Singapore’s hawker culture is rich, comforting, and inseparable from our national identity. Yet many beloved dishes are loaded with saturated fats and refined carbohydrates that push LDL (“bad”) cholesterol higher. This guide highlights the 10 worst offenders and offers heart-smart swaps that still honour authentic flavours.
Quick checklist for healthier hawker dining
- Ask for less oil, gravy, or coconut milk when you order.
- Remove visible skin and fat from meats before eating.
- Pair rich dishes with high-fibre sides such as vegetables, brown rice, or wholegrains.
- Keep portions modest—share a plate and fill the rest with nutrient-dense options.
- Stay hydrated with plain water or unsweetened drinks to curb overtreating.
The 10 dishes to watch closely
Instead of banning favourites outright, enjoy these dishes sparingly and use our suggested tweaks to reduce saturated fat intake.
-
Hainanese Chicken Rice
The poached bird may seem light, but chicken skin, schmaltzy rice, and dark soy elevate cholesterol. Choose breast meat without skin, request less oily rice, and add a side of blanched greens.
-
Char Kway Teow
Traditionally stir-fried in pork lard with cockles and Chinese sausage, this noodle favourite is a saturated fat bomb. Opt for less oil, extra bean sprouts, and skip the lap cheong to ease the load.
-
Laksa
Coconut milk and fried shrimp paste enrich the broth but ramp up LDL. Try a thinner broth, share a bowl, and top up with lean prawns or fishcake instead of processed seafood.
-
Nasi Lemak
Another coconut-heavy staple served with fried chicken, ikan bilis, and egg. Balance the meal with grilled protein, cucumber slices, and brown rice if available.
-
Chilli Crab
Crab meat is lean, but the sweet, buttery sauce and deep-fried mantou add hidden fats. Limit the gravy, choose steamed mantou, and partner with leafy vegetable dishes.
-
Hokkien Mee
Noodles simmered in rich prawn stock, pork belly, and lard bits push up saturated fats. Ask for more vegetables, reduce lard, and squeeze in extra lime to refresh the palate.
-
Roti Prata
Made with ghee and pan-fried multiple times, prata contains trans fats that worsen cholesterol panels. Choose plain or wholemeal prata, dab off excess oil, and pair with dhal instead of buttery curries.
-
Bak Kut Teh
Pork ribs simmered for hours release saturated fat into the soup. Request leaner cuts, skim the broth before drinking, and swap youtiao for steamed rice or wholegrain noodles.
-
Satay with Peanut Sauce
Fatty cuts marinated in oil and sugar become more indulgent when dunked in peanut sauce. Choose chicken breast satay, limit the sauce to a light drizzle, and add ketupat sparingly.
-
Curry Puffs
Deep-fried pastry pockets combine saturated fats and refined carbs. Bake or air-fry homemade versions, or swap for steamed dumplings filled with vegetables.
Build a heart-smart plate
High cholesterol responds best to a balanced plate: half vegetables, one-quarter lean protein, one-quarter wholegrains. Combine hawker favourites with fresh fruit, steamed greens, or soup-based dishes to dilute the overall fat content.
If you already have elevated LDL or triglycerides, book a teleconsult with our Singapore-registered doctors. We can interpret lab results, coordinate follow-up blood tests, and tailor medication—including statins—based on your overall risk profile.
When to see a doctor
- Your lipid panel shows LDL ≥ 4.1 mmol/L or triglycerides above 2.3 mmol/L.
- You have comorbidities such as diabetes, hypertension, or obesity.
- There is a family history of early cardiovascular disease or stroke.
- You experience chest discomfort, shortness of breath, or unexplained fatigue during routine activity.
DigitalHealth.sg offers $18 weekday teleconsults. After a video consult, you will receive a digital MC if clinically appropriate, plus recommended lifestyle adjustments and prescriptions delivered to your doorstep.
Balanced indulgence is possible
Singapore food will always be a celebration of culture. By moderating portion sizes, requesting simple tweaks, and focusing on fibre-rich sides, you can still savour iconic dishes while keeping cholesterol in check.
