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 GuideProtein Foods · Hypertension
Fish, chicken, eggs and paneer help keep you full and steady.
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, .
Grilled bangus (milkfish)
inihaw na bangus
Fits the DASH eating pattern — rich in potassium, fibre or calcium. Cook with little salt.
Portion: 1 serving (about 120 g)
Grilled white fish
hammour, machli, samak
Fits the DASH eating pattern — rich in potassium, fibre or calcium. Cook with little salt.
Portion: palm-size piece (about 120 g)
Kerala fish curry
meen curry, meen kuzhambu
Fits the DASH eating pattern — rich in potassium, fibre or calcium. Cook with little salt.
Portion: 1 cup (about 200 g)
Salmon
salmon
Fits the DASH eating pattern — rich in potassium, fibre or calcium. Cook with little salt.
Portion: palm-size piece (about 100 g)
Tofu
soybean curd, tokwa
Fits the DASH eating pattern — rich in potassium, fibre or calcium. Cook with little salt.
Portion: 100 g (about 100 g)
Aloo gosht
potato meat curry
Reasonable choice — prepare with little salt and avoid salty pickles or sauces alongside.
Portion: 1 cup (about 200 g)
Butter chicken
murgh makhani
Moderate salt — choose a small portion and don't add extra salt.
Portion: 1 cup (about 200 g)
Chicken adobo
adobong manok
Moderate salt — choose a small portion and don't add extra salt.
Portion: 1 serving (about 150 g)
Chicken chettinad
chettinad kozhi
Reasonable choice — prepare with little salt and avoid salty pickles or sauces alongside.
Portion: 1 cup (about 200 g)
Chicken karahi
kadai chicken
Reasonable choice — prepare with little salt and avoid salty pickles or sauces alongside.
Portion: 1 serving (about 150 g)
Chicken tikka (grilled)
tikka boti
Reasonable choice — prepare with little salt and avoid salty pickles or sauces alongside.
Portion: palm-size piece (about 100 g)
Egg (boiled)
anda, bayd, itlog
Reasonable choice — prepare with little salt and avoid salty pickles or sauces alongside.
Portion: 1 large egg (about 50 g)
Egg curry
anda curry, mutta curry
Reasonable choice — prepare with little salt and avoid salty pickles or sauces alongside.
Portion: 2 eggs with gravy (about 200 g)
Grilled chicken breast
chicken breast
Reasonable choice — prepare with little salt and avoid salty pickles or sauces alongside.
Portion: palm-size piece (about 100 g)
Haleem
daleem, harees (South Asian)
Moderate salt — choose a small portion and don't add extra salt.
Portion: 1 cup (about 200 g)
Palak paneer
saag paneer
Reasonable choice — prepare with little salt and avoid salty pickles or sauces alongside.
Portion: 1 cup (about 200 g)
Paneer
chenna, cottage cheese (Indian)
Reasonable choice — prepare with little salt and avoid salty pickles or sauces alongside.
Portion: 50 g (matchbox size × 2) (about 50 g)
Paneer tikka
tandoori paneer
Reasonable choice — prepare with little salt and avoid salty pickles or sauces alongside.
Portion: palm-size (about 100 g)
Seekh kebab
seekh kabab
Moderate salt — choose a small portion and don't add extra salt.
Portion: 2 pieces (about 100 g)
Shish tawook
shish taouk
Reasonable choice — prepare with little salt and avoid salty pickles or sauces alongside.
Portion: 1 skewer serving (about 150 g)
Sinigang na isda
sinigang
Moderate salt — choose a small portion and don't add extra salt.
Portion: 1 bowl (about 300 g)
Tinola
chicken tinola
Reasonable choice — prepare with little salt and avoid salty pickles or sauces alongside.
Portion: 1 bowl (about 300 g)
Beef burger
hamburger
Very salty or processed — a major source of hidden sodium. Keep for rare occasions.
Portion: 1 burger (about 220 g)
Chicken shawarma wrap
shawerma
Very salty or processed — a major source of hidden sodium. Keep for rare occasions.
Portion: 1 wrap (about 250 g)
Longganisa
longanisa
Very salty or processed — a major source of hidden sodium. Keep for rare occasions.
Portion: 2 pieces (about 80 g)
Nihari
nahari
Very salty or processed — a major source of hidden sodium. Keep for rare occasions.
Portion: 1 cup (about 200 g)
Pork adobo
adobong baboy
Very salty or processed — a major source of hidden sodium. Keep for rare occasions.
Portion: 1 serving (about 150 g)
Tocino
chicken tocino, pork tocino
Very salty or processed — a major source of hidden sodium. Keep for rare occasions.
Portion: 2–3 slices (about 100 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, .