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Foods Recommended for Hypertension
Foods should be selected for Potassium, Magnesium, Calcium, Fiber and Protein. I have not included meats that should be chosen for low fat,.
This table provides some of the foods to assist in Hypertension. Most of these items are already a part of the DASH Eating plan.
1. There is no salt added to any of the food items.
2. If you use canned foods, drain and rinse to reduce salt.
3. In every group, where possible I have tried to present them in order of Potassium content
4. Amount of food may not necessarily equal to the DASH Eating plan serving.
| mg | mg | mg | mg | g | g | ||
Fruits |
Amount | Potassium | Magnesium | Calcium | Vitamin-C | Fiber | Protein |
| Guava slices | 1 Cup | 688 | 36 | 30 | 376.7 | 8.9 | 4.21 |
| Banana slices | 1 Cup | 537 | 41 | 8 | 13 | 3.9 | 1.64 |
| Cantaloupe cubes | 1 Cup | 427 | 19 | 14 | 58.7 | 1.4 | 1.34 |
| Papaya cubed | 1 Cup | 360 | 14 | 34 | 86.5 | 2.5 | 0.85 |
| Peach slices | 1 Cup | 323 | 15 | 10 | 11.2 | 2.5 | 0.85 |
| Raisins | ¼ Cup | 309 | 13 | 21 | 0.9 | 1.5 | 1.27 |
| Dried Apricots | ¼ Cup | 257 | 7 | 12 | 0.2 | 1.6 | 0.88 |
| Mango sliced | 1 Cup | 257 | 15 | 17 | 45.7 | 3 | 0.84 |
| Prunes | ¼ Cup | 177 | 9 | 8 | 0.3 | 3 | 0.39 |
| Orange (sections only) | 1 Cup | 38 | 18 | 71 | 83.3 | 4.4 | 1.5 |
Beans, Nuts |
Amount | Potassium | Magnesium | Calcium | Vitamin-C | Fiber | Protein |
| Red kidney cooked (Rajma) | ½ Cup | 371 | 42 | 58 | 1.1 | 8.2 | 8.08 |
| Lentil cooked (Masoor) | ½ Cup | 365 | 36 | 19 | 1.5 | 7.8 | 8.93 |
| Pigeon pea (Toor) | ½ Cup | 323 | 39 | 36 | 0 | 5.6 | 5.68 |
| Garbanzo cooked (Cholay) | ½ Cup | 239 | 39 | 40 | 1.1 | 6.2 | 7.27 |
| Mung cooked (Moong) | ½ Cup | 208 | 57 | 48 | 0.9 | 5.8 | 6.79 |
| Almonds (12) raw | ½ oz | 103 | 39 | 35 | 0 | 1.7 | 3.01 |
| Peanuts roasted | ½ oz | 93 | 25 | 8 | 0 | 1.1 | 3.36 |
| Flax seed (Alsi) | 1 TBL | 82 | 43 | 24 | 0.2 | 3.3 | 2.34 |
Grains |
Amount | Potassium | Magnesium | Calcium | Vitamin-C | Fiber | Protein |
| Brown Rice Long grain cooked | ½ Cup | 42 | 42 | 10 | 0 | 1.8 | 2.52 |
| Whole wheat flour Roti using 1/3rd cup flour | 1 | 160 | 55 | 13 | 0 | 4.8 | 5.43 |
| Whole grain wheat bread slice | 1 | 50 | 12 | 26 | 0 | 1.1 | 2.28 |
Vegetables |
Amount | Potassium | Magnesium | Calcium | Vitamin-C | Fiber | Protein |
| Yam Cooked | ½ Cup | 456 | 12 | 10 | 8.2 | 2.7 | 1.1 |
| Spinach cooked | ½ Cup | 419 | 78 | 122 | 8.8 | 2.2 | 2.67 |
| Tomato raw chopped | 1 Cup | 400 | 20 | 9 | 46.8 | 2 | 1.53 |
| Carrots sliced raw | 1 Cup | 390 | 15 | 40 | 7.2 | 3.4 | 1.13 |
| Sweet Potato cooked no skin | ½ Cup | 377 | 30 | 44 | 21 | 4.1 | 2.25 |
| Acorn squash cooked | ½ Cup | 322 | 32 | 32 | 8 | 3.2 | 0.82 |
| Pumpkin cooked | ½ Cup | 282 | 11 | 18 | 5.8 | 1.3 | 0.88 |
| Tomatoes cooked | ½ Cup | 262 | 11 | 13 | 27.4 | 0.8 | 1.14 |
| Beets cooked | ½ Cup | 256 | 20 | 14 | 3.1 | 1.7 | 1.4 |
| Potato cooked no skin | ½ Cup | 256 | 16 | 6 | 5.8 | 1.4 | 1.33 |
| Broccoli cooked | ½ Cup | 229 | 16 | 31 | 50.6 | 2.6 | 1.86 |
| Carrots sliced cooked | ½ Cup | 183 | 8 | 23 | 2.8 | 2.3 | 0.59 |
| Bitter Gourd (Karela) | ½ Cup | 198 | 10 | 6 | 20.5 | 1.2 | 0.52 |
| Sweet Bell Pepper cooked | ½ Cup | 172 | 7 | 6 | 50.2 | 0.8 | 0.62 |
| Sweet Bell Pepper raw | 1 Cup | 161 | 9 | 9 | 74.0 | 1.6 | 0.79 |
| Spinach raw | 1 Cup | 167 | 24 | 30 | 8.4 | 0.7 | 0.86 |
| Mustard Greens cooked | ½ Cup | 141 | 11 | 52 | 17.7 | 1.4 | 1.58 |
| Mung Bean Sprouts cooked | ½ Cup | ||||||
Milk |
Amount | Potassium | Magnesium | Calcium | Vitamin-C | Fiber | Protein |
| 1% Milk | 1Cup | 366 | 27 | 290 | 0 | 0 | 8.22 |