When it comes to blood pressure, you want to stay on the right side of the line—the lower side. That’s because high blood pressure can put you at risk for heart attacks, strokes, and kidney disease. But what if you’ve been told that eating foods with potassium will help lower your blood pressure? While that may be true, other research suggests that eating foods high in magnesium could also help.
So what’s the best way to go? Well… maybe none of them! It turns out that there are many factors involved in how a food affects your blood pressure, including how much salt is in it. And even though we’re talking about low-sodium options here, you still need some salt in your diet for good health. So what does this all mean for you?
To get started on reducing your risk for high blood pressure and heart disease: eat more fruits and vegetables, which contain potassium and magnesium as well as other nutrients that help lower your risk!
Dry fruits for low blood pressure
Dry fruits are a great way to improve your health and keep your blood pressure low. They contain nutrients that help reduce your risk of heart disease and stroke, and they’re full of fiber, which helps lower cholesterol levels.
In addition to these benefits, dry fruits can also help you feel full longer and curb sugar cravings—so if you’re trying to lose weight, eating dry fruit before meals is a smart choice. But which kind of dry fruit should you choose?
Raisins (kishmish) Raisins are considered an excellent natural remedy to treat hypotension. It helps in maintaining the blood pressure levels within normal limits by supporting the function of adrenal gland. Soak around30 – 40 raisins in a cup of water overnight and eat them in the morning on an empty stomach.
9 must-have foods for people with hypotension or low blood pressure
Hypotension or low blood pressure is far more dangerous than hypertension. Here are few foods that may help to control your low BP.
Written by Bhavyajyoti Chilukoti | Updated : April 8, 2015 2:12 PM IST
Diet plays an important role in effective treatment of hypotension and maintaining your blood pressure levels within normal range. Dr Sanjeev Chaudhary, Associate Director & Unit Head, Cardiology, FMRI said, ‘Hypotension, characterized by sudden drop in the blood pressure levels is a major cause of concern and potentially dangerous.’ Usually it is recommended that people suffering from low blood pressure should cut down on alcoholic beverages and high-carbohydrate foods. But there are foods which help maintain the blood pressure within normal range by acting on various pathways which control our blood pressure:
Raisins (kishmish) Raisins are considered an excellent natural remedy to treat hypotension. It helps in maintaining the blood pressure levels within normal limits by supporting the function of adrenal gland. Soak around30 – 40 raisins in a cup of water overnight and eat them in the morning on an empty stomach. Follow this natural remedy for at least a month to see significant results.
Milk and almonds (Badam) It is a traditional home remedy that helps in controlling low pressure levels in hypotensive patients by acting on the adrenal gland. Soak 4 – 5 almonds in water overnight, peel off the skin the next morning and make a smooth paste. Add this paste to a cup of boiling milk and drink it every morning for few weeks to treat your low blood pressure.
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CarrotsCarrot juice is found toimprove blood circulation along with regulating your blood pressure levels. Addtwo tablespoons of honey to a glass of carrot juice. Drink it on empty stomach twice a day (morning and evening) for better results.
SaltSalt helps to treat low blood pressure because the sodium present in it raises the blood pressure. But care should be taken not to include excess salt as it may result in other clinical conditions.
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Holy Basil (Tulsi) Tulsi leaves are loaded with potassium, magnesium, vitamin C and Vitamin B5 (pantothenic acid) which are effective to control blood pressure in hypotensive patients. You can either chew 4 – 5 basil leaves in the morning on daily basis or drink a teaspoon of tulsi extracts with honey daily on an empty stomach.
Lemon Lemon juice is highly effective to treat low blood pressure caused due to dehydration. Antioxidants present in it is found to regulate blood circulation and maintain blood pressure. If you feel exhausted or tired due to dipping blood pressure levels, drink a glass of lemon juice mixed with a little sugar and salt to control your blood pressure.
GarlicGarlic contains a compound that helps in stabilizing the blood pressure along with exerting other health benefits. You can either eat rawgarlic (2 cloves) 1 hour before bed time or can add it to your food preparations.
Licorice (Muleti) The roots of licorice act as a powerful home remedy to normalize low blood pressure levels that are caused due to low blood levels of cortisol (stress hormone). The compound present in licorice acts by blocking the action of the enzyme responsible for cortisol breakdown. Licorice teaAdd dried or powdered licorice roots to a cup of boiling water. Filter and drink this tea daily for few days to control low blood pressure.
Caffeinated foods It is found that caffeinated foods like strong coffee, cola, hot chocolate and other caffeine-rich beverages temporarily increase the blood pressure levels. The exact cause is not known but it may block the action of hormone responsible for widening of arteries or stimulate the release of adrenaline hormone. If you suffer from low blood pressure frequently, drink a cup of black coffee in the morning or with meals.
References:
Gary Williamson et al Polyphenol content and health benefits of raisins
Treating Adrenal Insufficiency and Hypotension with Glycyrrhiza Association for the Advancement of Restorative Medicine (AARM)
Amita Bhargava et al To Study the Effect of Holy Basil Leaves on Low Blood Pressure (Hypotension) Women Aged 18-30 years
Connection between Low Blood Pressure and Vitamin B Deficiency Livestrong
V. Rakic et al Effect of Coffee and Tea Drinking on Postprandial Hypotension in Older Men and Women
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fruits to increase low blood pressure
Examples of folate-rich foods include asparagus, beans, lentils, citrus fruits, leafy greens, eggs, and liver. Salt. Salty foods can increase blood pressure. Try eating canned soup, smoked fish, cottage cheese, pickled items, and olives.
Raise Low Blood Pressure Naturally Through Diet
What to eat
Tips
Pregnancy
Takeaway
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What is low blood pressure?
Low blood pressure, also called hypotension, means different things for different people.
A normal blood pressure reading is typically between 90/60 and 120/80 millimeters of mercury (mm Hg), but numbers outside this range can still be OK.
A healthy blood pressure reading for your body is based on your:
medical history
age
overall condition
Your doctor may diagnose you with low blood pressure if your reading is under 90/60 mm Hg and you have other symptoms, including:
blurry vision
confusion or trouble concentrating
dizziness
fainting
light-headedness
nausea or vomiting
weakness
Seek immediate medical care if you have:
a rapid pulse
shallow breathing
cold or clammy skin
These symptoms may indicate shock, which is a medical emergency.
Low blood pressure has a range of causes, including:
abrupt change in position
anemia
autonomic nervous system disorders
dehydration
diet
eating a big meal
endocrine disorders
extreme allergic reaction (anaphylaxis)
extreme blood loss
heart attack or heart disease
low blood sugar
certain medications
pregnancy
severe infection
stress
thyroid conditions
vigorous exercise
neurological diseases such as Parkinson’s
What to eat
Eating certain types of food can help you raise your blood pressure. Monitor your symptoms and regularly measure your blood pressure to see what works. Try to consume:
More fluids. Dehydration decreases blood volume, causing blood pressure to drop. Staying hydrated is especially important when exercising.
Foods high in vitamin B-12. Too little vitamin B-12 can lead to a certain type of anemia, which can cause low blood pressure and fatigue. Foods high in B-12 include eggs, fortified cereals, animal meats, and nutritional yeast.
Foods high in folate. Too little folate can also contribute to anemia. Examples of folate-rich foods include asparagus, beans, lentils, citrus fruits, leafy greens, eggs, and liver.
Salt. Salty foods can increase blood pressure. Try eating canned soup, smoked fish, cottage cheese, pickled items, and olives.
Caffeine. Coffee and caffeinated tea may temporarily spike blood pressure by stimulating the cardiovascular system and boosting your heart rate.
Tips for avoiding low blood pressure
Talk to your healthcare provider or a dietitian about healthy foods to include on your shopping list. There are ways you can modify daily behaviors that may help as well.
If you suspect you may have anemia, be sure to visit your healthcare provider for testing to pinpoint the type of anemia and the best treatment options.
Here are a few other changes you can make to your diet to help raise your blood pressure:
Eat small meals more frequently. Large meals may cause more dramatic drops in blood pressure, as your body works harder to digest larger meals.
Drink more water and limit alcohol. Dehydration lowers blood pressure.
In addition to altering your diet, you may also be able to raise your blood pressure by making these lifestyle changes:
If you exercise outdoors in extreme heat, take frequent breaks and be sure to increase hydration efforts.
Avoiding spending long amounts of time in saunas, hot tubs, and steam rooms which can cause dehydration.
Change body positions (such as standing up) slowly.
Avoid prolonged bed rest.
Wear compression stockings, which help blood move back upward from your legs and feet. You can purchase them online.
Low blood pressure and pregnancy
A drop in blood pressure is common during the first 24 weeks of pregnancy. The circulatory system starts to expand, and hormonal changes cause your blood vessels to dilate.
If you experience low blood pressure symptoms, let your OB-GYN know. You may need to pay more attention to your hydration during this time.
Pregnancy-related low blood pressure usually goes away later on in the pregnancy or shortly after delivery.
It’s important to have your blood pressure checked and monitored during pregnancy to eliminate any underlying causes for it, such as anemia or an ectopic pregnancy.
Talk to your healthcare provider about your overall activity level and dietary habits to determine what changes, if any, you should make.
The bottom line
Many medical conditions, age, and medications can affect blood pressure. Work with your healthcare provider to make sure your blood pressure level is healthy for you.
Eating certain foods may also affect blood pressure levels.
If you’re trying to raise your blood pressure through diet, it’s important to check with a healthcare provider or dietitian to make sure you’re meeting your nutritional needs.
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Medically reviewed by Kathy W. Warwick, R.D., CDE, Nutrition — Written by Corey Whelan on June 8, 2020
Everything You Need to Know About Low Blood Pressure
Types
Causes
Symptoms
Treatment
Complications
Outlook
What is low blood pressure (hypotension)?
Your blood pushes against your arteries with every heartbeat. The force of blood pushing against your artery walls is called blood pressure.
Blood pressure goes up and down in response to your regular activities, such as sleeping and moving around. The medical term for low blood pressure is hypotension.
Blood pressure is made up of two measurements: when your heart beats, and in the periods of rest between heartbeats.
Systolic pressure (or systole) is the measurement of your blood pumping through your arteries when the ventricles of the heart squeeze. Systole supplies your body with blood.
Diastolic pressure (or diastole) is the measurement for the periods of rest. Diastole supplies your heart with blood by filling the coronary arteries.
Your blood pressure reading is made up of two numbers: first the systolic measure, then the diastolic measure. Having a lower blood pressure is good in most cases (less than 120/80).
But low blood pressure can sometimes make you feel tired or dizzy. In those cases, hypotension can be a sign of an underlying condition that should be treated. Hypotension in adults is defined as a blood pressure reading of lower than 90/60Trusted Source.
Types of hypotension
There are several types of hypotension. Low blood pressure is categorized according to when it happens and what’s causing it.
Orthostatic
Orthostatic hypotension (also known as postural hypotension) is the drop in blood pressure that occurs when you move from sitting or lying down to standing.
As your body adjusts to the position change, you may feel dizzy or lightheaded. This is what some people refer to as “seeing stars” when they get up.
Orthostatic hypotension is the most common form of low blood pressure. It can affect people of all ages, but it’s especially common in older adults. Aging and pregnancy can also cause an overall lowering of blood pressure.
Conditions affecting the autonomic nervous system, such as Parkinson’s disease and diabetes, can often lead to orthostatic hypotension. This form of low blood pressure affects 30 to 50 percentTrusted Source of people with Parkinson’s disease, and about 30 percent of people with diabetes.
Postprandial
Postprandial hypotension is a drop in blood pressure that occurs after eating. According to a 2010 review, low blood pressure after eating is more common in older adults and people with autonomic dysfunction.
Neurally mediated
Blood pressure is a balancing act between your nervous system and other bodily systems (like your hormones and organs). Neurally mediated hypotension happens when there is an abnormal reflex interaction between the heart and the brain.
Causes of neurally mediated hypotension include:
Standing in one position for a long time. Children experience this form of hypotension more often than adults.
Having a strong emotional response, such as feeling shocked or scared. Some people experience low blood pressure during medical or dental procedures for this reason.
Severe
A severe drop in blood pressure can occur during shock. Shock can happen if you experience a serious injury or infection.
During shock, your organs do not get the blood and oxygen they need to function properly. Severe hypotension can be life threatening if not treated quickly.
Other types
Having low blood pressure all the time can be a side effect of some medications. For example, medications used to treat high blood pressure can sometimes cause hypotension.
Other conditions affecting the heart, nerves, liver, or hormone systems can also cause an overall lowering of blood pressure. Vitamin deficienciesTrusted Source can also contribute to lower blood pressure.
What causes hypotension?
Everyone’s blood pressure drops at one time or another. Your body’s internal regulation of blood flow can sometimes cause you to have lower-than-normal blood pressure.
Some people have low blood pressure all the time, without symptoms. The cause of this type of hypotension is unknown.
What causes a sudden drop in blood pressure?
A sudden decrease in blood pressure can happen after certain events. These include:
standing up quickly
eating a meal
feeling suddenly afraid or experiencing a shocking event
Conditions that can cause low blood pressure
Certain conditions can cause long periods of hypotension that can become dangerous if left untreated. These conditions include:
pregnancy, due to an increase in demand for blood from both the pregnant person and the growing fetus
impaired circulation caused by a heart attack or heart condition
dehydration, for example if you’re vomiting and can’t keep liquids down, or have severe diarrhea
endocrine disorders, such as diabetes, adrenal insufficiency, and thyroid disease
autonomic dysfunction, damage to the nerves that control some bodily functions
prolonged bed rest
shock, a serious condition in which your vital organs aren’t getting enough oxygen
anaphylactic shock, a severe form of allergic reaction
large amounts of blood loss through injury
blood infections
Medications that can cause low blood pressure
Medications might also cause your blood pressure to become too low.
Beta-blockers and nitroglycerin, used to treat heart disease, can have this effect.
Diuretics, tricyclic antidepressants, and erectile dysfunction drugs can also cause hypotension.
If a medication you’re taking causes your blood pressure to become too low, your doctor may adjust the dosage or change the medication. This usually improves the hypotension.
Hypotension symptoms
Hypotension doesn’t always cause symptoms. But sometimes low blood pressure means your vital organs aren’t receiving as much blood flow as they need. If this happens, you might feel tired or unwell. Symptoms of hypotension may include:
fatigue, an all-around sense of tiredness or lacking energy
lightheadedness, or feeling like you might faint
dizziness, feeling off-balance when you get up from a reclined or seated position, or while you’re standing
nausea, a sense of discomfort in your stomach and feeling like you want to vomit
clammy skin, when you feel damp or sweaty to the touch
depression, persistent feelings such as sadness or low mood that interfere with your daily activities
loss of consciousness, also known as fainting or syncope
blurry vision, when your eyesight is out-of-focus or hazy
Treatment for hypotension
Your treatment plan will depend on what’s causing your hypotension. Your doctor will consider factors including:
the type of hypotension you’re experiencing
the situations that may be causing hypotension for you
For some people, low blood pressure may not cause any symptoms. In cases where treatment is needed, your doctor may recommend lifestyle changes, medical treatment, or a combination of both.
Lifestyle changes
Sometimes changing certain habits can improve your low blood pressure. The causes of hypotension are different for different people, so your care plan probably won’t include all of these changes.
Depending on the specifics of your situation, your doctor might suggest that you:
Stay hydrated
Drink plenty of water to avoid hypotension due to dehydration, especially if you are vomiting or have diarrhea. Stay well hydrated during exercise and when you’re in a hot location.
In some cases, your doctor may recommend increasing your electrolyte intake to help keep your blood pressure higher.
Learn your emotional or stress triggers
Make note of the situations where you felt very scared or emotional right before a drop in your blood pressure. You may be able to plan ahead to avoid those situations. Or, you can plan for support in case you become dizzy or feel unwell.
If you usually experience low blood pressure when you visit the doctor or dentist, you might consider telling them.
Move around
If you experience low blood pressure when standing for long periods, try flexing your leg muscles and moving in place. If you have the option, take a break to sit down.
Take your time when standing up
Change positions slowly and gradually. Instead of standing up quickly, work your way into a sitting or standing position using small movements. Slow, deep breathing may help keep your blood pressure up.
Change your eating habits
If you experience low blood pressure after eating, your doctor might suggest eating smaller meals more often throughout the day, or eating different foods. Avoid standing up suddenly after eating.
There are many ways to manage low blood pressure in your daily life. Your doctor may make other lifestyle suggestions based on your needs.
Medical treatment
Some forms of hypotension may require medical treatment. Medical treatment for low blood pressure can include:
Medication for an underlying condition. When an underlying condition is causing low blood pressure, your treatment may include medication for that condition. Your doctor may recommend medication for conditions such as heart disease, diabetes, or infection.
Medication to raise blood pressure. Sometimes, your doctor will prescribe daily medication to raise severely low blood pressure. This is more likely in cases of severe orthostatic hypotension when other treatments have not helped.
Emergency treatment for shock. Shock-induced hypotension is the most serious form of low blood pressure. Dangerously low blood pressure must be treated immediately. Emergency personnel may give you fluids and other treatments to increase your blood pressure and stabilize your vital signs.
Complications
Hypotension isn’t always a sign of a larger health problem, and it may be treated easily. But for some people, low blood pressure requires treatment to prevent possible complications. Some complications of hypotension are:
Falls and related injuries
A sudden drop in blood pressure may make you feel dizzy, lightheaded, or even lose consciousness (faint). These symptoms can come on quickly, causing falls or other injuries.
Falls are a major cause of hospitalization for older adults. Older adults are more likely to experience hypotension after standing up or eating. Treatment and lifestyle changes can help you manage hypotension symptoms.
Shock
If your blood pressure falls dangerously low, your vital organs can start to malfunction because they aren’t receiving enough blood to work properly. This can cause you to go into shock. Symptoms of shock include:
cool, clammy skin
a fast or irregular heartbeat
rapid breathing
Shock is a medical emergency. If you think you or someone else is experiencing shock, call 911 or your local emergency services.
Outlook
Many people can manage low blood pressure by understanding the condition and its symptoms. Learn your triggers, if you have them, and how to manage them.
If low blood pressure is making you feel unwell, your doctor may recommend lifestyle changes or medical treatment. If you’re prescribed medication, take it as directed to increase your blood pressure and avoid potentially harmful complications.
It’s always best to notify your doctor if you’re concerned about your blood pressure levels and any symptoms you have.
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Last medically reviewed on November 19, 2021
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Understanding Low Blood Pressure Symptoms and How to Manage Them
Symptoms
Raising blood pressure
Underlying causes
Managing hypotension
Takeaway
Low blood pressure, or hypotension, is when your blood pressure is lower than what’s considered normal. The opposite is high blood pressure or hypertension.
Blood pressure, or BP, is the force of blood against the blood vessel walls. Blood is pumped throughout the entire body by the heart.
Blood pressure is measured with two different numbers.
The first or top number is called systolic pressure. This is the pressure while the heart is beating.
The second or bottom number is called diastolic pressure. It’s the pressure while the heart rests between beats. Diastolic pressure is typically lower than systolic pressure.
Both are measured in millimeters of mercury (mm Hg).
Typical healthy blood pressure is about 120/80 mm Hg. It’s not uncommon for the numbers to fluctuate slightly throughout the day, however, regardless of your overall health.
According to the National Heart, Lung, and Blood InstituteTrusted Source, hypotension is when your blood pressure is lower than 90/60 mm Hg.
To help make sure every part of your body — including the brain, heart, and lungs — is getting plenty of blood and oxygen, your blood pressure naturally changes during the day.
Your body constantly adjusts and balances your blood pressure. The position of your body may impact your blood pressure. For example, if you stand up suddenly, it may drop for an instant. Your blood pressure also lowers when you’re resting or asleep.
So, low blood pressure may not be a cause for concern or come with any other worrisome symptoms.
On the other hand, some health conditions can result in low blood pressure. This can lead to too little blood and oxygen in some parts of the body. Treating the underlying condition helps to raise blood pressure.
Symptoms of low blood pressure
The symptoms of low blood pressure can include:
blurred vision
confusion
depression
dizziness
fainting
fatigue
feeling cold
feeling thirsty
an inability to concentrate
nausea
rapid, shallow breathing
sweating
Low blood pressure from medications, shock, or stroke
Medications
Some medications can cause low blood pressure. These include drugs to treat high blood pressure and other conditions, such as:
alpha-blockers
angiotensin II receptor blockers
angiotensin-converting enzyme (ACE) inhibitors
beta-blockers (Tenormin, Inderal, Innopran XL)
calcium channel blockers
diuretics or water pills (Lasix, Maxzide, Microzide)
erectile dysfunction drugs (Revatio, Viagra, Adcirca, Cialis)
nitrates
Parkinson’s disease medications such as Mirapex and levodopa
tricyclic antidepressants (Silenor, Tofranil)
Shock
Shock is a life threatening condition. It can happen in response to a number of emergency conditions. These include:
a heart attack or stroke
serious injury or burn
severe infection
allergic reaction
blood clot
Shock leads to low blood pressure, but low blood pressure can also cause your body to go into shock. Treatment may involve raising blood pressure by IV fluids or blood transfusions.
Treating the cause of the shock often helps to raise blood pressure.
For example, in anaphylactic shock, an injection of epinephrine (EpiPen) helps to quickly raise blood pressure. This can be lifesaving for someone having a severe allergic reaction to peanuts, bee stings, or other allergens.
In a first aid situation, it’s important to keep the person experiencing shock warm and monitor them until medical help arrives. Call 911 or local emergency services as soon as possible.
With emergency help on the way, the next thing to do is elevate the person’s legs 6-12 inches off the ground using whatever item is available to you. Keep the person warm by covering them with a blanket or coat. Newspapers can be used in a pinch.
Stroke
Stroke is a leading cause of death. It’s also a major cause of serious and long-term disability.
High blood pressure is a major cause of stroke. It’s important to control blood pressure to prevent strokes, and to keep them from happening again.
However, some medical research showsTrusted Source that keeping blood pressure high immediately after a stroke may actually help prevent brain damage. This helps to reduce the risk of death and disability.
The American Stroke AssociationTrusted Source advises keeping blood pressure higher than normal for up to 72 hours after a stroke. This may help to infuse the brain with blood better and help it recover from the stroke.
How to raise low blood pressure
If you’re dealing with hypotension, the first step is making an appointment with your doctor. After discussing your medical history, lifestyle, and other factors, your doctor may change your medication or suggest certain lifestyle changes to get to the root of the issue.
It’s important not to stop taking any medications or change dosages without talking to a healthcare professional first. The same is true of dietary or other changes.
- Drink plenty of water
Dehydration can sometimes lead to low blood pressure. Some people may have hypotension even with mild dehydration.
You can also get dehydrated by losing water too quickly. This can happen through vomiting, severe diarrhea, fever, strenuous exercise, and excess sweating.
Medications such as diuretics may also cause dehydration. Drink more water by using a portable water bottle. Use an alarm or timer to remind you to take a sip.
- Eat a balanced diet
Low blood pressure and other side effects may occur if you’re not getting enough nutrients.
Low levels of vitamin B12, folic acid, and iron can cause anemia. This condition happens when your body can’t make enough blood and can cause low blood pressure.
Your doctor may recommend changes to your daily diet and taking supplements.
- Eat smaller meals
You can get low blood pressure after eating a big meal, although this is more common in older adults. This happens because blood flows to your digestive tract after you eat. Normally, your heart rate increases to help balance blood pressure.
You can prevent low blood pressure by eating smaller meals. Also, limiting your carbs can help keep blood pressure more stable after eating. Here are more suggestions for foods you can eat and eating habits you can practice.
- Limit or avoid alcohol
Drinking alcohol can lead to dehydration. It can also interact with medications and cause low blood pressure. - Eat more salt
Sodium helps to raise blood pressure. However, it can raise blood pressure too much. It can also lead to heart disease. Ask your doctor how much is right for you.
Add table salt to whole, unprocessed foods. This helps to control how much salt you’re eating. Avoid refined and processed salty foods.
- Check your blood sugar
Diabetes and high blood sugar levels may lead to low blood pressure. Volume depletion can occur from the diuresis that follows high blood sugar levels. This is when your body tries to expel glucose via increased urination.
Consider using a home monitor to check your blood sugar levels throughout the day. See your doctor to find out the best diet, exercise, and medication plan to help balance blood sugar levels.
- Get your thyroid checked
Thyroid conditions are common. Hypothyroidism occurs when you don’t produce enough thyroid hormones. This can lead to low blood pressure.
A simple blood test can determine whether you have hypothyroidism. You may need medication and a new nutrition plan to help boost your thyroid function.
- Wear compression stockings
Elastic stockings or socks can help prevent blood from pooling in your legs. This helps to relieve orthostatic or postural hypotension which is low blood pressure due to standing, laying down, or sitting too much.
People who are on bed rest may need compression braces to help pump blood from the legs. Orthostatic hypotension is more common in older adults. It happens to up to 11 percent of middle-aged people and 30 percent of older adults.
- Take medications
Your doctor may prescribe medications to help treat low blood pressure. These drugs help to treat orthostatic hypotension:
fludrocortisone, which helps to raise blood volume
midodrine (Orvaten), which helps to narrow blood vessels to raise blood pressure
If someone’s BP is dangerously low from sepsis, other medications may be used to raise blood pressure. These include:
alpha-adrenoceptor agonists
epinephrine
norepinephrine
phenylephrine
vasopressin analogs
Sometimes dopamineTrusted Source is prescribed to treat low pressure, too.
- Treat infections
Some serious bacterial, viral, and fungal infections can cause low blood pressure. Your doctor can find out if you have an infection with a blood test. Treatment includes IV antibiotics and antiviral drugs.
Underlying causes of low blood pressure
There are several causes of low blood pressure. Some are temporary and can be easily fixed. Low blood pressure may also be a sign of a health issue or emergency condition. Treatment may be necessary.
Several health conditions can cause low blood pressure. These include:
Addison’s disease (low adrenal hormones)
anaphylaxis (a serious allergic reaction)
anemia
blood loss
bradycardia (low heart rate)
dehydration
diabetes or low blood sugar
heart attack or heart failure
a heart valve problem
hypothyroidism (low thyroid hormone)
liver failure
parathyroid disease
pregnancy
septic shock (the result of a serious infection)
orthostatic hypotension or postural low blood pressure
trauma or head injury
Diagnosing and treating these conditions can help balance blood pressure. Your doctor may recommend simple tests such as:
blood tests to check hormone levels, blood sugar levels, and for infections
an electrocardiogram (ECG) or Holter monitor to check heart rhythm and function
an echocardiogram to check your heart health
an exercise stress test to check your heart health
a tilt table test to check low blood pressure due to changes in body position
the Valsalva maneuver, a breathing test to check for nervous system causes of low blood pressure
Managing low blood pressure
Having low blood pressure once in a while isn’t likely a cause for concern.
Tell your doctor about any related symptoms. Keep a journal of your symptoms and what you were doing when they began.
This can help your doctor diagnose the cause of your low blood pressure, especially if you’ve tried making changes to your diet and lifestyle and still aren’t seeing your BP at a healthy level.
Recognizing triggers
Learn to recognize triggers and symptoms. Put your head down or lay down if you feel dizzy or lightheaded. These symptoms usually pass quickly. Children and teens who have low blood pressure due to body position typically grow out of it.
If you have orthostatic hypotension, avoid symptom triggers, such as standing too much.
Emotionally upsetting situationsTrusted Source can also lead to low blood pressure, and although these can’t always be avoided, it’s helpful to be aware of how stress and other factors may cause your blood pressure to drop. It’s possible too that having low blood pressure may lead to depression.
Takeaway
To help make sure every part of your body — including the brain, heart, and lungs — is getting plenty of blood and oxygen, your blood pressure naturally changes throughout the day. It may dip if you stand up suddenly, and it typically decreases during periods of sleep or rest.
Hypotension, or low blood pressure, isn’t automatically a cause for concern. Some health conditions lead to hypotension, so it’s important to talk with your doctor about any symptoms you may be experiencing.
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Last medically reviewed on December 1, 2021
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Medically reviewed by Angela M. Bell, MD, FACP — Written by Noreen Iftikhar, MD — Updated on December 1, 2021
13 Foods That Are Good for High Blood Pressure
Foods to try
DASH diet
Takeaway
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What is hypertension?
Hypertension, or high blood pressure, refers to the pressure of blood against your artery walls. Over time, high blood pressure can cause blood vessel damage that leads to heart disease, kidney disease, stroke, and other problems. Hypertension is sometimes called the silent killer because it produces no symptoms and can go unnoticed — and untreated — for years.
According to the Centers for Disease Control and PreventionTrusted Source (CDC), an estimated 75 million Americans have high blood pressure. Many risk factors for high blood pressure are out of your control, such as age, family history, gender, and race. But there are also factors you can control, such as exercise and diet. A diet that can help control blood pressure is rich in potassium, magnesium, and fiber and lower in sodium.
Read on to learn which foods can help you fight hypertension.
13 foods that help lower blood pressure
- Leafy greens
Potassium helps your kidneys get rid of more sodium through your urine. This in turn lowers your blood pressure.
Leafy greens, which are high in potassium, include:
romaine lettuce
arugula
kale
turnip greens
collard greens
spinach
beet greens
Swiss chard
Canned vegetables often have added sodium. But frozen vegetables contain as many nutrients as fresh vegetables, and they’re easier to store. You can also blend these veggies with bananas and nut milk for a healthy, sweet green juice.
- Berries
Berries, especially blueberries, are rich in natural compounds called flavonoids. One study found that consuming these compounds might prevent hypertension and help lower blood pressure.
Blueberries, raspberries, and strawberries are easy to add to your diet. You can put them on your cereal or granola in the morning, or keep frozen berries on hand for a quick and healthy dessert.
- Red beets
Beets are high in nitric oxide, which can help open your blood vessels and lower blood pressure. Researchers also found that the nitrates in beetroot juice lowered research participants’ blood pressure within just 24 hours.
You can juice your own beets or simply cook and eat the whole root. Beetroot is delicious when roasted or added to stir-fries and stews. You can also bake them into chips. Be careful when handling beets — the juice can stain your hands and clothes.
- Skim milk and yogurt
Skim milk is an excellent source of calcium and is low in fat. These are both important elements of a diet for lowering blood pressure. You can also opt for yogurt if you don’t like milk.
According to the American Heart AssociationTrusted Source, women who ate five or more servings of yogurt a week experienced a 20 percent reduction in their risk for developing high blood pressure.
Try incorporating granola, almond slivers, and fruits into your yogurt for extra heart-healthy benefits. When buying yogurt, be sure to check for added sugar. The lower the sugar quantity per serving, the better.
- Oatmeal
Oatmeal fits the bill for a high-fiber, low-fat, and low-sodium way to lower your blood pressure. Eating oatmeal for breakfast is a great way to fuel up for the day.
Overnight oats are a popular breakfast option. To make them, soak 1/2 cup of rolled oats and 1/2 cup of nut milk in a jar. In the morning, stir and add berries, granola, and cinnamon to taste.
- Bananas
Eating foods that are rich in potassium is better than taking supplements. Slice a banana into your cereal or oatmeal for a potassium-rich addition. You can also take one to go along with a boiled egg for a quick breakfast or snack. - Salmon, mackerel, and fish with omega-3s
Fish are a great source of lean protein. Fatty fish like mackerel and salmon are high in omega-3 fatty acids, which can lower blood pressure, reduce inflammation, and lower triglycerides. In addition to these fish sources, trout contains vitamin D. Foods rarely contain vitamin D, and this hormone-like vitamin has properties that can lower blood pressure.
One benefit of preparing fish is that it’s easy to flavor and cook. To try it, place a fillet of salmon in parchment paper and season with herbs, lemon, and olive oil. Bake the fish in a preheated oven at 450°F for 12-15 minutes.
- Seeds
Unsalted seeds are high in potassium, magnesium, and other minerals known to reduce blood pressure. Enjoy ¼ cup of sunflower, pumpkin, or squash seeds as a snack between meals. - Garlic and herbs
One reviewTrusted Source notes that garlic can help reduce hypertension by increasing the amount of nitric oxide in the body. Nitric oxide helps promote vasodilation, or the widening of arteries, to reduce blood pressure.
Incorporating flavorful herbs and spices into your daily diet can also help you cut back on your salt intake. Examples of herbs and spices you can add include basil, cinnamon, thyme, rosemary, and more.
- Dark chocolate
A 2015 study found that eating dark chocolate is associated with a lower risk for cardiovascular disease (CVD). The study suggests that up to 100 grams per day of dark chocolate may be associated with a lower risk of CVD.
Dark chocolate contains more than 60 percent cocoa solids and has less sugar than regular chocolate. You can add dark chocolate to yogurt or eat it with fruits, such as strawberries, blueberries, or raspberries, as a healthy dessert.
Find a great selection of dark chocolate on Amazon.com.
- Pistachios
Pistachios are a healthy way to decrease blood pressure by reducing peripheral vascular resistance, or blood vessel tightening, and heart rate. One studyTrusted Source found that a diet with one serving of pistachios a day helps reduce blood pressure.
You can incorporate pistachios into your diet by adding them to crusts, pesto sauces, and salads, or by eating them plain as a snack.
- Olive oil
Olive oil is an example of a healthy fat. It contains polyphenols, which are inflammation-fighting compounds that can help reduce blood pressure.
Olive oil can help you meet your two to three daily servings of fat as part of the DASH diet (see below for more about this diet). It’s also a great alternative to canola oil, butter, or commercial salad dressing.
- Pomegranates
Pomegranates are a healthy fruit that you can enjoy raw or as a juice. One study concluded that drinking a cup of pomegranate juice once a day for four weeks helps lower blood pressure over the short term.
Pomegranate juice is tasty with a healthy breakfast. Be sure to check the sugar content in store-bought juices, as the added sugars can negate the health benefits.
The DASH diet and recommended foods
Dietary recommendations for lowering blood pressure, such as the Dietary Approaches to Stop HypertensionTrusted Source (DASH) diet, include reducing your intake of fat, sodium, and alcohol. Following the DASH diet for two weeks can lower your systolic blood pressure (the top number of a blood pressure reading) by 8-14 points.
Serving suggestions for the DASH diet include:
Foods Serving per day
sodium no more than 2,300 mg on a traditional diet or 1,500 mg on a low-sodium diet
dairy (low-fat) 2 to 3
healthy fats (avocado, coconut oil, ghee) 2 to 3
vegetables 4 to 5
fruit 4 to 5
nuts, seeds, and legumes 4 to 5
lean meat, poultry, and fish 6
whole grains 6 to 8
In general, you should eat more low-fat protein sources, whole grains, and plenty of fruits and vegetables. The DASH guidelines also suggest eating more foods rich in potassium, calcium, and magnesium.
In general, you should eat more low-fat protein sources, whole grains, and plenty of fruits and vegetables. The DASH guidelines also suggest eating more foods rich in potassium, calcium, and magnesium. The guidelines also recommend no more than:
Five servings of sweets per week
One drink per day for women
Two drinks per day for men
One study found that a high-fat (full fat) DASH diet reduces the same amount of blood pressure as the traditional DASH diet. Another review looked at results of 17 studies and found that the DASH diet reduced blood pressure on average by 6.74 mmHg for systolic blood pressure and 3.54 mmHg points for diastolic blood pressure.
The bottom line
Through a heart-healthy diet, you can reduce your risks for hypertension and promote good health overall.
Last medically reviewed on May 2, 2017
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Medically reviewed by Natalie Butler, R.D., L.D. — Written by Mary Ellen Ellis — Updated on June 29, 2020
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Dizziness on Standing Up (Orthostatic Hypotension)
Symptoms
Causes and risk factors
Complications
Diagnosis and treatment
Lifestyle and home remedies
Does it go away?
What is orthostatic hypotension (postural hypotension)?
Orthostatic hypotension, also called postural hypotension, is a sudden drop in blood pressure that occurs when you stand up quickly.
“Orthostasis” means “to stand up,” “hypotension” is the term for low blood pressure, and blood pressure is the force of your blood against the walls of your arteries.
When you stand up, gravity pulls blood into your legs and your blood pressure begins to fall. Certain reflexes in your body compensate for this change. Your heart beats faster to pump more blood, and your blood vessels constrict to prevent blood from pooling in your legs.
Certain drugs can affect these normal reflexes and lead to orthostatic hypotension. These reflexes may also begin to weaken as you age. For this reason, orthostatic hypotension is more common in older adults.
In fact, according to a 2021 research review, about 28 percent of the general population of older adults is affected by orthostatic hypotension.
The condition is often mild, lasting for just a few minutes after standing, but more severe cases can cause people to faint or lose consciousness.
Symptoms
The most common symptoms of orthostatic hypotension are dizziness and lightheadedness upon standing up. The symptoms will usually go away when sitting or lying down.
Other common symptoms include:
nausea
leg buckling
headache
weakness
confusion
blurred vision
Less common symptoms include:
fainting
chest pain
neck and shoulder pain
Causes and risk factors
Orthostatic hypotension can be a temporary issue, or it can be chronic. Many times, the exact cause of this condition isn’t known. Other times, there are direct causes, such as medications and chronic bleeding.
Some other known causes of orthostatic hypotension include:
dehydration
certain chemotherapy drugs
vasodilator drugs (such as those that treat high blood pressure and Parkinson’s disease)
some antipsychotic drugs
some antidepressants
alcohol intake
hypovolemia (low blood plasma)
cardiac pump failure
venous pooling (when gravity causes blood to pool in the stomach and legs)
underlying conditions that cause the malfunction of the autonomic nervous system (such as Parkinson’s disease)
certain spinal cord problems
Guillain-Barré syndrome
diabetes
Certain risk factors can increase the possibility that you may experience orthostatic hypotension. Some individuals who are more at risk include:
older people (age 65 and older), especially those who spend a lot of time lying down
people who have recently given birth
individuals who have been on bed rest
teenagers (because of how fast they are growing in a shorter period of time)
Orthostatic hypotension occurs more often in the morning and may also occur an hour or two after a large meal, especially one high in carbohydrates.
Complications
A common complication of orthostatic hypotension is syncope, which is a temporary loss of consciousness (otherwise known as fainting). Injuries related to fainting and falling are another possible complication, especially in older adults.
Additionally, living with blood pressure that frequently drops and rises can increase the risk of stroke and other cardiovascular conditions.
Diagnosis and treatment
If your doctor suspects that you have orthostatic hypotension, they will check your blood pressure while you’re sitting, lying down, and standing.
Your doctor can diagnose orthostatic hypotension if your systolic blood pressure (the top number) drops by 20 millimeters of mercury (mm Hg)Trusted Source or your diastolic blood pressure (the bottom number) drops by 10 mm Hg within 3 minutes of standing up.
To find the underlying cause, your doctor may also:
conduct a physical exam
check your heart rate
order certain tests
The tests your doctor may order include:
complete blood count to check for anemia
electrocardiogram to check the rhythm of your heart
echocardiogram to check how your heart and heart valves are functioning
exercise stress test, which measures your heart rate during exercise
tilt-table test, in which you lie on a table that moves from horizontal to upright to test for fainting
These tests are performed to rule out other conditions such as Parkinson’s disease, diabetes, anemia, and postural tachycardia syndrome.
Treatment
Treating orthostatic hypotension can be a bit of a challenge at times because there are a variety of causes. The main goal of treatment is to improve blood pressure once you stand up without increasing blood pressure when you’re lying down.
If medication is causing the condition, the first course of action would be to change or discontinue the medication.
If you’re living with Parkinson’s disease, diabetes, or another condition that is causing the orthostatic hypotension, treatment will likely be focused on treating the underlying condition first.
People living with orthostatic hypotension who do not experience symptoms will most likely not need treatment.
Lifestyle and home remedies
If you’re experiencing dizziness or fainting spells often, it’s important to check in with a doctor as soon as possible to rule out a more serious issue.
Once they diagnose your condition, your doctor may recommend some lifestyle changes that may help lessen your symptoms, including:
increasing your fluid and water intake and limiting your alcohol intake if you’re dehydrated
performing isometric exercises before getting up to help raise your blood pressure (for example, squeezing a rubber ball or a towel with your hand)
avoiding hot baths or long walks in hot weather
standing up slowly
wearing compression stockings to help with circulation in your legs
adding salt to your daily meals to help you retain fluid
For severe cases, your doctor may prescribe drugs that work to increase blood volume or constrict blood vessels. These drugs might include:
fludrocortisone (Florinef)
midodrine (ProAmatine)
erythropoietin (Epogen, Procrit)
Does orthostatic hypotension go away?
Orthostatic hypotension can be caused by a variety of issues, from dehydration to serious conditions such as Parkinson’s disease.
When the condition isn’t chronic (caused by another health issue), it typically goes away on its own. With a more chronic case, treating the underlying condition can help manage the orthostatic hypotension. Occasionally, people who experience orthostatic hypotension can reduce or eliminate symptoms by taking certain medications.
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Last medically reviewed on December 1, 2021
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Medically reviewed by Meredith Goodwin, MD, FAAFP — Written by Jacquelyn Cafasso — Updated on December 1, 2021
17 Effective Ways to Lower Your Blood Pressure
Increase activity
Lose weight
Cut back on sugar
Eat more potassium
Eat less processed food
Stop smoking
Reduce stress
Try meditation or yoga
Eat dark chocolate
Try medicinal herbs
Get restful sleep
Eat garlic
Eat high protein foods
Take BP-lowering supplements
Drink less alcohol
Cut back on caffeine
Take prescription medication
High blood pressure (hypertension) is called the “silent killer” for good reason. It often has no symptoms but is a major risk of heart disease and stroke. And these diseases are among the leading causes of death in the United States (1Trusted Source).
Almost half of U.S. adults have high blood pressure (2Trusted Source).
Your blood pressure is measured in millimeters of mercury, which is abbreviated as mm Hg. There are two numbers involved in the measurement:
Systolic blood pressure. The top number represents the force of the pressure when your heart pushes blood into the arteries throughout the rest of your body.
Diastolic blood pressure. The bottom number represents the pressure in your blood vessels between beats, when your heart is filling and relaxing.
Your blood pressure depends on how much blood your heart is pumping, and how much resistance there is to blood flow in your arteries. The narrower your arteries, the higher your blood pressure.
Blood pressure lower than 120/80 mm Hg is considered normal. Blood pressure that’s 130/80 mm Hg or more is considered high.
If your numbers are above normal but under 130/80 mm Hg, you fall into the category of elevated blood pressure. This means you’re at risk of developing high blood pressure (3).
The good news about elevated blood pressure is that you can make changes to significantly reduce your numbers and lower your risk — without requiring medications.
Here are 17 effective ways to lower your blood pressure levels.
- Increase activity and exercise more
A meta-analysis of 65 studies suggests that aerobic and resistance exercise can significantly lower blood pressure, especially for men (4Trusted Source).
In a 2013 study, sedentary older adults who participated in aerobic exercise training lowered their blood pressure by an average of 3.9 percent systolic and 4.5 percent diastolic (5). These results are as good as some blood pressure medications.
As you regularly increase your heart and breathing rates, over time your heart gets stronger and pumps with less effort. This puts less pressure on your arteries and lowers your blood pressure.
How much activity should you strive for?
A 2019 report by the American College of Cardiology and the American Heart Association advises moderate- to vigorous-intensity physical activity for 40-minute sessions, three to four times per week (6Trusted Source).
If finding 40 minutes at a time is a challenge, there may still be benefits when the time is divided into three or four 10- to 15-minute segments throughout the day (7Trusted Source).
The American College of Sports Medicine makes similar recommendations (8).
But you don’t have to run marathons. Increasing your activity level can be as simple as:
using the stairs
walking instead of driving
doing household chores
gardening
going for a bike ride
playing a team sport
Just do it regularly and work up to at least half an hour per day of moderate activity.
One example of moderate activity that can have big results is tai chi. A 2017 review on the effects of tai chi and high blood pressure shows an overall average of a 15.6 mm Hg drop in systolic blood pressure and a 10.7 mm Hg drop in diastolic blood pressure compared with no exercise at all (9Trusted Source).
A 2014 review on exercise and lowering blood pressure found that there are many combinations of exercise that can lower blood pressure (10Trusted Source).
These exercises include:
aerobic exercise
resistance training
high-intensity interval training
short bouts of exercise throughout the day
walking 10,000 steps a day
Ongoing studies continue to suggest that there are still benefits to even light physical activity, especially for older adults (11).
- Lose weight if you’re overweight
If you’re overweight, losing 5 to 10 pounds can reduce your blood pressure. Plus, you’ll lower your risk of other potential medical problems.
A review of several studies reports that weight loss diets reduced blood pressure by an average of 3.2 mm Hg diastolic and 4.5 mm Hg systolic (12).
- Cut back on sugar and refined carbohydrates
Many studies show that restricting sugar and refined carbohydrates can help you lose weight and lower your blood pressure.
Sugar, especially fructose, may increase your blood pressure more than salt, according to one 2014 review. In trials lasting at least 8 weeks, sugar increased blood pressure by 5.6 mm Hg diastolic and 6.9 mm Hg systolic (13).
A 2020 study that compared various popular diets found that for people who with more weight or obesity, low carb and low fat diets lowered their diastolic blood pressure by an average of about 5 mm Hg and their systolic blood pressure 3 mm Hg after 6 months (14Trusted Source).
Another benefit of a low carb, low sugar diet is that you feel fuller longer, because you’re consuming more protein and fat.
Best foods for high blood pressure
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- Eat more potassium and less sodium
Increasing your potassium intake and cutting back on salt can also lower your blood pressure (15).
Potassium is a double winner: It lessens the effects of salt in your system and eases tension in your blood vessels. However, diets rich in potassium may be harmful to people with kidney disease, so talk with your doctor before increasing your potassium intake.
It’s easy to eat more potassium. So many foods are naturally high in potassium. Here are a few:
low fat dairy foods, such as milk and yogurt
fish
fruits, such as bananas, apricots, avocados, and oranges
vegetables, such as sweet potatoes, potatoes, tomatoes, greens, and spinach
Note that people respond to salt differently. Some people are salt-sensitive, meaning that a higher salt intake increases their blood pressure. Others are salt-insensitive. They can have a high salt intake and excrete it in their urine without raising their blood pressure (16).
The National Institutes of Health recommends reducing salt intake using the DASH (Dietary Approaches to Stop Hypertension) diet (17Trusted Source). The DASH diet emphasizes:
low sodium foods
fruits and vegetables
low fat dairy
whole grains
fish
poultry
beans
fewer sweets and red meats
- Eat less processed food
Most of the extra salt in your diet comes from processed foods and foods from restaurants, not your salt shaker at home (18Trusted Source). Popular high salt items include:
deli meats
canned soup
pizza
chips
other processed snacks
Foods labeled “low fat” are usually high in salt and sugar to compensate for the loss of fat. Fat is what gives food taste and makes you feel full.
Cutting down on — or even better, cutting out — processed food will help you eat less salt, less sugar, and fewer refined carbohydrates. All of this can result in lower blood pressure.
Make it a practice to check nutrition labels. According to the Food and Drug Administration (FDA), a sodium listing of 5 percent or less on a food label is considered low, while 20 percent or more is considered high (19Trusted Source).
- Stop smoking
It can be difficult to do, but it’s worth it: Stopping smoking is good for your all-around health. Smoking causes an immediate but temporary increase in your blood pressure and an increase in your heart rate (20).
In the long term, the chemicals in tobacco can increase your blood pressure by damaging your blood vessel walls, causing inflammation, and narrowing your arteries. The hardened arteries cause higher blood pressure.
The chemicals in tobacco can affect your blood vessels even if you’re around secondhand smoke.
A study showed that nonsmokers who were able to go to smoke-free restaurants, bars, and workplaces had lower blood pressure than nonsmokers in areas that had no smoke-free policies affecting public places (21Trusted Source).
- Reduce excess stress
We live in stressful times. Workplace and family demands, national and international politics — they all contribute to stress. Finding ways to reduce your own stress is important for your health and your blood pressure.
There are lots of ways to successfully relieve stress, so find what works for you. Practice deep breathing, take a walk, read a book, or watch a comedy.
Listening to music daily has also been shown to reduce systolic blood pressure (22).
A 20-year study showed that regular sauna use reduced death from heart-related events (23).
And one small 2015 study has shown that acupuncture can lower both systolic and diastolic blood pressure (24).
- Try meditation or yoga
Mindfulness and meditation, including transcendental meditation, have long been used — and studied — as methods to reduce stress.
Yoga, which commonly involves breathing control, posture, and meditation techniques, can also be effective in reducing stress and blood pressure.
A 2013 review on yoga and blood pressure found an average blood pressure decrease of 3.62 mm Hg diastolic and 4.17 mm Hg systolic when compared with those who didn’t exercise.
Studies of yoga practices that included breath control, postures, and meditation were nearly twice as effective as yoga practices that didn’t include all three of these elements (25).
- Eat some dark chocolate
Yes, chocolate lovers: Dark chocolate has been shown to lower blood pressure.
But the dark chocolate should be 60 to 70 percent cacao. A review of studies on dark chocolate has found that eating one to two squares of dark chocolate per day may help lower the risk of heart disease by lowering blood pressure and inflammation.
The benefits are thought to come from the flavonoids present in chocolate with more cocoa solids. The flavonoids help dilate, or widen, your blood vessels (26).
- Try these medicinal herbs
Herbal medicines have long been used in many cultures to treat a variety of ailments.
Some herbs have even been shown to possibly lower blood pressure. However, more research is needed to identify the doses and components in the herbs that are most useful.
Always check with your doctor or pharmacist before taking herbal supplements. They may interfere with your prescription medications.
Here’s a partial list of plants and herbs that are used by cultures throughout the world to lower blood pressure:
black bean (Castanospermum australe)
cat’s claw (Uncaria rhynchophylla)
celery juice (Apium graveolens)
Chinese hawthorn (Crataegus pinnatifida)
ginger root
giant dodder (Cuscuta reflexa)
Indian plantago (blond psyllium)
maritime pine bark (Pinus pinaster)
river lily (Crinum glaucum)
roselle (Hibiscus sabdariffa)
sesame oil (Sesamum indicum)
tomato extract (Lycopersicon esculentum)
tea (Camellia sinensis), especially green tea and oolong tea
umbrella tree bark (Musanga cecropioides)
- Make sure to get good, restful sleep
Your blood pressure typically dips down when you’re sleeping. If you don’t sleep well, it can affect your blood pressure.
People who experience sleep deprivation, especially those who are middle-aged, have an increased risk of high blood pressure (27Trusted Source).
For some people, getting a good night’s sleep isn’t easy. These are some of the many ways to help you get restful sleep (28Trusted Source):
Try setting a regular sleep schedule.
Spend time relaxing before bedtime.
Exercise during the day.
Avoid daytime naps.
Make your bedroom comfortable.
The 2010 national Sleep Heart Health Study found that regularly sleeping fewer than 7 hours a night and more than 9 hours a night was associated with an increased rate of high blood pressure.
Regularly sleeping fewer than 5 hours a night was linked to a significant risk of high blood pressure long term (29).
- Eat garlic or take garlic extract supplements
Fresh garlic or garlic extract are both widely used to lower blood pressure.
A meta-analysis found that for people with high blood pressure, garlic supplements reduced their systolic blood pressure by up to about 5 mm Hg and reduced their diastolic blood pressure as much as 2.5 mm Hg (30Trusted Source).
According to a 2009 clinical study, a time-release garlic extract preparation may have a greater effect on blood pressure than regular garlic powder tablets (31).
- Eat healthy high protein foods
A long-term study concluded in 2014 found that people who ate more protein had a lower risk of high blood pressure. For those who ate an average of 100 grams of protein per day, there was a 40 percent lower risk of having high blood pressure than those on a low protein diet (32).
Those who also added regular fiber into their diet saw up to a 60 percent reduction of risk.
However, a high protein diet may not be for everyone. Those with kidney disease may need to use caution. It’s best to talk with your doctor.
It’s fairly easy to consume 100 grams of protein daily on most types of diets.
High protein foods include:
fish, such as salmon or canned tuna in water
eggs
poultry, such as chicken breast
beef
beans and legumes, such as kidney beans and lentils
nuts or nut butter, such as peanut butter
chickpeas
cheese, such as cheddar
A 3.5-ounce serving of salmon can have as much as 22 grams of protein, while a 3.5-ounce serving of chicken breast might contain 30 grams of protein.
With regard to vegetarian options, a half-cup serving of most types of beans contains 7 to 10 grams of protein. Two tablespoons of peanut butter would provide 8 grams (33).
- Take these BP-lowering supplements
These supplements are readily available and have demonstrated promise for lowering blood pressure:
Omega-3 polyunsaturated fatty acid
Adding omega-3 polyunsaturated fatty acids or fish oil to your diet can have many benefits.
A meta-analysis of fish oil and blood pressure found a mean blood pressure reduction in those with high blood pressure of 4.5 mm Hg systolic and 3.0 mm Hg diastolic (34).
Whey protein
This protein complex derived from milk may have several health benefits in addition to possibly lowering blood pressure (35Trusted Source).
Magnesium
Magnesium deficiency is related to higher blood pressure. A meta-analysis found a small reduction in blood pressure with magnesium supplementation (36).
Citrulline
Oral L-citrulline is a precursor to L-arginine in the body, a building block of protein, which may lower blood pressure (37Trusted Source).
- Drink less alcohol
Alcohol can raise your blood pressure, even if you’re healthy.
It’s important to drink in moderation. According to a 2006 study, alcohol can raise your blood pressure by 1 mm Hg for each 10 grams of alcohol consumed (38). A standard drink contains 14 grams of alcohol.
What constitutes a standard drink? One 12-ounce beer, 5 ounces of wine, or 1.5 ounces of distilled spirits (39Trusted Source).
Moderate drinking is up to one drink a day for women and up to two drinks per day for men (40Trusted Source).
A review found that although drinking more than 30 grams of alcohol may initially lower blood pressure, after 13 hours or more, systolic blood pressure increased by 3.7 mm HG and diastolic blood pressure increased by 2.4 mm Hg (41).
- Consider cutting back on caffeine
Caffeine raises your blood pressure, but the effect is temporary.
In a 2017 study, the systolic blood pressure of 18 participants was elevated for 2 hours after they drank 32 ounces of either a caffeinated drink or an energy drink. Blood pressure then dropped more quickly for the participants who drank a caffeinated drink (42Trusted Source).
Some people may be more sensitive to caffeine than others. If you’re caffeine-sensitive, you may want to cut back on your coffee consumption, or try decaffeinated coffee.
Research on caffeine, including its health benefits, is in the news a lot. The choice of whether to cut back depends on many individual factors.
One older study indicated that caffeine’s effect on raising blood pressure is greater if your blood pressure is already high. This same study, however, called for more research on the subject (43).
- Take prescription medication
If your blood pressure is very high or doesn’t decrease after making these lifestyle changes, your doctor may recommend prescription drugs.
They work and will improve your long-term outcome, especially if you have other risk factors (44Trusted Source). However, it can take some time to find the right combination of medications.
Talk with your doctor about possible medications and what might work best for you.
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