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 GuideGrains & Cereals · Hypertension
Oats, millets, barley and other cereals — whole grains release energy more slowly.
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, .
Rolled oats
jai, oatmeal
Fits the DASH eating pattern — rich in potassium, fibre or calcium. Cook with little salt.
Portion: ½ cup dry (about 40 g)
Appam
hoppers, palappam
Reasonable choice — prepare with little salt and avoid salty pickles or sauces alongside.
Portion: 2 pieces (about 100 g)
Bulgur wheat
burghul, daliya
Reasonable choice — prepare with little salt and avoid salty pickles or sauces alongside.
Portion: ½ cup cooked (about 91 g)
Champorado
chocolate rice porridge
Low in salt but high in sugar — limit to support healthy weight and blood pressure.
Portion: 1 bowl (about 250 g)
Cornflakes
breakfast cereal
Moderate salt — choose a small portion and don't add extra salt.
Portion: 1 cup (about 30 g)
Dhokla
khaman
Reasonable choice — prepare with little salt and avoid salty pickles or sauces alongside.
Portion: 2 pieces (about 80 g)
Freekeh
frikeh
Reasonable choice — prepare with little salt and avoid salty pickles or sauces alongside.
Portion: ½ cup cooked (about 80 g)
Harees
harissa (Gulf)
Reasonable choice — prepare with little salt and avoid salty pickles or sauces alongside.
Portion: 1 cup (about 250 g)
Idiyappam
nool puttu, string hoppers
Reasonable choice — prepare with little salt and avoid salty pickles or sauces alongside.
Portion: 2 pieces (about 80 g)
Idli
iddli
Reasonable choice — prepare with little salt and avoid salty pickles or sauces alongside.
Portion: 2 idli (about 80 g)
Masala dosa
masale dose
Reasonable choice — prepare with little salt and avoid salty pickles or sauces alongside.
Portion: 1 large (about 200 g)
Pancit bihon
bihon guisado
Reasonable choice — prepare with little salt and avoid salty pickles or sauces alongside.
Portion: 1 cup (about 150 g)
Plain dosa
dosai, sada dosa
Reasonable choice — prepare with little salt and avoid salty pickles or sauces alongside.
Portion: 1 medium (about 80 g)
Poha
aval, flattened rice
Reasonable choice — prepare with little salt and avoid salty pickles or sauces alongside.
Portion: 1 cup (about 150 g)
Puttu
pittu
Reasonable choice — prepare with little salt and avoid salty pickles or sauces alongside.
Portion: 1 cup (about 120 g)
Quinoa
kinwa
Reasonable choice — prepare with little salt and avoid salty pickles or sauces alongside.
Portion: ½ cup cooked (about 90 g)
Ragi mudde
ragi ball, ragi kali
Reasonable choice — prepare with little salt and avoid salty pickles or sauces alongside.
Portion: 1 small ball (about 100 g)
Ragi roti
nachni bhakri, ragi rotti
Reasonable choice — prepare with little salt and avoid salty pickles or sauces alongside.
Portion: 1 small (about 60 g)
Upma
rava upma, uppittu
Reasonable choice — prepare with little salt and avoid salty pickles or sauces alongside.
Portion: 1 cup (about 180 g)
Uttapam
oothappam
Reasonable choice — prepare with little salt and avoid salty pickles or sauces alongside.
Portion: 1 medium (about 120 g)
Whole-wheat pasta
pasta
Reasonable choice — prepare with little salt and avoid salty pickles or sauces alongside.
Portion: 1 cup cooked (about 140 g)
Pancit canton
pansit
Very salty or processed — a major source of hidden sodium. Keep for rare occasions.
Portion: 1 cup (about 150 g)
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, .