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 GuidePakistani Foods · Hypertension
Everyday Pakistani staples — roti, daal, sabzi, biryani and more.
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)
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)
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)
Banana
kela, mauz, saging
Fits the DASH eating pattern — rich in potassium, fibre or calcium. Cook with little salt.
Portion: 1 small (about 100 g)
Besan chilla
gram flour pancake, pudla
Fits the DASH eating pattern — rich in potassium, fibre or calcium. Cook with little salt.
Portion: 1 large (about 80 g)
Bhindi masala (okra)
bamia, bhindi, okra
Fits the DASH eating pattern — rich in potassium, fibre or calcium. Cook with little salt.
Portion: 1 cup (about 160 g)
Bitter gourd (karela)
ampalaya, bitter melon, pavakkai
Fits the DASH eating pattern — rich in potassium, fibre or calcium. Cook with little salt.
Portion: 1 cup cooked (about 125 g)
Boiled potato
aloo, batata, patatas
Fits the DASH eating pattern — rich in potassium, fibre or calcium. Cook with little salt.
Portion: 1 medium (about 150 g)
Bottle gourd (lauki)
doodhi, ghiya, upo
Fits the DASH eating pattern — rich in potassium, fibre or calcium. Cook with little salt.
Portion: 1 cup cooked (about 150 g)
Carrot
gajar, jazar, karot
Fits the DASH eating pattern — rich in potassium, fibre or calcium. Cook with little salt.
Portion: 1 medium (about 61 g)
Cauliflower
gobi, qarnabeet
Fits the DASH eating pattern — rich in potassium, fibre or calcium. Cook with little salt.
Portion: 1 cup cooked (about 124 g)
Chana dal
bengal gram dal, daal chana
Fits the DASH eating pattern — rich in potassium, fibre or calcium. Cook with little salt.
Portion: 1 cup cooked (about 200 g)
Chickpeas (boiled)
garbanzos, hummus beans, kabuli chana
Fits the DASH eating pattern — rich in potassium, fibre or calcium. Cook with little salt.
Portion: ½ cup (about 82 g)
Chikoo (sapodilla)
chico, sapota
Fits the DASH eating pattern — rich in potassium, fibre or calcium. Cook with little salt.
Portion: 1 small (about 100 g)
Chole (chickpea curry)
chana masala, cholay
Fits the DASH eating pattern — rich in potassium, fibre or calcium. Cook with little salt.
Portion: 1 cup (about 200 g)
Cucumber raita
kheera raita
Fits the DASH eating pattern — rich in potassium, fibre or calcium. Cook with little salt.
Portion: ½ cup (about 100 g)
Cucumber salad
kheera, khiyar, pipino
Fits the DASH eating pattern — rich in potassium, fibre or calcium. Cook with little salt.
Portion: 1 cup (about 120 g)
Dates
khajoor, khalas, sukkari, tamr
Fits the DASH eating pattern — rich in potassium, fibre or calcium. Cook with little salt.
Portion: 2 dates (about 20 g)
Fresh figs
anjeer, teen
Fits the DASH eating pattern — rich in potassium, fibre or calcium. Cook with little salt.
Portion: 2 small (about 80 g)
Full-cream milk
whole milk
Fits the DASH eating pattern — rich in potassium, fibre or calcium. Cook with little salt.
Portion: 1 cup (250 ml) (about 250 g)
Grapes
angoor, inab, ubas
Fits the DASH eating pattern — rich in potassium, fibre or calcium. Cook with little salt.
Portion: 15 grapes (about 75 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)
Guava
amrood, bayabas, peru
Fits the DASH eating pattern — rich in potassium, fibre or calcium. Cook with little salt.
Portion: 1 medium (about 100 g)
Laban (buttermilk)
laban ayran, lassi (thin)
Fits the DASH eating pattern — rich in potassium, fibre or calcium. Cook with little salt.
Portion: 1 glass (200 ml) (about 200 g)
Low-fat milk
gatas, skimmed milk, toned milk
Fits the DASH eating pattern — rich in potassium, fibre or calcium. Cook with little salt.
Portion: 1 cup (250 ml) (about 250 g)
Mango
aam, manga, mangga
Fits the DASH eating pattern — rich in potassium, fibre or calcium. Cook with little salt.
Portion: ½ cup cubes (about 80 g)
Masoor dal (red lentils)
adas, lal masoor
Fits the DASH eating pattern — rich in potassium, fibre or calcium. Cook with little salt.
Portion: 1 cup cooked (about 200 g)
Mixed vegetable sabzi
mix sabzi
Fits the DASH eating pattern — rich in potassium, fibre or calcium. Cook with little salt.
Portion: 1 cup (about 150 g)
Moong dal
green gram dal, mung dal
Fits the DASH eating pattern — rich in potassium, fibre or calcium. Cook with little salt.
Portion: 1 cup cooked (about 200 g)
Orange / kinnow
burtuqal, dalandan, kinnow, malta
Fits the DASH eating pattern — rich in potassium, fibre or calcium. Cook with little salt.
Portion: 1 medium (about 130 g)
Palak / sarson saag
palak sabzi, saag
Fits the DASH eating pattern — rich in potassium, fibre or calcium. Cook with little salt.
Portion: 1 cup (about 180 g)
Papaya
papaya, papita
Fits the DASH eating pattern — rich in potassium, fibre or calcium. Cook with little salt.
Portion: 1 cup cubes (about 145 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)
Pear
kummathra, nashpati, peras
Fits the DASH eating pattern — rich in potassium, fibre or calcium. Cook with little salt.
Portion: 1 small (about 150 g)
Plain yogurt (dahi)
curd, yoghurt, zabadi
Fits the DASH eating pattern — rich in potassium, fibre or calcium. Cook with little salt.
Portion: ¾ cup (about 150 g)
Pomegranate
anar, rumman
Fits the DASH eating pattern — rich in potassium, fibre or calcium. Cook with little salt.
Portion: ½ cup seeds (about 87 g)
Rajma curry
kidney bean curry, rajmah
Fits the DASH eating pattern — rich in potassium, fibre or calcium. Cook with little salt.
Portion: 1 cup (about 200 g)
Spinach (plain cooked)
kangkong (similar), palak, sabanekh
Fits the DASH eating pattern — rich in potassium, fibre or calcium. Cook with little salt.
Portion: 1 cup cooked (about 180 g)
Tomato
kamatis, tamatar, tamatim
Fits the DASH eating pattern — rich in potassium, fibre or calcium. Cook with little salt.
Portion: 1 medium (about 123 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)
Watermelon
batikh, pakwan, tarbooz
Fits the DASH eating pattern — rich in potassium, fibre or calcium. Cook with little salt.
Portion: 1 cup cubes (about 150 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)
Aloo paratha
aaloo parantha
Reasonable choice — prepare with little salt and avoid salty pickles or sauces alongside.
Portion: 1 medium (about 120 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)
Bhatura
bhature
Reasonable choice — prepare with little salt and avoid salty pickles or sauces alongside.
Portion: 1 piece (about 80 g)
Butter chicken
murgh makhani
Moderate salt — choose a small portion and don't add extra salt.
Portion: 1 cup (about 200 g)
Chicken biryani
beryani, biryani
Moderate salt — choose a small portion and don't add extra salt.
Portion: 1 small cup (about 150 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 pulao
pilau, yakhni pulao
Reasonable choice — prepare with little salt and avoid salty pickles or sauces alongside.
Portion: 1 small cup (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)
Dal makhani
maa ki dal
Moderate salt — choose a small portion and don't add extra salt.
Portion: 1 cup (about 200 g)
Digestive biscuits
biskut, cookies
Moderate salt — choose a small portion and don't add extra salt.
Portion: 2 biscuits (about 30 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)
Green tea
sabz chai, shai akhdar
Reasonable choice — prepare with little salt and avoid salty pickles or sauces alongside.
Portion: 1 cup (about 240 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)
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)
Haleem
daleem, harees (South Asian)
Moderate salt — choose a small portion and don't add extra salt.
Portion: 1 cup (about 200 g)
Honey
asal, pulot, shahad
Reasonable choice — prepare with little salt and avoid salty pickles or sauces alongside.
Portion: 1 tablespoon (about 21 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)
Karak tea
karak chai
Low in salt but high in sugar — limit to support healthy weight and blood pressure.
Portion: 1 cup (200 ml) (about 200 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)
Khichdi (rice and lentil)
khichri, kitchari
Reasonable choice — prepare with little salt and avoid salty pickles or sauces alongside.
Portion: 1 cup (about 150 g)
Missi roti
besan roti
Reasonable choice — prepare with little salt and avoid salty pickles or sauces alongside.
Portion: 1 medium (about 50 g)
Naan (white flour)
nan, tandoori naan
Reasonable choice — prepare with little salt and avoid salty pickles or sauces alongside.
Portion: 1 piece (about 90 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)
Plain paratha
parantha, porotta
Reasonable choice — prepare with little salt and avoid salty pickles or sauces alongside.
Portion: 1 medium (about 80 g)
Puri
poori
Reasonable choice — prepare with little salt and avoid salty pickles or sauces alongside.
Portion: 2 small (about 50 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)
Seekh kebab
seekh kabab
Moderate salt — choose a small portion and don't add extra salt.
Portion: 2 pieces (about 100 g)
Sugarcane juice
ganderi, ganne ka ras
Low in salt but high in sugar — limit to support healthy weight and blood pressure.
Portion: 1 glass (250 ml) (about 250 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)
Sweet lassi
mango lassi, meethi lassi
Low in salt but high in sugar — limit to support healthy weight and blood pressure.
Portion: 1 glass (250 ml) (about 250 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)
Tandoori roti (whole wheat)
tanoori roti
Reasonable choice — prepare with little salt and avoid salty pickles or sauces alongside.
Portion: 1 piece (about 60 g)
Tea with milk and sugar
chai, doodh patti
Low in salt but high in sugar — limit to support healthy weight and blood pressure.
Portion: 1 cup (150 ml) (about 150 g)
Tea with milk, no sugar
sugar-free chai
Reasonable choice — prepare with little salt and avoid salty pickles or sauces alongside.
Portion: 1 cup (150 ml) (about 150 g)
Vegetable pulao
veg pilau
Reasonable choice — prepare with little salt and avoid salty pickles or sauces alongside.
Portion: 1 small cup (about 150 g)
Water
maa, pani, tubig
Reasonable choice — prepare with little salt and avoid salty pickles or sauces alongside.
Portion: 6–8 glasses a day (about 250 g)
White rice (boiled)
basmati, bhaat, chawal, kanin, ruz
Reasonable choice — prepare with little salt and avoid salty pickles or sauces alongside.
Portion: ½ cup cooked (1 fist) (about 100 g)
Whole-wheat chapati
chapatti, phulka, roti
Reasonable choice — prepare with little salt and avoid salty pickles or sauces alongside.
Portion: 1 medium (6-inch) (about 40 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)
Nihari
nahari
Very salty or processed — a major source of hidden sodium. Keep for rare occasions.
Portion: 1 cup (about 200 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)
Salted lassi
chaas, namkeen lassi
Very salty or processed — a major source of hidden sodium. Keep for rare occasions.
Portion: 1 glass (250 ml) (about 250 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, .