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 GuideSnacks & Desserts · Hypertension
Smart snacks and how to enjoy sweets occasionally.
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, .
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)
Peanuts
ful sudani, mani, moongphali
Fits the DASH eating pattern — rich in potassium, fibre or calcium. Cook with little salt.
Portion: small handful (about 30 g)
Pistachios
fustuq, pista
Fits the DASH eating pattern — rich in potassium, fibre or calcium. Cook with little salt.
Portion: about 30 nuts (about 30 g)
Walnuts
akhrot, jawz
Fits the DASH eating pattern — rich in potassium, fibre or calcium. Cook with little salt.
Portion: 6–7 halves (about 15 g)
Air-popped popcorn
popcorn
Reasonable choice — prepare with little salt and avoid salty pickles or sauces alongside.
Portion: 3 cups (about 24 g)
Baklava
baklawa
Low in salt but high in sugar — limit to support healthy weight and blood pressure.
Portion: 2 small pieces (about 50 g)
Besan ladoo
laddu
Low in salt but high in sugar — limit to support healthy weight and blood pressure.
Portion: 1 piece (about 40 g)
Bibingka
rice cake
Low in salt but high in sugar — limit to support healthy weight and blood pressure.
Portion: 1 piece (about 100 g)
Dark chocolate (70%+)
dark chocolate
Reasonable choice — prepare with little salt and avoid salty pickles or sauces alongside.
Portion: 2 squares (about 20 g)
Digestive biscuits
biskut, cookies
Moderate salt — choose a small portion and don't add extra salt.
Portion: 2 biscuits (about 30 g)
Gulab jamun
gulab jaman
Low in salt but high in sugar — limit to support healthy weight and blood pressure.
Portion: 1 small piece (about 40 g)
Halo-halo
halu-halo
Low in salt but high in sugar — limit to support healthy weight and blood pressure.
Portion: 1 glass (about 300 g)
Honey
asal, pulot, shahad
Reasonable choice — prepare with little salt and avoid salty pickles or sauces alongside.
Portion: 1 tablespoon (about 21 g)
Ice cream
kulfi (similar), sorbetes
Low in salt but high in sugar — limit to support healthy weight and blood pressure.
Portion: ½ cup (about 66 g)
Jalebi
jilapi, zulbia
Low in salt but high in sugar — limit to support healthy weight and blood pressure.
Portion: 2 small pieces (about 50 g)
Kheer (rice pudding)
firni, payesh
Low in salt but high in sugar — limit to support healthy weight and blood pressure.
Portion: ½ cup (about 120 g)
Kunafa
knafeh
Low in salt but high in sugar — limit to support healthy weight and blood pressure.
Portion: 1 piece (about 100 g)
Leche flan
flan
Low in salt but high in sugar — limit to support healthy weight and blood pressure.
Portion: 1 thin slice (about 80 g)
Luqaimat
awamat, lokma
Low in salt but high in sugar — limit to support healthy weight and blood pressure.
Portion: 5 pieces (about 60 g)
Medu vada
uddina vade, ulundu vadai
Moderate salt — choose a small portion and don't add extra salt.
Portion: 2 pieces (about 80 g)
Milk chocolate
chocolate bar
Low in salt but high in sugar — limit to support healthy weight and blood pressure.
Portion: 1 small bar (about 40 g)
Payasam
kheer (South Indian), paysam
Low in salt but high in sugar — limit to support healthy weight and blood pressure.
Portion: ½ cup (about 120 g)
Rasmalai
ras malai
Low in salt but high in sugar — limit to support healthy weight and blood pressure.
Portion: 1 piece (about 80 g)
Roasted chana
bhuna chana, chickpea snack
Reasonable choice — prepare with little salt and avoid salty pickles or sauces alongside.
Portion: small handful (about 30 g)
Roasted makhana
fox nuts, lotus seeds
Reasonable choice — prepare with little salt and avoid salty pickles or sauces alongside.
Portion: 1 cup (about 25 g)
Suji halwa
sheera, sooji halwa
Low in salt but high in sugar — limit to support healthy weight and blood pressure.
Portion: ½ cup (about 100 g)
Table sugar
asukal, cheeni, sukkar
Reasonable choice — prepare with little salt and avoid salty pickles or sauces alongside.
Portion: 1 teaspoon (about 4 g)
Taho
silken tofu with syrup
Low in salt but high in sugar — limit to support healthy weight and blood pressure.
Portion: 1 cup (about 250 g)
Turon
banana lumpia
Low in salt but high in sugar — limit to support healthy weight and blood pressure.
Portion: 1 piece (about 80 g)
Umm Ali
om ali
Low in salt but high in sugar — limit to support healthy weight and blood pressure.
Portion: 1 small bowl (about 150 g)
Banana chips
kaya varuthathu
Very salty or processed — a major source of hidden sodium. Keep for rare occasions.
Portion: small handful (about 30 g)
French fries
chips, fries
Very salty or processed — a major source of hidden sodium. Keep for rare occasions.
Portion: 1 medium portion (about 117 g)
Lumpiang shanghai
fried spring rolls
Very salty or processed — a major source of hidden sodium. Keep for rare occasions.
Portion: 4 pieces (about 100 g)
Namkeen mixture
bombay mix, chevda
Very salty or processed — a major source of hidden sodium. Keep for rare occasions.
Portion: small handful (about 30 g)
Pakora
bhajia, pakoda
Very salty or processed — a major source of hidden sodium. Keep for rare occasions.
Portion: 5–6 pieces (about 100 g)
Pizza
pizza
Very salty or processed — a major source of hidden sodium. Keep for rare occasions.
Portion: 2 slices (about 200 g)
Samosa
sambusa, samsa
Very salty or processed — a major source of hidden sodium. Keep for rare occasions.
Portion: 1 medium (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, .