What Is The Best Diet For Low Blood Pressure?: 4 Foods To Improve Low Blood Pressure

• According to the National Heart, Lung, and Blood Institute, low blood pressure is ​“when blood flows through your blood vessels at lower than normal pressures.”
• Several conditions may cause low blood pressure such as pregnancy, dehydration, certain medical conditions, blood loss, and more.
• In many cases, low blood pressure can be managed through diet and lifestyle changes.

Low blood pressure, or hypotension, occurs when the body pumps blood through blood vessels at a lower-than-usual rate.

Blood pressure is the measure of how forcefully blood flows through your arteries. If the pressure is too high or too low, it can result in various health issues.

Blood pressure is measured by two different numbers separated by a slash, which look similar to a fraction. The upper number, or systolic pressure, measures blood pressure when the heart is pumping, while the lower number, or diastolic pressure, measures blood pressure when the heart is resting. A normal blood pressure reading typically falls between 90/60 mm HG and 120/80 mm HG. While no specific number defines low blood pressure, anything below 90/60 mm HG is considered hypotensive.

Symptoms

Low blood pressure doesn’t typically cause symptoms in most people, but if there isn’t enough oxygenated blood flowing from the heart to the body, some symptoms may occur, including:

• Lightheadedness
• Dizziness
• Nausea
• Fainting
• Rapid or shallow breathing
• Fatigue
• Loss of concentration or confusion
• Neck or back pain
• Blurred vision
• Heart palpitations 

Risk Factors of Low Blood Pressure

There are a few reasons a person can be at risk for low blood pressure, including:

• Age: For adults over 65, low blood pressure commonly happens after eating or standing up.
• Medications: Certain medications may cause low blood pressure, such as those used to treat high blood pressure, some antidepressants, those that treat Parkinson’s disease, and erectile dysfunction.
• Medical conditions: Some conditions, such as Parkinson’s, may result in low blood pressure.

There are a few different types of low blood pressure:

• Orthostatic hypotension: this type occurs when you experience a sudden drop in pressure upon standing after sitting or lying down.
• Postprandial hypotension: this type occurs as a sudden drop in pressure, typically 1–2 hours after eating.
• Neurally mediated hypotension: this type occurs as a drop in pressure after standing for a long period of time.

Note: Orthostatic and postprandial hypotension occur more commonly in older adults, while neurally mediated hypotension is more common in children and young adults.

A drop in blood pressure can occur for many reasons. Most often, specific medical conditions are involved, including:

• Pregnancy
• Dehydration
• Low iron (anemia)
• Low blood sugar
• Blood loss
• Heart and heart valve conditions
• Severe infection
• Severe allergic reaction

Note: You can learn more about the causes of low blood pressure here.

Diet can impact blood pressure in many ways. Ensuring your body is properly hydrated and receiving the proper nutrients can go a long way toward keeping blood pressure at a normal rate.

For example, staying hydrated helps increase blood volume and raise blood pressure. Certain nutrients, such as Vitamin B‑12 and folate, help prevent anemia, which can lead to low blood pressure.

It’s important to have a balanced eating plan and proper hydration to maintain a healthy blood pressure. Some foods are essential to maintaining blood pressure, while others should be avoided. Here are some recommendations to elevate your blood pressure if it’s low: 

Stay Hydrated

Fluids, preferably water, help you stay hydrated, which raises blood levels in the body. Fluid intake varies from person to person, but on average, striving for eight eight-ounce glasses of water a day is recommended.

Eat Salty Foods

Salt can help elevate blood pressure, so eating good sources of salt, such as olives, tuna, or canned soup, can be beneficial. Adding small amounts of table salt to meals is also recommended, but salt should be added in moderation and under the guidance of a healthcare professional.

When eating salty foods, you should still be mindful of your intake of saturated fats. A diet high in saturated fat can raise your blood pressure too high, resulting in hypertension.

Get Plenty of B‑12 and Folate

Make sure your diet has plenty of B‑12 (cobalamin) and folate. B‑12 helps produce healthy red blood cells; without it, you are at risk for developing anemia (or low iron). If left untreated, this can lower blood pressure levels and lead to more serious issues, such as bleeding. Beef, liver, dairy, eggs, clams, and fortified foods are all strong sources of vitamin B‑12.

Folate (also called vitamin B9) can also result in anemia if not consumed, which can impact blood pressure levels. Foods such as asparagus, broccoli, low-fat dairy products, and salmon are all good sources of folate.

If you have difficulty obtaining adequate amounts of either vitamin in your diet, supplements may be beneficial.Just be sure to consult your healthcare provider to ensure they are safe and suitable for your specific needs.

Drink Caffeine

Caffeine may boost blood pressure levels when first consumed, but too much caffeine can cause dehydration so it’s important to drink plenty of water as well.

Foods to consider adding to your diet include:

• Canned beans
• Canned tuna
• Olives
• Salted and roasted nuts
• Fortified breakfast cereals
• Cottage cheese
• Dark leafy greens, such as kale
• Beets or beet juice
• Whole grains
• Licorice (in small amounts)
• Poultry
• Eggs

Canned fruit, beans, vegetables, fish, and soups can be a more cost-effective option for those who are budget-conscious. They also last longer and are just as healthy as fresh produce. 

Manage Carb Intake

Some studies show that a low-carb diet can be beneficial in helping with low blood pressure.

Meals high in carbs may paradoxically lower blood pressure due to their effect on insulin and leptin. Even more, healthy carbohydrates like fruits and vegetables may also be high in fiber which may contribute to lowering blood pressure. 

Eat Smaller Meals

Eating larger meals can cause a more significant blood pressure drop because it takes more effort to digest them. Try eating smaller meals throughout the day to avoid large pressure drops.

Avoid Alcohol

Alcohol can dehydrate you, which can lower your blood pressure levels so be sure to consume it in moderation and drink plenty of water if you choose to drink alcohol.

Outside of healthy eating, other lifestyle changes that can help manage and potentially treat low blood pressure include:

• Exercising regularly: staying physically active can get your heart pumping, raise your blood volume, and improve your overall blood pressure.
• Wearing compression stockings: compression stockings or socks can help improve circulation and keep blood from pooling in your legs, contributing to low blood pressure.
• Paying attention to body positions: blood pressure can drop from standing too quickly, so it’s best to get up slowly from sitting or lying down to avoid drops in pressure. Additionally, avoiding certain body positions, such as sitting cross-legged, is best since it can inhibit proper blood circulation.
• Avoiding long-term bed rest: unless medically necessary, avoid staying in bed for prolonged periods, as it can make it more difficult for your body to regulate blood pressure once you stand up again.

If you’ve been diagnosed with low blood pressure (hypotension), it’s important to monitor your blood pressure levels regularly. You can do this at home by purchasing a home blood pressure monitor.

To do a blood pressure reading at home, follow these steps:

1. Sit still and have good posture to ensure you have the most accurate reading.
2. Place the blood pressure cuff on your bare arm; doing a reading over clothes impacts the results.
3. Follow the instructions for your specific monitor on how to perform a reading.
4. Take 2–3 readings at one-minute intervals to get the best results.
5. Perform the blood pressure readings at the same time each day.

Note: You can learn more about how to take your blood pressure at home here.