Hypertension
High blood pressure — causes, monitoring, treatment to target and a heart-healthy diet plan.
Hypertension Food Guide — search rice, roti, dal and 200 more foods, rated Green / Amber / Red for salt (sodium).
Open the Food GuideHypertension Food Guide
Eat well with hypertension
Less salt, more vegetables, fruit and pulses — the DASH way of eating lowers blood pressure. Each food is rated for salt (sodium).
203 foods rated · 74 Green · 113 Amber · 16 Red
Educational guidance only — not a personal diet prescription. Content is medically reviewed and based on recognised clinical guidelines — see references. If you have feedback or a suggestion to improve this website, .
Find a food
203 foods in this guide
Almonds
badam, lawz
Fits the DASH eating pattern — rich in potassium, fibre or calcium. Cook with little salt.
Portion: 10–12 almonds (about 15 g)
Aloo gobi
potato cauliflower
Fits the DASH eating pattern — rich in potassium, fibre or calcium. Cook with little salt.
Portion: 1 cup (about 150 g)
Apple
mansanas, seb, tuffah
Fits the DASH eating pattern — rich in potassium, fibre or calcium. Cook with little salt.
Portion: 1 small (about 150 g)
Avial
aviyal
Fits the DASH eating pattern — rich in potassium, fibre or calcium. Cook with little salt.
Portion: 1 cup (about 150 g)
Avocado
abukado, butter fruit
Fits the DASH eating pattern — rich in potassium, fibre or calcium. Cook with little salt.
Portion: ¼ fruit (about 50 g)
Baingan bharta
bhurtha, eggplant mash
Fits the DASH eating pattern — rich in potassium, fibre or calcium. Cook with little salt.
Portion: 1 cup (about 150 g)
Showing 6 Green choices — use search, filters or the categories below to see more.
How to read the colours
Green — Choose more often
Generally a good everyday choice in sensible portions.
Amber — Watch your portion
Fine to eat — keep the portion small and pair with protein or vegetables.
Red — Limit / avoid routinely
Best kept for occasional small amounts, not every day.
These colours are educational guidance, not strict rules. Your own plan depends on your medicines, weight, kidney health and goals — discuss it with your doctor.
Food categories
Cultural food collections
Practical guides
The DASH Plate
DASH can lower systolic blood pressure by 8–14 mmHg — as much as one medicine.
Cutting Salt
Aim for under 5 g of salt (one teaspoon) a day, including salt already in food.
Reading Sodium on Labels
Packaged foods supply most of our hidden salt.
Compare foods
See two or three foods side by side, with their hypertension rating.
Medical disclaimer: All content on this website is for general educational purposes only. It is not a substitute for professional medical advice, diagnosis or treatment, and reading it does not establish a doctor–patient relationship. Always consult a qualified clinician about your own health. Content is medically reviewed and based on recognised clinical guidelines — see references. If you have feedback or a suggestion to improve this website, .