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 GuideSouth Indian Foods · Hypertension
Idli, dosa, sambar, ragi and coconut-based dishes.
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, .
Avial
aviyal
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)
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)
Cabbage thoran
palya, poriyal
Fits the DASH eating pattern — rich in potassium, fibre or calcium. Cook with little salt.
Portion: 1 cup (about 150 g)
Fresh coconut meat (buko)
coconut flesh, thengai
Fits the DASH eating pattern — rich in potassium, fibre or calcium. Cook with little salt.
Portion: 2 tablespoons (about 40 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)
Jackfruit
chakka, kathal, langka
Fits the DASH eating pattern — rich in potassium, fibre or calcium. Cook with little salt.
Portion: ½ cup (about 80 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)
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)
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)
Moong sprouts
bean sprouts, togue
Fits the DASH eating pattern — rich in potassium, fibre or calcium. Cook with little salt.
Portion: 1 cup (about 100 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)
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)
Spiced buttermilk (moru)
majjige, neer mor
Fits the DASH eating pattern — rich in potassium, fibre or calcium. Cook with little salt.
Portion: 1 glass (250 ml) (about 250 g)
Sundal
chana sundal
Fits the DASH eating pattern — rich in potassium, fibre or calcium. Cook with little salt.
Portion: ½ cup (about 100 g)
Appam
hoppers, palappam
Reasonable choice — prepare with little salt and avoid salty pickles or sauces alongside.
Portion: 2 pieces (about 100 g)
Bisi bele bath
sambar rice
Reasonable choice — prepare with little salt and avoid salty pickles or sauces alongside.
Portion: 1 cup (about 200 g)
Brown rice
red rice, unpolished rice
Reasonable choice — prepare with little salt and avoid salty pickles or sauces alongside.
Portion: ½ cup cooked (about 100 g)
Chicken chettinad
chettinad kozhi
Reasonable choice — prepare with little salt and avoid salty pickles or sauces alongside.
Portion: 1 cup (about 200 g)
Coconut chutney
thengai chutney
Moderate salt — choose a small portion and don't add extra salt.
Portion: 2 tablespoons (about 30 g)
Coconut water
buko juice, nariyal pani
Low in salt but high in sugar — limit to support healthy weight and blood pressure.
Portion: 1 glass (250 ml) (about 240 g)
Curd rice
mosaranna, thayir sadam
Reasonable choice — prepare with little salt and avoid salty pickles or sauces alongside.
Portion: 1 cup (about 200 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)
Filter coffee with sugar
kaapi
Reasonable choice — prepare with little salt and avoid salty pickles or sauces alongside.
Portion: 1 cup (150 ml) (about 150 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)
Lemon rice
chitranna, elumichai sadam
Reasonable choice — prepare with little salt and avoid salty pickles or sauces alongside.
Portion: 1 small cup (about 150 g)
Masala dosa
masale dose
Reasonable choice — prepare with little salt and avoid salty pickles or sauces alongside.
Portion: 1 large (about 200 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)
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)
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)
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)
Rasam
chaaru, saaru
Moderate salt — choose a small portion and don't add extra salt.
Portion: 1 cup (about 200 g)
Sambar
sambhar
Moderate salt — choose a small portion and don't add extra salt.
Portion: 1 cup (about 200 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)
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)
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)
Banana chips
kaya varuthathu
Very salty or processed — a major source of hidden sodium. Keep for rare occasions.
Portion: small handful (about 30 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, .