Hypertension affects one in four adults in Singapore, and every extra 1 gram of sodium can raise systolic blood pressure by 2–3 mmHg. Because many local favourites rely on salty sauces, broths, and preserved ingredients, it pays to know which ones carry the heaviest sodium load.
Smart ordering tips for hypertension
- Request less salt, soy sauce, or MSG when you order.
- Choose clear soups over thick gravies and sip sparingly.
- Balance each meal with fresh produce or potassium-rich fruit to counter sodium.
- BYO water bottle—it reminds you to hydrate without sweetened drinks.
- Track your daily sodium goal of ≤ 2,000 mg if you already have hypertension.
Top 10 local dishes to limit
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Bak Kut Teh
The peppery broth is simmered with salt, soy, and preserved vegetables. Limit the soup, remove visible fat, and pair with steamed greens instead of savoury youtiao.
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Hokkien Mee
Prawn stock, fish sauce, and sambal add intense flavour but contribute over 1,200 mg of sodium per plate. Request less stock, skip the belacan, and squeeze extra lime for flavour.
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Char Kway Teow
Dark soy sauce, fishcake, and cockles quickly add sodium. Ask for light soy only, extra bean sprouts, and go easy on the fishcake.
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Fishball Noodles (dry)
Vinegar, chilli, and soy-based sauces coat every strand. Switch to soup noodles with less seasoning or request the sauce on the side.
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Yong Tau Foo with gravy
Stuffed items are brined, then drowned in sweet sauce. Choose clear soup, limit the fried items, and add leafy vegetables for potassium.
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Nasi Lemak
Coconut rice, ikan bilis, and sambal all stack on sodium. Keep to a half portion of rice, swap fried chicken for grilled fish, and ration the sambal.
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Rendang and curry dishes
These gravies are concentrated with salt and coconut milk. Opt for lean meat portions, spoon off excess gravy, and combine with plain vegetables.
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Satay with ketupat
Marinades rely on soy sauce and sugar. Select lean chicken satay, limit the peanut sauce, and share the ketupat to cut sodium and carbs.
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Pickled and preserved sides
Achar, salted vegetables, and pickled radish are often hidden sodium sources. Treat them as condiments, not side dishes.
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Instant noodles
Many late-night suppers rely on instant noodles, where a single seasoning packet can exceed daily sodium limits. Use half the seasoning and enrich with fresh vegetables and egg.
Daily routines that support lower blood pressure
- 30 minutes of moderate-intensity exercise at least five days weekly.
- Limit alcohol to one standard drink per day, if at all.
- Practise stress reduction techniques such as deep breathing or guided meditation.
- Monitor home blood pressure at consistent times and track trends.
Combine these habits with sodium awareness to help your antihypertensive medication work more effectively.
When medical review is urgent
Seek immediate care if you record repeated readings above 180/110 mmHg, or if high readings accompany severe headache, chest pain, or visual changes. For sustained readings above 140/90 mmHg, book a teleconsult so our doctors can titrate medication, arrange labs, or refer you to a cardiologist if needed.
