What foods are recommended for low blood pressure?

Let’s discover the foods that are beneficial for managing low blood pressure

Photo of author

By Manu

What to eat if you suffer from low blood pressure

Understanding the complex relationship between diet and blood pressure is crucial for maintaining overall well-being. In this exploration, we delve into the dietary factors that play a pivotal role in managing low blood pressure. From the foods to embrace for stability to those that should be approached with caution, we’ll navigate through a spectrum of nutritional insights.

By the end, you’ll be equipped with practical knowledge to make informed choices, empowering you to support your health and foster a balanced lifestyle. Let’s embark on this journey to discover nourishing solutions for optimal blood pressure.

In order to manage low blood pressure, steering clear of certain dietary pitfalls is paramount. So, let’s start with foods we should avoid in this situation.

What not to eat in case of low blood pressure

If you suffer from low blood pressure, it’s advisable to avoid consuming very hot foods and beverages, such as:

  • Avoid drinking tea and other very hot beverages because heat dilates blood vessels and increases sweating, potentially leading to a further drop in blood pressure.
  • Avoid alcoholic beverages.
  • Refrain from consuming excessively heavy meals that may cause postprandial hypotension.
  • Limit the intake of foods high in sugars.
  • Restrict the consumption of carbohydrate-rich foods such as potatoes, rice, pasta, and bread.
  • Avoid the use of hemp or cannabis.

What to eat if you suffer from low blood pressure

Combatting hypotension requires a diverse and balanced diet, incorporating proteins, fats, and carbohydrates.

Whole grains play a crucial role due to their abundance in vitamins B and C, along with essential minerals such as iron, potassium, and magnesium.

The Importance of Potassium

Potassium‘s regulatory role in blood pressure and heart rhythm makes it indispensable. Symptoms of potassium deficiency include weakness, poor reflexes, and fatigue. Replenish potassium regularly through foods like rice, leafy green vegetables, pineapple, and bananas, which aid in drainage, detoxification, and maintaining optimal blood pressure.

The Importance of Magnesium

Magnesium transforms sugars into energy, countering fatigue and potential drops in pressure. Deficiency symptoms include difficulty falling asleep and irritability. Rich sources of magnesium include nuts, whole grains, legumes, and cereals.

If dietary adjustments alone prove insufficient, consider supplementing with nutritional supplements to restore normal values.

Recommended Foods

Embrace seasonal fruits and vegetables like potatoes, green beans, tomatoes, zucchinis, peppers, and leafy greens. Include bananas, peaches, apricots, berries, as well as nuts such as walnuts, almonds, peanuts, and raisins for a well-rounded approach to supporting optimal blood pressure.

Let’s see in detail what to introduce into our diet in case of low blood pressure:

  • Bananas for their high potassium content.
  • Beetroots play a nutritional and energetic role as they contain sugars, vitamins, and minerals.
  • Potatoes for their high potassium content.
  • Leafy green vegetables for their high magnesium content.
  • Nuts and seeds for magnesium, such as almonds and pistachios.
  • Sweet fruits like dates and raisins.
  • Pomegranate, which contains vitamins A, B, C, and flavonoids. It helps maintain cholesterol levels for cardiovascular benefits.
  • Seaweed because they contain proteins, minerals, and vitamins.
  • Green tea, rich in antioxidants and pressure regulators, also containing a substance that helps balance blood sugar levels.
  • Hibiscus tea (karkadè), an infusion of hibiscus flowers originating from warmer African and tropical regions, is an excellent remedy for lifting spirits. It’s caffeine-free but rich in antioxidants.
  • Dark chocolate, because it contains epicatechin, a flavonoid that helps keep artery walls flexible, preventing blockages.
  • Royal jelly strengthens the tone of the heart muscle and has a dilating effect on coronary vessels, rebalancing blood pressure.

Meal Frequency

One of the most important aspects of a diet for treating low blood pressure is the quantity of portions consumed.

Most people are accustomed to having three meals a day, but it would be better to distribute them into 5-6 small, light meals. By doing so, you maintain a constant energy supply in the body, essential for preventing decreases in oxygen levels in cells, and consequently, symptoms like fainting, lethargy, and difficulty concentrating.

An ideal Breakfast

In the morning, it’s best to opt for a light but carbohydrate and mineral-rich breakfast:

  • Beverages: You can have coffee and tea, and licorice infusion is also recommended. You can alternate them with fresh orange juice.
  • Carbohydrates: Options include eating sweetened porridge or muesli, or having a savory breakfast with cooked barley or wheat topped with tomato slices and olives. Another option is a slice of bread spread with peanut butter and a grilled turkey slice, or whole-grain bread with olive pâté.
  • Fruit: Finish with a fresh seasonal fruit like apples or bananas.

What to Eat During Pregnancy with Low Blood Pressure

During pregnancy, there can be significant fluctuations in blood pressure. Generally, it remains stable in the first trimester, decreases in the second, and returns to normal in the third. These variations are due to the body’s natural adaptation mechanisms during pregnancy.

Although a drop in pressure during pregnancy is normal, you can still follow a suitable diet to manage it. In general, the same advice for those with low blood pressure applies, with some additional precautions for pregnant individuals:

  • Divide meals into many small snacks (for example, 6 small ones throughout the day instead of 3 main meals).
  • Drink enough water (1.5 to 2 liters per day) through fruits and vegetables, washed with disinfectants like bleach or baking soda to avoid toxoplasmosis.
  • Follow a healthy diet to get all the necessary nutrients for good health, focusing on variety. Prioritize whole grains, fruits, vegetables, lean meat, and fish.
  • Avoid alcoholic beverages.
  • Ensure an adequate salt intake, as pregnancy-related edema is due to hormonal changes leading to vasodilation.
low blood pressure
Manage low blood pressure with a better diet.

What to Eat Immediately to Raise Low Blood Pressure

If you experience a sudden drop in pressure, with values below 100/60 for women and 110/70 for men, some foods can help raise it immediately.

  • Drink plenty of water with the addition of 1 teaspoon of salt if facing a sudden drop. Salt helps retain water in the arteries, contributing to increased pressure. Liquids increase blood volume, and some sodium-rich waters can have a dual beneficial effect.
  • Avoid alcohol, as it dilates blood vessels and causes a more pronounced drop in pressure. They can also have a diuretic effect, worsening dehydration and hypotension.
  • Have some coffee or green tea, which helps stimulate circulation immediately, even though in the long term, it leads to dehydration. Low doses of caffeine and theine can help cope with the effects of low blood pressure, acting as stimulants that increase heart rate and reactivate blood circulation to restore pressure balance.
  • Consume dark chocolate, which has positive effects in small quantities. Too much can be counterproductive for cardiovascular health.
  • Suck on some pure licorice candies, as this plant has tonic properties.

What to Drink in Case of Low Blood Pressure?

There are also drinks that help restore proper mineral levels and aid in cases of low blood pressure.

  • Water: It is crucial for maintaining the right hydration level, alleviating symptoms of weakness, headaches, and excessive sweating. It’s better to prefer water rich in minerals. Overall, you should ensure at least 2.5 liters of water per day (including the liquids in the food you eat). Start in the morning, before breakfast, with a glass of water, and continue drinking throughout the day up to 1 liter.
  • Saline supplements based on potassium and magnesium.
  • Juices and smoothies: For a higher mineral intake, it’s better to prefer raw vegetables in juices and smoothies. You can choose fresh juices made from apples, celery, lemon, carrots, and oranges, according to personal taste.
  • Squeezed fruit juices: Orange juice and fruit juices are also good, to which you can add mint or ginger or other spices.
  • Herbal teas and infusions: Detox teas based on herbs capable of increasing pressure.
  • Beetroot juice: It has an immediate impact on blood pressure. It’s good for health and skin and can be eaten in salad or as a condiment. Peel and cut the beetroot into pieces, extract the juice with a juicer, add some water, salt, and pepper.

Herbal Teas for Low Blood Pressure

Herbal teas are particularly beneficial as they harness the hypertensive properties and tonifying action of certain aromatic and medicinal herbs.

Licorice is the top choice when it comes to herbal teas to increase blood pressure. It is essential not to consume it in large quantities if you already have high blood pressure, as it can contribute to heart problems (30 grams per day can be harmful).

Consult your doctor before using this remedy, as it has immediate effects on blood pressure.

Indeed, its properties act on blood flow and allow it to return to its usual rhythm quickly.

Other infusion options for those with low blood pressure include:

  • Sage and rosemary
  • Rhodiola and ginseng
  • Tormentil, very effective, both as a decoction and dry extract
  • Licorice and linden, which have hypertensive properties useful for increasing blood pressure

More on this topic

You might also be interested in: