What to eat when experiencing low blood pressure?

Low blood pressure: a common phenomenon

What is low blood pressure?

Blood pressure refers to the force exerted by blood on the walls of the blood vessels. This force must be sufficient to supply all body tissues with oxygenated blood and nutrients. However, it should not be excessively high, as this can damage blood vessel walls over time. When blood pressure is too low (below 90 mmHg systolic pressure and 60 mmHg diastolic pressure), it is referred to as hypotension or low blood pressure. It can be permanent or temporary, frequent or occasional.

What are the symptoms of hypotension?

Common symptoms include those experienced when standing up too quickly, such as dizziness, weakness, blurred vision, an increased heart rate, and nausea. These symptoms indicate that certain parts of the brain are not adequately oxygenated.

Possible causes of low blood pressure

Anyone can experience occasional low blood pressure. Most commonly, it is due to orthostatic hypotension, which occurs when there is a sudden change in posture (e.g., crouching, standing up too quickly, or leaning forward). Generally, the body responds with reflex actions to correct the pressure, such as an increased heart rate. Besides postural changes, the most frequent causes of hypotension and factors that worsen it include:

• Dehydration.
• Age, as after 60, the body reacts more slowly to changes in blood pressure.
• Rapid blood loss.
• Severe fatigue.
• Pregnancy.
• Significant and rapid weight loss.
• Low-sodium diets (though salt should still be consumed in moderation).
• Iron deficiency, which may lead to anaemia.
• Consumption of alcohol and cannabis.
• Use of certain medications, including diuretics, antihypertensives, antidepressants, and anxiolytics.
• Some medical conditions such as diabetes, varicose veins, heart failure, cardiac disorders, or neurodegenerative diseases.
• Insufficiency of the adrenal glands.
• Vagal syncope.
• Eating a large meal, which can affect digestion, consequently lowering blood pressure, particularly for elderly people or those weakened by conditions like diabetes, Parkinson’s disease, or kidney failure.

Most of the time, low blood pressure is not serious. However, it is advisable to consult a healthcare professional if it occurs frequently or causes bothersome symptoms.

What actions and foods should be prioritised during a sudden drop in blood pressure?

Immediate steps to take when blood pressure drops

If you frequently experience low blood pressure, it’s essential to know the reflex actions to take to naturally raise your pressure:

• Breathe slowly and avoid sudden movements.
• In cases of orthostatic hypotension, sit down or lean forward to increase blood flow to the brain, or lie down if necessary.
• Avoid hot environments, which can worsen hypotension by dilating blood vessels and causing dehydration. If possible, move to a cooler place.

The best foods to consume in cases of hypotension

Include the following foods during episodes to help restore and stabilise blood pressure quickly:

• Foods containing salt (e.g., salted crackers, bread with salted butter, olives, vegetable broth, cheeses like Roquefort and feta, smoked salmon, cured meats), which can help retain water and increase blood volume. However, consume only small amounts of sodium.
• Water: Stay hydrated, or have a small cup of coffee for a quicker blood pressure boost.
• A small piece of dark chocolate, as it contains theobromine, which can slightly increase blood pressure.

Measures to Prevent Low Blood Pressure Long-Term

Several measures can be implemented daily to reduce the recurrence of blood pressure drops over the long term:

• Avoid heavy meals, and instead opt for lighter, more frequent meals.
• Limit alcohol consumption, particularly outside meals, as it can dehydrate you and lower blood pressure.
• Drink water regularly throughout the day to avoid dehydration, especially in hot weather. Water-rich foods like watermelon, cucumber, and tomatoes are also beneficial.
• Increase your salt intake slightly under medical supervision (if you don’t have hypertension outside of hypotension episodes) by using a salt shaker instead of processed salty foods, which are generally harmful in the long term.
• Vitamin C supports vascular health, protects against oxidative damage, and improves iron absorption, which can help prevent hypotension. Include foods like guava, artichoke, peppers, broccoli, kiwi, strawberries, oranges, pineapple, and lemon in your diet.
• Ensure adequate intake of potassium (almonds, bananas, avocado), magnesium (spinach, whole grains), and iron (red meat, fish, legumes, or supplements such as Iron Bisglycinate for diagnosed deficiencies) to support cardiovascular health.
• Balance meals with complex carbohydrates, lean proteins, and healthy fats (e.g., omega-3s like Super Omega-3) to maintain stable energy levels and regulate blood pressure.
• Recent studies have linked vitamin D deficiency to a higher risk of hypotension. Safe sun exposure, vitamin D-rich foods (e.g., fatty fish, eggs, fortified milk), or supplements such as Vitamin D3 1000 IU can help address deficiencies.
• Dietary fibre aids in long-term cardiovascular health. Sources include whole grains, legumes, fruits (e.g., bananas, apples, peaches), and supplements like Organic Acacia.
• Avoid overly sugary products (e.g., pastries, cakes) to prevent blood sugar fluctuations that could worsen hypotension symptoms.
• Walk after meals if you often experience postprandial hypotension, avoiding intense physical activity.
• Avoid hypotensive supplements such as cat’s claw, mistletoe, stevia, yohimbe, celery seed, or quercetin unless advised by a professional.
• Consider adaptogenic supplements like ginseng (e.g., Super Ginseng) under medical guidance.
• Under professional supervision, include caffeinated beverages (coffee, green or black tea, mate) up to 200 mg per day (equivalent to two standard cups of coffee), as caffeine can stimulate blood pressure.

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