Singapore’s hawker centres offer a variety of affordable and delicious meals, but many dishes can be high in unhealthy fats, sodium, and cholesterol. However, with smart choices, it is possible to lower cholesterol while eating exclusively at hawker centres. This guide provides practical strategies and meal recommendations to help improve heart health without compromising on convenience or taste.
Understanding Cholesterol and Dietary Impact
- LDL (Low-Density Lipoprotein): “Bad” cholesterol that contributes to artery-clogging plaque.
- HDL (High-Density Lipoprotein): “Good” cholesterol that helps remove excess cholesterol from the bloodstream.
- Trans and Saturated Fats: Common in deep-fried foods and processed ingredients, these fats raise LDL cholesterol.
- Soluble Fibre: Helps lower cholesterol by binding to it and expelling it from the body.
Best Hawker Food Choices for Lowering Cholesterol
1. Choose Clear Soups Over Creamy or Fried Dishes
- Opt for: Yong Tau Foo (without fried items), sliced fish soup, thunder tea rice (Lei Cha Fan).
- Avoid: Laksa, curry noodles, creamy soups with coconut milk.
- Why?: Clear broths are lower in saturated fats, while fish and vegetables provide omega-3s and fibre.
2. Select Whole-Grain and High-Fibre Options
- Opt for: Brown rice, wholemeal noodles, porridge with high-fibre toppings (e.g., mushrooms, greens).
- Avoid: White rice, fried noodles, high-carb dishes like char kway teow.
- Why?: Whole grains contain more fibre, which helps reduce cholesterol absorption.
3. Prioritise Lean Proteins Over Fatty Meats
- Opt for: Grilled or steamed fish, skinless chicken, tofu, eggs in moderation.
- Avoid: Pork belly, duck, processed meats like luncheon meat, fried chicken.
- Why?: Lean proteins offer essential nutrients without excessive saturated fats.
4. Increase Vegetable Intake
- Opt for: Chap Chye (braised vegetables), stir-fried greens (with minimal oil), vegetarian bee hoon.
- Avoid: Dishes with excessive oil like orh luak (oyster omelette) or stir-fried eggplant drenched in sauce.
- Why?: Vegetables provide fibre, antioxidants, and essential nutrients for heart health.
5. Go for Heart-Healthy Fats
- Opt for: Dishes with avocado, nuts, seeds, and oily fish like mackerel and sardines.
- Avoid: Dishes fried in palm oil or butter-heavy meals.
- Why?: Omega-3 fatty acids in fish help improve cholesterol levels.
6. Control Portion Sizes and Avoid Overeating
- Opt for: Smaller portions, sharing meals, mindful eating.
- Avoid: Upsizing meals, excessive sauces, overeating fried side dishes.
- Why?: Managing portion size prevents excessive calorie and fat intake.
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Healthier Choices for Specific Hawker Stalls
Economy Rice (Cai Png)
- Best Choices: Steamed fish, tofu, leafy greens, brown rice.
- What to Avoid: Deep-fried meats, curry dishes, sweet sauces.
Noodle Stalls
- Best Choices: Fishball noodles (soup version), wholemeal ban mian, vegetarian bee hoon.
- What to Avoid: Fried kway teow, instant noodles, creamy broths.
Malay Food Stalls
- Best Choices: Grilled ikan bakar, mee soto (without fried shallots), nasi padang with green vegetables.
- What to Avoid: Deep-fried goreng dishes, coconut-heavy curries.
Indian Food Stalls
- Best Choices: Dhal, chapati, tandoori chicken.
- What to Avoid: Roti prata, mutton biryani, deep-fried snacks like vadai.
Vegetarian Stalls
- Best Choices: Thunder tea rice, brown rice vegetarian bee hoon, tofu-based dishes.
- What to Avoid: Mock meats (often processed), deep-fried vegetarian dishes.
Beverage Choices to Lower Cholesterol
- Best Choices: Kopi O kosong (black coffee without sugar), green tea, barley water.
- What to Avoid: Bubble tea, sweetened drinks, condensed milk-heavy kopi/teh.
- Why?: Unsweetened drinks prevent excessive sugar intake, which contributes to weight gain and cholesterol imbalance.
Additional Tips to Reduce Cholesterol at Hawker Centres
1. Request Less Oil, Salt, and Sugar
- Politely ask hawkers to use less oil or salt in your dishes.
- Avoid sugary sauces like sweet soy sauce or condensed milk toppings.
2. Eat More Slowly and Mindfully
- Eating too fast can lead to overeating and weight gain.
- Chew thoroughly and enjoy the textures of natural ingredients.
3. Include Healthy Snacks
- Consider bringing your own heart-healthy snacks, such as nuts or fruit, to supplement meals.
4. Balance Out with Exercise
- A balanced diet combined with regular physical activity enhances cholesterol-lowering effects.
- Aim for at least 150 minutes of moderate-intensity exercise weekly.
Conclusion
Eating only at hawker centres does not mean sacrificing heart health. By making mindful food choices—such as opting for whole grains, lean proteins, and plenty of vegetables—you can effectively lower cholesterol while still enjoying Singapore’s rich hawker food culture. Small changes in portion control, meal selection, and beverage choices can lead to significant improvements in cholesterol levels within 30 days.
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