The 6 Best Foods for Low Blood Pressure, According to Health Experts
Constantly feeling tired and light-headed but not sure why? It may be related to low blood pressure. Health experts share the best foods and health tips to help combat this condition.
Reviewed by Dietitian Jessica Ball, M.S., RD
Hypotension, or low blood pressure, is much less common than hypertension (aka high blood pressure). Head to the Centers for Disease Control and Prevention and you’ll find pages on the prevalence of high blood pressure and tips and tricks to combat this condition. However, very few mention hypotension.
As a dietitian who personally struggles with low blood pressure and has experienced some of the more extreme consequences of this condition (like fainting), I wanted to share the facts on how to better manage this condition. Given the lack of available resources on managing hypotension, I’ve teamed up with doctors, dietitians and health experts to explain the science surrounding low blood pressure. Here we’ll take a deep dive into what hypotension is, what causes it and most importantly what to eat to feel your best.
What Is Low Blood Pressure?
Blood pressure is the force with which blood flows from your heart through your arteries. This constant blood flow helps deliver oxygen and nutrients to keep your body thriving. To say it’s sort of a big deal would be an understatement.
Blood pressure is measured to help identify how blood is flowing through your body. The first number in a blood pressure reading—the systolic blood pressure—measures the pressure in your arteries when your heart is beating. The second number—the diastolic blood pressure—measures the pressure in your arteries between beats when your heart is at rest. When blood pressure is measured, medical professionals record the systolic number over the diastolic number in millimeters of mercury (mmHg). Blood pressure levels that are used to diagnose conditions include:
Low Blood Pressure:
<90/60 mmHg
Normal Blood Pressure:
<120/80 mmHg
Pre-Hypertensive (at risk of high blood pressure):
120-139/80-89 mmHg
Hypertensive (considered high blood pressure):
>140/90 mmHg
Now, what exactly is low blood pressure? According to Sonali Ruder, M.D., a board-certified emergency medical physician and creator of the popular blog The Foodie Physician, “Low blood pressure occurs when the blood force is too low. Low blood pressure is generally considered to be a blood pressure reading lower than 90/60; however, what’s low for one person might be normal for someone else.”
Symptoms of Low Blood Pressure
“When the body can’t compensate for the quick drop in blood pressure, symptoms may arise in individuals with hypotension,” shares Ruder. While not everyone experiences the same symptoms with hypotension, Taylor Wallace, Ph.D., CFS, FACN, a professor at George Mason University and Forbes Health advisory board member, shares, “You may be diagnosed with low blood pressure if it falls below 90/60 mmHg and you have other symptoms like dizziness, light-headedness, weakness, nausea or blurred vision.”
Ruder also notes that low blood pressure can be asymptomatic as well. Given this, it’s important to focus on individualized treatment plans for patients with low blood pressure.
Risk Factors for Hypotension
A person's normal blood pressure levels will vary depending on their age, medical history and overall health. While a lower-than-normal blood pressure may be fine for some people due to their health history, it can be concerning for others. Ruder explains that some common risk factors for hypotension include inadequate hydration, anemia, severe infections, certain medications, low blood sugar, heart conditions and diseases of the nervous system, like Parkinson’s disease. Other conditions, such as nutrient deficiencies of vitamin B12 and folate, and life stages, such as pregnancy and older adulthood, can also place someone at risk of experiencing hypotension.
The 6 Best Foods for Low Blood Pressure
The 2020-2025 Dietary Guidelines for Americans recommends limiting sodium intake to no more than 2,300 milligrams per day, but individuals with hypotension may need to modify their intakes to include a bit more. According to Lauren Manaker, M.S., RDN, LD, a registered dietitian nutritionist at Nutrition Now Counseling and author, “Increasing salt intake can sometimes help treat low blood pressure. This is due to water retention in blood vessels from the higher salt intakes that causes your blood pressure to rise.”
A 2020 study published in Current Hypertension Reports found that foods that contain licorice may increase blood pressure; however, experts advise against going to stock up on candy, cookies and gum prepared with this ingredient or even the foods on store shelves with the highest sodium content. Instead, health experts recommend you choose wisely, focusing on nutrient-dense foods that contain sodium alongside other nutrients, too.
Consider adding these six foods to your next grocery haul to help manage low blood pressure.
1. Canned Beans
When you open a can of beans, one of the first things you may do is grab your colander and rinse the beans under cool, running water to decrease sodium by as much as 41%. However, those with hypotension may want to skip the water rinse. You can still reap the nutritional benefits canned beans offer like plant-based protein, dietary fiber, potassium and iron while delivering your body 450 milligrams of sodium per ½-cup serving. Canned beans also make a great post-workout fuel source to help you get enough protein, carbohydrates and electrolytes like sodium and potassium.
Try This: Eggs in Tomato Sauce with Chickpeas and Spinach
2. Canned Tuna
Deficiency of vitamin B12 and/or folate can cause megaloblastic anemia, a condition in which red blood cells become extremely large but are not fully developed. One of the complications of megaloblastic anemia is low blood pressure, as blood cannot efficiently deliver oxygen and nutrients to your body.
Thankfully, many foods contain both vitamin B12 and folate, like animal proteins and fortified foods. Ruder recommends canned tuna as a great option, as it not only packs 648 mg of sodium per can, but it also contains vitamin B12, folate and omega-3 fatty acids. A 2017 study published in Aging and Mental Health investigated roughly 1,000 community-living older adults and found that those who had hypotension also were at an increased risk for developing cognitive impairment later in life. Given the important role omega-3 fatty acids have in brain health, choosing foods like canned tuna is a win-win for both low blood pressure and cognitive health.
Try This: Tuna Casserole with Orzo, Eggplant, and Feta
3. Cottage Cheese
Another favorite of Ruder’s is cottage cheese. One half-cup serving of 2% fat cottage cheese provides 321 mg of sodium, making it a great base for a snack to incorporate into your meal plan. Top it with antioxidant-rich fruits, like blueberries, and heart-healthy fats, like nuts, to reap even more nutritional bang per bite (and a little more sodium, too).
Try This: Zucchini, Corn and Egg Casserole
4. Fortified Breakfast Cereal
Both Ruder and Wallace recommend using fortified foods that pack a punch of nutrition, such as fortified breakfast cereal. Choose those that are fortified with vitamin B12 and folate to help you maintain a healthy blood pressure. And try to limit intake of breakfast cereals that are high in added sugar, as eating them can lead to sharp spikes and subsequent crashes in blood sugar. Fortified cereals may not contain a significant source of sodium (the USDA reports 1 cup of Cheerios contains just 140 mg), but they’re a great option to reap nutrient benefits alongside other foods in your eating pattern that contain sodium.
Try This: Raspberry Yogurt Cereal Bowl
5. Olives
Olives make a wonderful addition to a diet for low blood pressure. Both Manaker and Ruder recommend including olives in a healthy eating pattern for those with low blood pressure. A 2020 review published in the Journal of Nutritional Science discussed the cardiovascular benefits that monounsaturated fats found in olives contribute to the diet, as well as antioxidant benefits coming from their vitamin E. Not to mention, a ¼-cup serving of green olives provides 530 mg of sodium. Combining olives with other lower-sodium foods, like lean proteins, whole grains, fruits and vegetables, is a great option to reap the heart-health benefits as well.
Try This: Chicken Cutlets with Tomatoes and Olives
6. Salted Roasted Nuts
Another favorite of Ruder’s is roasted salted nuts. Given the decades of research that show their heart-health benefits, nuts are a delicious and nutritious food that is convenient to munch on. A 1-ounce serving of salted roasted pistachios contains 120 mg of sodium, per the USDA. While this amount of sodium is not considered high, it has more than the lightly salted or unsalted varieties that those with normal blood pressure or hypertension may choose. Plus, for those who struggle with hypotension, it’s easy to find a bag of salted nuts to snack on at most markets and vending machines.
“Remember, the goal of incorporating sodium-containing foods for managing blood pressure isn’t to fill your body with a load of salt at once,” shares Manaker. “But rather to provide your body with doses during each eating occasion.”
Try This: Sweet and Salty Roasted Nuts
Tips for Managing Low Blood Pressure
Health experts agree that diet and lifestyle choices can make a big impact on managing low blood pressure. Not only may these tips help you improve how you feel, but they also lay the foundation for lifelong healthy habits.
Stay Hydrated
Ruder, Wallace and Manaker all stress that staying hydrated is a crucial factor for managing low blood pressure. Since dehydration can cause a decrease in blood volume, it can lead to a drop in blood pressure. Manaker shares, “Ensure you're drinking enough fluids throughout the day. Water is an excellent choice, but fruit juices and herbal teas can also contribute to your daily hydration needs.”
Exercise Regularly
Moving your body regularly is an effective way to help manage low blood pressure. When you exercise, blood volume increases as your heart pumps more blood to deliver oxygen to your body, simultaneously increasing your blood pressure.
Manaker says, “Physical activities like walking, jogging or cycling can help increase your blood pressure temporarily, and regular exercise can make that effect last longer. Exercise helps your heart pump blood more efficiently, thus improving your overall circulatory health. However, it is important to start slowly, especially if you have been inactive for a while, and gradually increase the intensity of your workouts.”
Eat Small, Frequent Meals
Ruder and Wallace recommend opting for smaller meals spread throughout the day, due to the decreased blood flow throughout your body after a large meal. Blood pressure changes as a result of the increased demand of blood needed in your intestines, causing postprandial hypotension, as blood flow then decreases to other areas of your body.
Avoid Sudden Position Changes
“Some people have a type of low blood pressure called orthostatic (or postural) hypotension where blood pressure drops significantly after standing from a seated position,” says Ruder. To be proactive if you find yourself feeling lightheaded when going from sitting to standing or lying to walking, move more slowly and with extra ease.
Consider Trying Compression Stockings
Compression socks help to constrict blood vessels, increasing blood pressure throughout your body. While you may wear these on long flights or car rides, Ruder suggests, if you struggle with low blood pressure, to make them a more regular part of your routine: “Compression stockings can reduce blood from pooling in your legs and can help alleviate symptoms.”
The Bottom Line
What defines low blood pressure that raises medical concerns is unique for each individual. If you are experiencing feelings of tiredness, fatigue, dizziness, shortness of breath or nausea and have a blood pressure reading less than 90/60 mmHg, you should seek medical attention to evaluate your condition. Consider adding foods higher in sodium and fortified with vitamin B12 and folate, like olives and fortified breakfast cereal, to your diet to help raise blood pressure and offset potential nutrient deficiencies. Hydration, rest and regular exercise can also help manage hypotension.
Read the original article on Eating Well.
