What foods should you choose to raise your blood pressure?

Hypotension can cause symptoms that are uncomfortable to say the least... Fortunately, diet is a great ally as part of a holistic approach. By choosing your foods wisely, it is possible to naturally boost your blood pressure and avoid sudden drops in blood pressure.

As its name suggests, hypotension refers  to having blood pressure that is too low (below 90 mmHg systolic pressure or 60 mmHg diastolic pressure). As Professor Stéphane Schneider, vice-president of the Société Francophone Nutrition Clinique et Metabolisme, points out, it is not fatal but often betrays an underlying pathology. It is considered less worrying than hypertension , but remains no less disturbing…

In fact, affected people may suffer from dizziness, headaches, blurred vision, a feeling of weakness and malaise, nausea, or even loss of consciousness . So many symptoms which considerably affect their quality of life. The solution is usually to treat the cause of the low blood pressure, but diet and hydration also play a crucial role in regulating blood pressure . We take stock of the foods and eating habits that can help relieve tension naturally.

Drop in blood pressure: eat foods rich in carbohydrates

Foods high in carbohydrates can help raise blood pressure by stimulating the release of insulin , which causes sodium and water retention in the body.

Opt for sources of complex carbohydrates such as: whole grains, potatoes, sweet potatoes and legumes. In theory, avoid simple carbohydrates like refined sugar, which can cause rapid fluctuations in blood sugar and worsen symptoms of hypotension.

The best snacks in case of a sudden drop in blood pressure? Healthy, balanced snacks that will help you maintain stable blood sugar levels, such as nuts , seeds , fresh fruit , and low-fat dairy products .

Increase your caffeine intake to combat low blood pressure

Caffeine found in coffee, tea, and some energy drinks can temporarily increase blood pressure by stimulating the nervous system . If you tend to have low blood pressure, a cup of coffee in the morning may help you feel more alert and slightly increase your blood pressure. However, it is essential not to overdo it , as excessive caffeine consumption can lead to side effects like anxiety and insomnia. Good to know: at the risk of surprising you, dark chocolate contains tiny amounts of caffeine!


Hypotension and diet: what foods to eat to raise your blood pressure?

A varied and balanced diet can help maintain healthy blood pressure and reduce symptoms of hypotension. But certain nutrients are particularly useful for quickly raising tension!

Salty foods increase blood pressure

Sodium is often singled out for its link to hypertension, but it can be very beneficial for those with low blood pressure. In fact, it promotes water retention , which can increase blood pressure.

Adding a reasonable amount of salt to your diet therefore increases your blood pressure, explains Professor Schneider. And to specify: “ideally, do not rush towards fatty, salty and processed foods like chips or appetizer biscuits. Prefer to add salt to your dishes or favor foods naturally rich in salt, such as cheese, olives, pickles, anchovies, etc.  You can also use vegetable stock, soy sauce or mustard as an accompaniment.”

Don't neglect fruits and vegetables rich in potassium or magnesium

Foods rich in potassium are essential for regulating blood pressure: they balance sodium levels in the body, which can help maintain healthy blood pressure. For example, use bananas , potatoes , sweet potatoes , spinach , avocados , tomatoes , citrus fruits , nuts or seeds .

Foods rich in magnesium play a vital role in regulating blood pressure. Indeed, this mineral is involved in regulating the tone of blood vessels: an adequate concentration of magnesium allows the vessels to relax, thus promoting optimal blood circulation and stable blood pressure. The best sources of magnesium? Almonds , spinach , pumpkin seeds , sunflower seeds , chia seeds , quinoa , white or black beans , dark chocolate .

Watch your iron levels!

An iron deficiency can cause severe fatigue and weakness, which can worsen the symptoms of low blood pressure. Foods rich in iron, such as spinach , lentils , lean red meat , or chickpeas , can help maintain adequate energy levels.

Beware of excess sodium...

Excess sodium can make low blood pressure worse in some people, especially those who are salt sensitive. This is because it can potentially worsen the symptoms of people with hypotension by increasing the workload on their heart . People with hypotension must therefore monitor their sodium intake and maintain a good dietary balance.

Hydration: what drinks increase blood pressure?

Dehydration can worsen the symptoms of hypotension by reducing blood volume and leading to a drop in blood pressure . So make sure you drink enough water throughout the day to maintain proper hydration (at least 1.5 liters of water per day). Some sparkling waters are naturally salty , such as Vichy Célestins  orSaint  -Yorre , and particularly interesting in the event of a voltage drop.

Which drinks should you prefer?

If you have trouble drinking enough water, try consuming foods rich in water, coffee, tea, infusions, isotonic (energy) drinks, natural fruit juices, or even sodas to  restore the electrolyte balance of your body. You can also try adding slices of lemon, cucumber, mint or other fresh fruit to your water to give it more flavor and entice you to drink.

Limit caffeine and alcohol consumption!

As noted above, moderate caffeine consumption can temporarily increase blood pressure. Conversely, excessive consumption can lead to dehydration and potentially a long-term drop in blood pressure. Likewise, alcohol can cause changes in blood pressure. It is therefore preferable to consume it in moderation or to avoid it completely .

What foods and drinks should you avoid if you have low blood pressure?

In the event of a drop in blood pressure, it is recommended to avoid foods that can aggravate the situation by causing a drop in blood sugar or promoting dehydration:

  • Fast-absorbing sugary foods , which can cause a rapid rise in blood sugar followed by a sharp drop and worsen the feeling of weakness associated with the drop in blood pressure.
  • Foods too high in salt , which can promote water retention and worsen the feeling of bloating, then exacerbate the symptoms of low blood pressure.
  • Processed foods , which often contain additives and preservatives, have a negative impact on cardiovascular health and blood pressure.
  • Excessive caffeinated drinks , which can worsen dehydration and contribute to lower blood pressure.
  • Excessive alcoholic beverages , which can also lead to dehydration and lower blood pressure.

At the same time, stay hydrated and eat a balanced diet that includes nutrient-rich foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats.

If you suffer from blood pressure problems, it is important to consult a healthcare professional for advice tailored to your personal situation. Professor Stéphane Schneider, vice-president of the Société Francophone Clinical Nutrition and Metabolism

Moderation and balance: how to naturally raise too low tension?

Please note that there are several natural methods to raise blood pressure that is too low  :

  • At the risk of repeating ourselves, be sure to include a variety of foods in your diet to get a wide range of nutrients (this includes fruits, vegetables, whole grains, lean proteins, and healthy fat sources ).
  • Although salt can be helpful in raising blood pressure in some people, it is important not to consume it in excess. Limit your salt intake and opt for natural sources of sodium instead.
  • Likewise, caffeine may temporarily increase blood pressure but may also cause unwanted side effects, such as insomnia or anxiety, in some people. Limit your caffeine intake and avoid consuming it too close to bedtime.
  • As noted above, dehydration can worsen the symptoms of hypotension.  Make sure you stay well hydrated and drink enough water throughout the day.
  • Opt for smaller, more frequent meals throughout the day rather than just three large meals. This helps maintain stable energy levels and limits drops in blood pressure after meals.
  • Practicing regular physical activity and maintaining a healthy weight can also help maintain stable blood pressure.

Furthermore, do not get up too suddenly, avoid stressful situations and extreme temperatures. “No matter what, if you are considering significant changes to your diet or have concerns about your health, consult a healthcare professional  ! », insists Professor Schneider again.