersey cattle, a small breed of cow that has also been acknowledged (though not widely so) for the quality of its meat.
Small-scale organic beef production has been reintroduced in an effort to diversify the industry.
6. Qatar: $66,100
The per capita income of Qataris is $66,100, the sixth highest in the world.
Qatar is an Arab emirate located in the Persian Gulf.
The nation's economy mainly depends on its huge oil and natural gas reserves. There is no income tax in Qatar.
Qatar is an oil- and gas-rich nation with world's third largest gas reserves.
Qatar has experienced rapid economic growth over the last several years on the back of high oil prices.
7. Bermuda: $60,000
Bermuda, a tourist's delight, is located in the North Atlantic Ocean.
Bermuda's per capita income is almost 30 per cent more than that of the United States. The tiny island nation's per capita income stands at just above $60,000. It has the seventh highest per capita income in the world.
Bermuda is a major financial centre and is particularly attractive because of its low taxation rates. Financial services is the nation's largest industry, followed by tourism.
Bermuda is a British overseas territory in the North Atlantic Ocean. Its capital is Hamilton. It is the oldest and most populous remaining British overseas territory. Bermuda has a very affluent economy with finance as its largest sector followed by tourism.
As the offshore domicile of many foreign companies, Bermuda has a highly-developed international business economy; it is an exporter of financial services, primarily insurance, reinsurance, investment funds and special purpose vehicles.
8. Denmark: $58,930Denmark's per capita income is at $58,930. According to World Bank rankings, it is the world's eighth highest PCI.
Denmark has a highly industrialised economy, with robust agricultural and corporate sectors.
Despite being one of the most competitive nations, it has a very weak financial regulatory system. Also, its labour laws are very lax and tilted heavily in favour of the employers.
9. Switzerland: $56,370
The Swiss enjoy a financially comfortable life, with a per capita income of $56,370. Switzerland ranks ninth in the World Bank's per capita income rankings.
Switzerland, a truly capitalist economy, has many giant banks and multinational corporations.
It also has highly developed industries in sectors like pharmaceuticals, chemicals, machine parts, electronics, precision instruments, banking, tourism, etc. Dairy farming too is an age old industry in Switzerland. It has very low tax rates.
10. Kuwait: $53,930
Kuwaitis have the tenth highest per capita income in the world.
The country has the world's fifth largest oil reserves. The Kuwait Stock Exchange, which has about 200 firms listed, is the second-largest stock exchange in the Arab world.
Petroleum and petroleum products now account for nearly 95 per cent of Kuwait's export revenues, and 80 per cent of government income.
Kuwait is regarded as one of the most economically developed countries in the Arab League.
20 nations with largest foreign exchange reserves
China (Rank 1)
The world's fastest growing economy, China saw its foreign-exchange reserves rise to a record $2.65 trillion by the end of September 2010.
According to People's Bank of China, currency holdings rose about $194 billion.
China's trade surplus and inflows of cash from foreign direct investment also drive up the reserves, which rose 16.5 percent by the end of September from a year earlier.
Japan (Rank 2)
Japan's foreign-exchange reserves shot to a new record high of $1.110 trillion at the end of September 2010.
Reserves grew by $39.44 billion, up for a fourth straight month.
The previous all-time high was below $1.074 trillion, during November 2009.
Russia (Rank 3)
Russia holds the world's third-largest reserves.
Russia's gold and foreign exchange reserves fell to $495.6 billion in the week to October 29 from $498.7 billion.
The oil rich Saudi Arabian economy has forex reserves to the tune of $410.3 billion as of December 2009.
Saudi Arabia possesses 25 per cent of the world's proven petroleum reserves, ranks as the largest exporter of petroleum.
Taiwan (Rank 5)
Taiwan's foreign exchange reserves rose for the 24th consecutive month in October to reach a record high of $383.84 billion.
The nation's foreign exchange reserves were up $3.33 billion at the end of October from a month earlier, according to the Central Bank of the Republic of China.
Taiwan's rapid economic growth in the decades after World War II has transformed one of the Four Asian Tigers.
India (Rank 6)
The country's foreign exchange reserves breached the $300-billion mark for the first time since 2008 with an addition of $2.2-billion on the back of a healthy rise in foreign currency.
The rise to $300.21-billion puts India, which has attracted $35-billion of foreign fund flows in capital markets alone this fiscal, in a select group of countries.
India's foreign exchange reserves had earlier touched $300-billion in March 2008, before the setting-in of the global slowdown in September that year.
South Korea (Rank 7)
South Korea's foreign reserves amounted to $293.35 billion, as of October 2010 scoring a new record high.
According to the Bank of Korea (BOK), the October reserves rose $3.57 billion from the $289.78 billion at the end of September.
Brazil (Rank 8)
Brazilian foreign exchange reserves hit a high of $271.472 billion.
It is the highest figure ever recorded in the country.
Hong Kong (Rank 9)Hong Kong's forex reserves increased in October from the previous month.
The total official foreign currency reserve assets amounted to $267 billion in October, up from $266.1 billion in the previous month.
A year earlier, forex reserves totaled $240.1 billion.
Switzerland (Rank 10)
Switzerland, one of the world's richest and most investment-friendly destinations has forex reserves to the tune of $249.5 billion as of August 2010.
Openness to global trade and investment has enabled Switzerland to become one of the world's most competitive and flexible economies.
Singapore (Rank 11)
Singapore economy remains on track to achieve the overall growth forecast of 13 to 15 per cent for the whole of 2010.
As of October 2010, the island-nation's forex reserves stand at $221.39 billion.
Germany (Rank 12)
Germany 's forex reserves stood at $205.75 billion as of September 2010.
The country is the largest national economy in Europe and the fourth-largest by nominal GDP in the world.
Germany is the world's second largest exporter with $1.120 trillion exported in 2009.
France (Rank 13)
France's foreign exchange reserves have declined by 4.37 per cent to $177.3 billion by the end of September 2010.
France has $102.3 billion in gold reserves, $54.6 billion in foreign currency and accounts receivable in the International Monetary Fund worth $20 billion.
Thailand (Rank 14)
Thailand's foreign-exchange reserves rose 1.5 per cent to $157 billion in the week ended September 3, 2010.
Algeria (Rank 15)
Algeria's foreign exchange reserves reached $146 billion at the end of September, slightly higher than at the half-year stage.
Reserves stood at $144.3 billion at the end of June, up from $143.1 billion in December 2008.
Oil and gas sales abroad account for 97 per cent of Algeria's total exports.
Italy (Rank 16)The world's 8th largest exporter has foreign exchange reserves of $144.84 billion as of August 2010.
United States (Rank 17)The US economy is the world's largest economy with forex reserves at $136.53 billion.
It is also the world's largest producer of manufactured goods and fourth-largest producer of agricultural products.
Mexico (Rank 18)
The economy of Mexico is the 13th largest in the world in nominal terms; and the 11th by purchasing power parity, according to the World Bank.
Mexico's forex reserves stand at $110.65 billion.
MALAYSIA ( Rank 19)
Malaysia's gross international reserves reached $104.6 billion as on October 15, up from $100.7 billion as on September 30.
The foreign currency reserves increased to $94.1 billion from $90.3 billion in the previous period.
The gold reserves remained unchanged at 1.5 billion.
Iran (Rank 20)Iran's foreign exchange reserves stand at $100 billion.
In February 2008, the forex reserves stood at $76.1 billion.
Thursday, November 18, 2010
Rest In Peace.
My aunt has just passed away a couple of weeks ago.I managed to meet her during my 1st trip to Hainan last June.Will be going there again next March but she won't be around this time.May her soul rest in peace.
Tuesday, November 16, 2010
PTPTN loans repayment.
Penuntut institusi pengajian tinggi awam (IPTA) atau swasta (IPTS) yang membuat pinjaman dengan Perbadanan Tabung Pendidikan Tinggi Nasional (PTPTN) wajib memulakan pembayaran hutang tersebut selepas enam bulan mereka menamatkan pengajian.
Pegawai Perhubungan Awam PTPTN, Rina Rahman berkata, jika mereka tidak mampu membuat bayaran mengikut jadual yang ditetapkan, rayuan penangguhan hendaklah dikemukakan kepada PTPTN.
Menurutnya, jika peminjam gagal berbuat demikian, PTPTN akan menghantar notis peringatan pertama disusuli yang kedua selepas sebulan notis peringatan pertama dikeluarkan.
''Penghantaran notis peringatan ketiga dilakukan selepas enam hingga 12 bulan notis peringatan kedua dikeluarkan. Seterusnya, panel peguam PTPTN akan menghantar notis tuntutan (LOD) dalam tempoh dua bulan selepas notis peringatan ketiga.
''Tindakan saman dalam tempoh tiga hingga 12 bulan selepas LOD dan penghakiman oleh mahkamah iaitu kos pentadbiran atas amaun tuntutan kebiasaannya ditetapkan oleh mahkamah tidak melebihi lapan peratus setahun,'' katanya dalam kenyataan akhbar di sini hari ini.
Beliau berkata demikian bagi mengulas rungutan seorang pembaca dalam ruangan Forum akhbar ini pada 12 November lalu bahawa isterinya yang menerima pinjaman PTPTN sebanyak RM21,000 disenaraihitamkan kerana tidak membayar pinjaman sejak tamat pengajian pada 2005.
Tambah Rina, oleh kerana maklumat yang kurang lengkap berkaitan kes itu, PTPTN mengandaikan kesemua proses penguatkuasaan telah diuruskan dan isteri pengadu telah dikenakan kos pentadbiran lapan peratus setahun.
''Mengikut prosedur tahun lepas, mereka yang terlibat dikehendaki membayar keseluruhan amaun tunggakan dengan kos pentadbiran sebanyak lapan peratus setahun,'' jelasnya.
Bagaimanapun menurutnya, mulai tahun ini PTPTN bersedia mengadakan rundingan bagi kes-kes seumpama itu dan peminjam yang mempunyai masalah dinasihatkan berkunjung ke pejabat PTPTN bagi mengadakan rundingan lanjut mengenai kaedah bayaran balik yang bersesuaian.
Orang ramai juga boleh menghubungi talian 03-20982317/2318 bagi mendapatkan maklumat lanjut.
Stomach Cancer
Stomach cancer is the number seven most common cancer among males in Malaysia, and the tenth for women. Dr Gurunathan says yet many Malaysians are still unaware of its symptoms.
This is because they often dismiss them as a normal stomach ache caused by irregular eating hours or poor eating habits.
He says those at Stage 1 or Stage 2 of stomach cancer may experience the following symptoms, which are not too different from normal stomach pain:
- Indigestion or stomach discomfort
- A bloated sensation, particularly after eating
- Early satiety, where a person feels full after eating only a small amount of food
- Heartburn
- Mild nausea
However, he says, many experience very few of these symptoms in the early stages. The symptoms in the later stages of the cancer are more obvious, such as blackish stool, which indicate bleeding in the stomach, weight loss, appetite loss, lethargy, frequent vomiting or vomiting blood.
“Sadly, these extreme symptoms are the ones that finally forces patients to go to the hospital to seek treatment,” says Dr Ragunathan. “By then, it may be too late.”
H. Pylori infection
The exact cause of stomach cancer is unknown, but some factors can increase the risk of getting the cancer.
Studies have found the presence of the bacteria Helicobacter Pylori, or H. Pylori, in 70-90 per cent of the patients with stomach cancer.
These bacteria can act as a carcinogen that can eventually lead to stomach cancer, says Dr Ragunathan. However, not everyone infected will end up with cancer.
He notes an interesting finding of a research in Malaysia which shows more Indians infected with H. Pylori compared with the Chinese, yet more Chinese suffer from stomach cancer.
Dr Ragunathan says the early symptoms of H. Pylori infection are almost similar to that of stomach cancer, and sometimes patients are treated using over-the-counter medication.
“But if you have recurrent attacks of symptoms despite being on medication, you need to go to a hospital and get yourself checked,” he says.
A routine blood test can determine if one is infected by H. Pylori. Treatment can be as simple as a week’s dosage of antibiotics, he says.
Will there be recurrent infections? Probably, says the doctor, but chances are very slim.
Genetics
Studies show ethnicity and genetics also seem to play quite a significant part in determining who is more pre-disposed to getting the cancer.
Statistics by the National Cancer Institute in 2006 reveal that the Chinese make up 61.7 per cent of stomach cancer patients, followed by the Malays (25.9 per cent) and Indians (12.4 per cent).
“We have tried to find a correlation between the types of diet exclusive to an ethnic group and other possible factors, but due to the melting pot that is Malaysia, the results were rather inconclusive,” he says.
Lay off raw food
Interestingly, prolonged ingestion of raw foods can increase the risk of getting the cancer. This finding disputes the belief of some health advocates, which advocates raw food as the healthier alternative to cooked foods.
“Raw foods have been cited as one of the reasons why Japan has higher incidences of stomach cancer,” says Dr Ragunathan.
“I’m not saying you can’t eat sushi at all, but perhaps it can be limited to once a month.”
Besides that, a diet of salt-cured, smoked, pickled or preserved foods, which are very common in countries like China, Korea and Japan, have also been associated with an increased risk of stomach cancer.
Obesity, aging and bad habits such as cigarette smoking and regular alcohol consumption are also cited as contributing factors for stomach cancer.
In Japan, where the incidence of stomach cancer is very high, mass screening is carried out for anyone above 40.
“However, it is not feasible in Malaysia because incidences aren’t as high as Japan’s and will not be as cost-effective,” says Dr Ragunathan.
Diagnosing and Treatment
He says detecting stomach cancer can be done through an endoscopy. This is where a tube with a video lense at its tip is inserted into the stomach cavity via the mouth.
The endoscopist can examine the entire stomach wall visually and take tissue samples of suspicious areas to determine the presence of cancer cells, if any.
He says in government hospitals, endoscopies can be done at the heavily-subsidised price of RM20.
However, he says, sometimes doctors are keen to treat with just medication alone.
Therefore, he says, if a patient is over 45, has family history of stomach cancer and has been suffering of the symptoms for some time, they should relay this to the doctor and ask: “Should I have an endoscopy done?”
If stomach cancer is detected while it is still at stage 1, surgery may not even be required to remove the tumour, says Dr Ragunathan.
“It can be removed through endoscopy, and for stage 2, a surgery called gastractomy may be required,” he says.
The procedure involves removing from half to the entire stomach, depending on the location of the tumour. This may be followed by chemotherapy or radiotherapy.
Can a person live without his stomach? Surprisingly, the doctor says yes.
“They can still enjoy a reasonably good life. The only problem is that they may have to eat six or seven small meals instead of two or three large meals as there is no place - or for those who have their stomachs partially removed - limited space to hold the food,” he says.
However, stage 3 and 4 may be more difficult to treat, he says.
“Treatment would be more to palliative care, radiotherapy and chemotherapy.
So do your screening early if you suspect something amiss. It can be treated if detected early enough.”
Dr Gurunathan is the organising chairman for the two day Congress begining Nov 10 organised by The Malaysian Upper Gastrointestinal Surgical Club and the College of Surgeons.
Well known foreign and local specialists attended and spoke at the Congress, which discussed topics pertaining to upper gastro intestinal surgery, a fairly new and rapidly progressing subspeciality in Malaysia
No new fuels before oil runs out
THE world will run out of oil around 100 years before replacement energy sources are available, if oil use and development of new fuels continue at the current pace, a US study warns.
Researchers at the University of California, Davis (UC-Davis) used the current share prices of oil companies and alternative energy companies to predict when replacement fuels will be ready to fill the gap left when oil runs dry. And the study's findings weren't very good for the oil-hungry world.
If the world's oil reserves were the 1.332 trillion barrels estimated in 2008 and oil consumption stood at 85.22 million barrels a day and growing yearly at 1.3 per cent, oil would be depleted by 2041, says the study published online last week by Environmental Science and Technology.
But by plugging current stock market prices into a complex equation, UC-Davis engineering professor Debbie Niemeier and postdoctoral researcher Nataliya Malyshkina calculated that a viable alternative fuel to oil will not be available before the middle of next century.
The researchers analysed the share prices of 25 oil companies quoted on US, European and Australian stock exchanges, and of 44 alternative energy companies that produce fuels such as ethanol or bio-diesel, or are developing fuel cells, batteries and propulsion systems aimed at replacing gasoline and diesel in vehicles of the future.
What they found is that the market capitalisation, or total value of all stock shares, of traditional oil companies far outstripped that of the alternative energy companies. That indicated to them that investors believe oil is going to do well in the near future and occupy a larger share of the energy market than alternative energy, said Dr MalyshkinaMonday, November 8, 2010
Walk may help to preserve memory.
Walks not only help older people stay physically fit, they may also be good for their brains, a new US study has shown.
The study, by a team of University of Pittsburgh researchers led by neurologist Kirk Erickson, suggested that walking at least 10 kilometres a week protected against age-related memory loss.
The results were published in Neurology, the medical journal of the American Academy of Neurology.
"Brain size shrinks in late adulthood, which can cause memory problems," said Erickson, who proposed further studies to determine whether, and what kind of, fitness training could help prevent dementia and Alzheimer's disease.
A total of 299 seniors, all initially dementia-free, recorded how far they walked weekly. After nine years, researchers measured their
brain sizes and found that seniors who walked 10 to 16 kilometres a week had preserved more grey matter than those who walked less.
Four years later, participants were tested for cognitive impairment and dementia. By then, 116 (40 per cent) had developed one
or the other. Participants who walked the most cut their risk of memory loss in half.
"If regular exercise in midlife could improve brain health and improve thinking and memory in later life, it would be one more
reason to make regular exercise in people of all ages a public health imperative,
Tuesday, November 2, 2010
Eat to beat cholesterol
Some years back, a friend of mine was shocked to learn during an annual body check-up that her cholesterol levels were way above the recommended levels for an average adult. She was in her late 20s then.
On hindsight, her shockingly high blood cholesterol wasn't surprising. Despite her svelte figure, her lifestyle - a daily pint of high-fat ice-cream coupled with a non-existent exercise routine - was hardly cholesterol-friendly.
We all know that certain foods such as ice-cream, organ meats such as liver and intestines, egg yolks and shellfish can raise our cholesterol levels. The good news is, a few tweaks to your diet may be able to do the reverse.
According to Dr Chin Chee Tang, a consultant at the department of cardiology at the National Heart Centre Singapore (NHCS), some cholesterol is required for life - it is an essential building block of cell membranes in the body. In most people, the liver is able to make most of the cholesterol the body needs.
Overindulging in fried chicken wings and cakes, however, can be devastating for your cholesterol levels.
"When we eat foods rich in saturated fats, the normal digestive process leads to the absorption of cholesterol in the blood stream," said Dr Chin.
The good and the bad
In particular, Dr Chin said high levels of low-density lipoprotein (LDL) cholesterol, commonly known as bad cholesterol, is strongly associated with early or more rapid development of atherosclerosis, the narrowing of blood vessels in the body.
"Atherosclerosis in turn leads to other conditions such as heart disease, stroke, kidney failure or poor circulation," he explained.
On the association of high cholesterol with heart conditions, Dr Chin cited recent data from the National Registry of Diseases Office: It was reported that among Singaporeans who had a heart attack from 2007 to 2008, high cholesterol was present in 56 per cent of these patients.
To keep your blood cholesterol levels healthy, it is important to keep your saturated fat and trans fat intake low, according to Benjamin Lee, a nutritionist at Health Promotion Board's adult health division.
"Both types of fat are able to increase LDL cholesterol levels. Trans fat also reduces the level of high-density lipoprotein (HDL) cholesterol - also known as good cholesterol - and has more impact on blood cholesterol levels than cholesterol from food," said Lee.
In Singapore, Lee noted that most of our intake of saturated fat come from dishes prepared using coconut milk or cream, as well as from palm oil, which is usually labelled as "vegetable oil".
Trans fat is typically found in pastries and cakes made with vegetable shortening, commercially-prepared deep fried food and processed products containing partially-hydrogenated oil, he added.
"To be safe, limit your cholesterol intake to less than 300mg per day. Avoid consuming organ meat and shellfish more than twice a week, and have no more than four egg yolks per week," he advised.
But relying on diet isn't enough. Dr Chin urged smokers to also stub out and recommended at least 30 minutes of moderate intensity physical activity at least four times a week.
Eat your way to a healthier cholesterol level
Not all foods are equal. Studies have found that certain foods - such as salmon, walnuts, oatmeal and some veggies - can help control your cholesterol. Nehal Kamdar, senior dietitian at Raffles Hospital, suggests including these four heart-friendly foods into your diet.
1. Fatty fish
Oily fish such as salmon, mackerel and sardines are rich sources of omega-3 fatty acids, which help to lower blood fats linked to heart disease. According to Kamdar, omega-3 fatty acid prevent blood clots by making platelets less likely to clump together and stick to artery walls. It also makes blood vessels less likely to constrict. She suggested eating at least two servings of such fish twice a week. Just be sure to cook your fish using healthier methods such as steaming and baking to avoid unhealthy fats.
2. Go nuts
Nuts such as walnuts and almonds are high in polyunsaturated fatty acids, which keep blood vessels healthy. In particular, walnuts are one of the best plant sources of protein as they are packed with vitamins, fibre and antioxidants, said Kamdar. But be sure to stick to just 30g (a fistful) each day, and avoid nuts that are salted or coated with sugar. Besides nuts, Kamdar recommended including one to two tablespoonfuls of ground flax seed into your food each day to help lower bad cholesterol. However, Dr Chin Chee Tang of NHCS added that while some studies have shown that flax seed and peanuts may help lower cholesterol levels, further research is required to confirm their cholesterol-lowering benefits.
3. Soy good
Soy protein such as soy beans, tofu, soya milk and tempeh (fermented soybeans) may be able to keep cholesterol levels in check. "Rich in omega-3 fatty acids, protein, vitamin and minerals, soy protein is a good alternative to red meat as it is lower in fat and higher in fibre," said Kamdar. She added that those with high cholesterol may be able to lower their cholesterol levels when soy protein is eaten as part of a healthy low-fat diet.
4. A bowl of oatmeal a day keeps high cholesterol away
Eating oats not only keeps your bowel movements regular, it may even help lower cholesterol levels, and reduce risks of heart disease and diabetes, said Kamdar. Diabetes is another risk factor for heart disease. She added that oatmeal also fills a person up for a longer time, so he or she will not tempted by unhealthy snacks that may raise cholesterol levels.
What is considered a healthy level of cholesterol?
In general, the lower the total and LDL cholesterol levels, the lower your risk of getting medical problems associated with atherosclerosis, said Dr Chin Chee Tang of National Heart Centre Singapore.
What is considered a 'healthy' cholesterol level depends also on the presence of other medical conditions, he said.
"For an otherwise healthy individual with no other significant medical problems, a total cholesterol level greater than 6.2mmol/L (or 240mg/dL) is considered high and undesirable. Similarly, people with no significant medical problems should aim to have a LDL cholesterol level of no greater than 3.4mmol/L (130mg/dL)."
For patients who have medical problems such as a previous heart attack or stroke, the recommended levels are even lower.
On hindsight, her shockingly high blood cholesterol wasn't surprising. Despite her svelte figure, her lifestyle - a daily pint of high-fat ice-cream coupled with a non-existent exercise routine - was hardly cholesterol-friendly.
We all know that certain foods such as ice-cream, organ meats such as liver and intestines, egg yolks and shellfish can raise our cholesterol levels. The good news is, a few tweaks to your diet may be able to do the reverse.
According to Dr Chin Chee Tang, a consultant at the department of cardiology at the National Heart Centre Singapore (NHCS), some cholesterol is required for life - it is an essential building block of cell membranes in the body. In most people, the liver is able to make most of the cholesterol the body needs.
Overindulging in fried chicken wings and cakes, however, can be devastating for your cholesterol levels.
"When we eat foods rich in saturated fats, the normal digestive process leads to the absorption of cholesterol in the blood stream," said Dr Chin.
The good and the bad
In particular, Dr Chin said high levels of low-density lipoprotein (LDL) cholesterol, commonly known as bad cholesterol, is strongly associated with early or more rapid development of atherosclerosis, the narrowing of blood vessels in the body.
"Atherosclerosis in turn leads to other conditions such as heart disease, stroke, kidney failure or poor circulation," he explained.
On the association of high cholesterol with heart conditions, Dr Chin cited recent data from the National Registry of Diseases Office: It was reported that among Singaporeans who had a heart attack from 2007 to 2008, high cholesterol was present in 56 per cent of these patients.
To keep your blood cholesterol levels healthy, it is important to keep your saturated fat and trans fat intake low, according to Benjamin Lee, a nutritionist at Health Promotion Board's adult health division.
"Both types of fat are able to increase LDL cholesterol levels. Trans fat also reduces the level of high-density lipoprotein (HDL) cholesterol - also known as good cholesterol - and has more impact on blood cholesterol levels than cholesterol from food," said Lee.
In Singapore, Lee noted that most of our intake of saturated fat come from dishes prepared using coconut milk or cream, as well as from palm oil, which is usually labelled as "vegetable oil".
Trans fat is typically found in pastries and cakes made with vegetable shortening, commercially-prepared deep fried food and processed products containing partially-hydrogenated oil, he added.
"To be safe, limit your cholesterol intake to less than 300mg per day. Avoid consuming organ meat and shellfish more than twice a week, and have no more than four egg yolks per week," he advised.
But relying on diet isn't enough. Dr Chin urged smokers to also stub out and recommended at least 30 minutes of moderate intensity physical activity at least four times a week.
Eat your way to a healthier cholesterol level
Not all foods are equal. Studies have found that certain foods - such as salmon, walnuts, oatmeal and some veggies - can help control your cholesterol. Nehal Kamdar, senior dietitian at Raffles Hospital, suggests including these four heart-friendly foods into your diet.
1. Fatty fish
Oily fish such as salmon, mackerel and sardines are rich sources of omega-3 fatty acids, which help to lower blood fats linked to heart disease. According to Kamdar, omega-3 fatty acid prevent blood clots by making platelets less likely to clump together and stick to artery walls. It also makes blood vessels less likely to constrict. She suggested eating at least two servings of such fish twice a week. Just be sure to cook your fish using healthier methods such as steaming and baking to avoid unhealthy fats.
2. Go nuts
Nuts such as walnuts and almonds are high in polyunsaturated fatty acids, which keep blood vessels healthy. In particular, walnuts are one of the best plant sources of protein as they are packed with vitamins, fibre and antioxidants, said Kamdar. But be sure to stick to just 30g (a fistful) each day, and avoid nuts that are salted or coated with sugar. Besides nuts, Kamdar recommended including one to two tablespoonfuls of ground flax seed into your food each day to help lower bad cholesterol. However, Dr Chin Chee Tang of NHCS added that while some studies have shown that flax seed and peanuts may help lower cholesterol levels, further research is required to confirm their cholesterol-lowering benefits.
3. Soy good
Soy protein such as soy beans, tofu, soya milk and tempeh (fermented soybeans) may be able to keep cholesterol levels in check. "Rich in omega-3 fatty acids, protein, vitamin and minerals, soy protein is a good alternative to red meat as it is lower in fat and higher in fibre," said Kamdar. She added that those with high cholesterol may be able to lower their cholesterol levels when soy protein is eaten as part of a healthy low-fat diet.
4. A bowl of oatmeal a day keeps high cholesterol away
Eating oats not only keeps your bowel movements regular, it may even help lower cholesterol levels, and reduce risks of heart disease and diabetes, said Kamdar. Diabetes is another risk factor for heart disease. She added that oatmeal also fills a person up for a longer time, so he or she will not tempted by unhealthy snacks that may raise cholesterol levels.
What is considered a healthy level of cholesterol?
In general, the lower the total and LDL cholesterol levels, the lower your risk of getting medical problems associated with atherosclerosis, said Dr Chin Chee Tang of National Heart Centre Singapore.
What is considered a 'healthy' cholesterol level depends also on the presence of other medical conditions, he said.
"For an otherwise healthy individual with no other significant medical problems, a total cholesterol level greater than 6.2mmol/L (or 240mg/dL) is considered high and undesirable. Similarly, people with no significant medical problems should aim to have a LDL cholesterol level of no greater than 3.4mmol/L (130mg/dL)."
For patients who have medical problems such as a previous heart attack or stroke, the recommended levels are even lower.
Be fit, have fewer colds
Couch potatoes are nearly twice as likely to catch a cold, and a third likelier to suffer bad symptoms of a cold, compared with counterparts who keep fit, American researchers reported on Tuesday.
They tracked 1,002 adults in Wisconsin aged 18-85 for 12 weeks in the autumn and winter of 2008, monitoring them for respiratory illness and weight and quizzing them about diet, lifestyle and aerobic exercise.
People who described themself as fit or who exercised up to five days a week or more, had between 4.4 and 4.9 "cold" days on average.
For those who fell in the middle category of fitness, and exercised between one and four days a week, this was 4.9-5.5 days.
But among counterparts who said they were of low fitness and who exercised only one day a week or less, the tally was between 8.2 and 8.6 days.
Good fitness also caused the severity of cold symptoms to fall by between 31 and 41 per cent lower compared with the most sedentary lifestyle.
Bouts of exercise unleash a temporary rise in immune defences, helping to boost preparedness against viral intruders, the study suggested.
It cited figures that the average adult in the US can expect to have a cold two to four times a year, and children between half a dozen and 10 colds a year. The cost to the US economy is put at around 40 billion dollars annually.
They tracked 1,002 adults in Wisconsin aged 18-85 for 12 weeks in the autumn and winter of 2008, monitoring them for respiratory illness and weight and quizzing them about diet, lifestyle and aerobic exercise.
People who described themself as fit or who exercised up to five days a week or more, had between 4.4 and 4.9 "cold" days on average.
For those who fell in the middle category of fitness, and exercised between one and four days a week, this was 4.9-5.5 days.
But among counterparts who said they were of low fitness and who exercised only one day a week or less, the tally was between 8.2 and 8.6 days.
Good fitness also caused the severity of cold symptoms to fall by between 31 and 41 per cent lower compared with the most sedentary lifestyle.
Bouts of exercise unleash a temporary rise in immune defences, helping to boost preparedness against viral intruders, the study suggested.
It cited figures that the average adult in the US can expect to have a cold two to four times a year, and children between half a dozen and 10 colds a year. The cost to the US economy is put at around 40 billion dollars annually.
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