How to Improve Your Diet to Treat Low Blood Pressure

Using a diet to treat low blood pressure can help prevent dizziness and general discomfort. In this article, we share some of our recommendations.
How to Improve Your Diet to Treat Low Blood Pressure

Last update: 04 May, 2022

To treat low blood pressure, there are some simple guidelines to improve your diet. Although it’s not considered a serious condition, it’s important to take care of yourself so that the symptoms don’t interfere with your daily routine.

Low blood pressure is considered to be anything below 60 mmHg diastolic and 100 mmHg systolic. This condition can trigger problems such as recurring dizziness, headaches, and sudden blackouts. 

The main problem is that the “lows” interfere with the supply of oxygen and nutrients to cells, therefore disrupting the supply of energy. Furthermore, it reduces blood flow to vital organs and they become weaker as a result.

Why is it important to pay attention to your diet if you have low blood pressure?

Although many people ignore it, nutrition is key to solving this problem. In this article, we’ll share some recommendations and a simple healthy menu plan.

Tips for Improving Your Diet to Treat Low Blood Pressure

There are many things that can trigger low blood pressure. The most common are emotional problems, hormonal irregularities, and nutritional deficiencies. Since we get our energy and essential nutrients from food, a few simple pieces of diet advice can help soothe the symptoms.

Consume Salt in Moderation

Consuming too much salt can lead to conditions like arterial hypertension. However, if you consume it in small doses or in moderation, it can help treat episodes of low blood pressure.

Moderate consumption of salt is one way to treat low blood pressure

Salt has a positive effect, particularly if you consume it in the morning. Therefore, to prevent low blood pressure, you could eat a slice of bread and butter with salt or salted biscuits.

Increase Your Water Intake

Drinking enough water is a simple way to regulate blood pressure. Therefore, it’s important to drink between 2 or 3 litres (at least 6-8 glasses) of water per day to treat low blood pressure.

Avoid Alcoholic Drinks

Drinking too much alcohol can be really bad for your circulation. Although it sometimes seems harmless, the toxins in alcoholic drinks deteriorate your arteries and affect your body’s ability to regulate blood pressure.

Have Small Meals

One of the most important things to consider to treat low blood pressure is the size of the portions you eat throughout the day. Although you might be used to eating three large meals, it would be better to opt for five or six smaller meals.

By doing this, you’ll maintain a constant flow of energy, which is key for avoiding “lows” in oxygen supply to the cells, as well as other symptoms like fainting, lethargy, or a lack of concentration.

Drink Caffeine

Drinking small amounts of caffeine can help to momentarily calm the symptoms of low blood pressure. This stimulant increases your heart rate and kick starts blood circulation, which helps stabilize blood pressure.

A cup of coffee with some beans

But be careful. This doesn’t mean drinking lots of it. Although tea, coffee and chocolate have positive effects, drinking too much could be counterproductive for your cardiovascular health.

Also read: 7 Facts All Coffee Lovers Should Know

Eat Foods that Regulate Blood Pressure

Adopting a balanced diet which keeps the calories under control is the most effective way to guarantee good arterial and cardiovascular health.

However, when it comes to treating low blood pressure, there are some specific foods that are really helpful:

  • Dark chocolate
  • Cheese
  • Nuts and seeds
  • Coconut water
  • Citrus fruits
  • Eggs
  • Lean meats and fish
  • Bee pollen
  • Liquorice infusion
  • Probiotic foods (kefir, yoghurt, microalgae, etc.)
  • Spirulina

Sample Diet to Treat Low Blood Pressure

Menus for treating low blood pressure propose a combination of healthy ingredients to regulate blood pressure.

Below, we’ve shared a simple example of how to design your menu. However, anyone can make their own as long as it’s healthy!

A mixed salad


  • Green tea, wholemeal crackers with tomato slices and a portion of fruit
  • Orange juice, wholemeal crackers with peanut butter and a slice of turkey
  • Glass of skimmed-milk and wholegrain toast with olive pâté


  • Fat-free yogurt with three nuts and a tablespoon of honey
  • Pear jam with toasted sesame seeds
  • Almond milk and wholegrain toast


  • Lentil salad with spring onions, peppers, tomatoes, black olives, turkey, mushrooms, and a pear
  • Spaghetti with tomato and oregano, a portion of roast chicken, and a fruit salad
  • Green salad with olives, a portion of salmon with lemon, and strawberries with cottage cheese


  • Liquorice infusion and wholegrain toast
  • Apple jam with toasted seeds
  • Banana, yogurt, and nut smoothie


  • Spinach tortilla, green salad, and kiwi
  • Light cauliflower cheese, chicken breast, and julienned vegetables
  • Grilled vegetables, a portion of tuna, and orange

Have you recently suffered from low blood pressure? Try this diet and get the most of all its benefits!

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The symptoms of low blood pressure are diverse. Weakness, tiredness, drowsiness, vertigo, dizziness and loss of consciousness are some of them.

  •  Low blood pressure (hypotension). Mayo Clinic Staff. (2014, May 2).
  • Orthostatic hypotension. (n.d.)
  • What is hypotension? (n.d.)