13 ways to raise your blood pressure

When your healthcare provider places the blood pressure cuff around your arm, you likely hope you won’t have high blood pressure. Hypertension is a common medical condition, but did you know there’s also a possibility your blood pressure could be too low?  Turns out, a lot can be revealed as that cuff tightens around your biceps. 

Blood pressure is a measure of heart and vascular health, specifically the force of blood force flowing through blood vessels. If your results don’t fall within the “normal” range, there’s a chance you could have low blood pressure. 

What is hypotension?

A blood pressure reading is comprised of two numbers, according to the American Heart Association. The top number represents your systolic pressure, a measurement of the pressure on your arteries as blood pumps out when your heart beats. The bottom number reflects your diastolic pressure, which measures the pressure on your arteries when your heart is relaxed. In this relaxed state, the heart chambers fill with blood before the next heartbeat and expel the blood out of the heart and into the arteries. 

A blood pressure reading of 90/60 or lower is classified as hypotension, or low blood pressure. 

Normal blood pressure is between 90/60 and 120/80. Readings at 120/80 or above are considered high blood pressure, also known as hypertension, and that’s when your risk of heart attack or stroke increases. 

Like high blood pressure, low blood pressure could indicate a health condition or disease. “Blood pressure is directly related to the functioning of the body’s heart and circulatory system,” says Mark Levy, MD, senior medical director at health insurance provider Curative.

However, you could also have naturally low blood pressure without it affecting your health. Low pressure generally becomes an issue only if you have symptoms that impact your daily life.

If your blood pressure is considered low or high for a sustained period, though, you should see a healthcare provider who can help you figure out your baseline. They may recommend regular blood pressure monitoring and can also help you manage your blood pressure over time to keep you in a healthy range and reduce your risks of disease.  

What are the signs of hypotension?

Your blood pressure normally rises and falls throughout the day, but you won’t always experience symptoms with a drop in blood pressure. Still, anyone, regardless of their physical shape, can experience low blood pressure, notes Kelvin Fernandez, MD, a resident physician at Newark Beth Israel Medical Center. He recalls a patient who was a marathon runner and experienced chronic dizziness, a symptom of low blood pressure. “Symptoms like this are common, along with fatigue, lightheadedness, and fainting,” he says.

Here are the signs and symptoms of low blood pressure that warrant speaking to your healthcare professional:

• Confusion
• Dizziness or lightheadedness
• Nausea
• Fainting (syncope)
• Fatigue
• Neck or back pain
• Headache
• Blurred or fading vision
• Heart palpitations
• Trouble concentrating
• Excessive sweating 

What causes low blood pressure? 

The causes of low blood pressure vary from dehydration to sitting still for too long to life-threatening infections or heart failure. If you experience any of the above symptoms along with a sudden drop in blood pressure, speak to your healthcare provider. They can help you find out what’s causing your symptoms and put a plan in action to address it. 

Here are some conditions that could cause a drop in blood pressure: 

• Depression 
• Parkinson’s disease
• Pregnancy, especially in the first two trimesters
• Low blood volume due to bleeding, dehydration, or blood loss 
• Heart problems (specifically in heart valves, a heart attack, or heart failure)
• Endocrine (hormone) problems
• A severe infection (or septic shock) could cause a quick and dangerous drop in blood pressure
• An allergic reaction, like anaphylaxis, which would require urgent care
• Nutritional deficiencies, including low levels of vitamins and minerals, including B-12 and folic acid, which can lead to anemia, which can lead to low blood pressure
• Dehydration 
• Many medications can cause low blood pressure, including:
  • Beta-blockers for heart disease
  • Drugs for Parkinson’s disease
  • Erectile dysfunction drugs, particularly in combination with nitroglycerine
  • Combining high blood pressure medicines with many OTC drugs and other prescriptions

In addition to certain health problems, there are more common, less severe causes of low blood pressure: 

• The time of day
• Prolonged bed rest 
• Stress
• Standing up too quickly (this is also known as orthostatic hypotension)
• The food you’ve eaten 
• Heat

How to raise your blood pressure safely

If you don’t have a pre-existing condition that puts you at immediate risk for a heart attack or serious health event—and don’t experience low blood pressure symptoms—most healthcare providers won’t treat it with medication. 

However, if you experience low blood pressure along with symptoms like dizziness or headaches, your provider may do lab work and imaging as well as prescribe these home remedies and lifestyle changes to help safely raise your blood pressure. 

Consume salt

“Studies have shown that increasing fluid and salt intake can help [raise blood pressure], but it’s a delicate balance and shouldn’t be done without consulting your healthcare provider,” says Dr. Fernandez. Opt to add salt directly to whole foods, like a dash of table salt on a baked potato, rather than processed foods like potato chips.  

Note that a high sodium intake can cause high blood pressure, especially in older adults. Check with your doctor if you can safely use sodium to raise your blood pressure to a healthy level. 

Drink water

“Dehydration can potentially contribute to hypotension,” says Dr. Levy, so staying hydrated is key to raising your blood pressure.

Often people don’t realize they aren’t drinking enough water. “Drinking six to eight cups of water daily is a great way to maintain good hydration,” he says, adding that it can vary from person to person. “The amount an individual needs will be influenced by their physical activity and by heat, among other things.” 

If you have trouble drinking enough water, consider buying a water bottle designed to keep you sipping. Some have the number of ounces printed on the side, to track how much water you still need to drink in the day.

Avoid alcohol

Diuretics such as alcohol can cause dehydration, which can lead to temporary low blood pressure. 

Eat smaller meals

After you eat a large meal, you may experience a drop in blood pressure levels due to blood flowing to your digestive tract. By eating smaller meals more frequently throughout the day you could prevent that blood pressure drop.

Wear compression stockings 

Compression socks are used for varicose veins, but also help improve circulation and increase blood pressure by preventing blood pooling in your ankles. 

Do some exercise

A lack of exercise or being sedentary can cause symptoms of low pressure to worsen. “Regular exercise can help increase your blood pressure by strengthening your heart and improving circulation,” says David Seit, MD, the medical director at Ascendant Detox. He explains that you should aim for 30 minutes of moderate aerobic activity at least five days a week.

“However, it’s important to check with your doctor before starting any new exercise routine, especially if you have any underlying health conditions,” he says.

Ask about blood pressure medications

If you are experiencing symptoms like dizziness due to low blood pressure, you may want to discuss possible medications with your healthcare provider. Some prescription blood pressure medications, including fludrocortisone, can increase blood volume, resulting in an increase in blood pressure. If you are currently on medications to treat hypertension, there are times (especially as you age) that you need a lower dose of antihypertensive medications. 

What foods or beverages increase blood pressure?

Consuming the following foods and beverages can help to raise your blood pressure when it’s low. 

Water

“The primary dietary strategy for increasing blood pressure is drinking enough water,” Dr. Levy says. Drinking water helps to prevent dehydration, which causes low blood pressure. 

Caffeine

“Drinks with caffeine sometimes elevate blood pressure,” Dr. Levy says. If you drink coffee, for example, that could raise your blood pressure temporarily as caffeine is considered a stimulant. 

Sodium-rich foods

Foods with high sodium content can increase blood pressure. This includes things like:

• Deli or cured meats
• Bacon
• Salty snacks
• Pickles

Foods high in folate 

If you are deficient in folate, you could have anemia, which causes low blood pressure. Folate-deficient anemia is rather rare in industrialized nations and is easily diagnosed through blood work. To prevent anemia, add foods high in folate to your diet. Some popular foods that are high in folate are spinach, nuts, seafood, dairy products, and eggs.

Foods high in vitamin B-12

You also could develop anemia if you are deficient in vitamin B-12. Vitamin B-12 deficiency anemia is easily diagnosed through blood work. If low, add foods high in vitamin B-12, such as beef, fortified cereal, tuna, eggs, and dairy products, or consider a B-12 supplement.

Foods that digest slowly

When your body digests foods quickly, you can experience a decrease in blood pressure due to the quick blood flow to your digestive tract. To prevent that, you can eat more foods that will digest slowly, including beans, whole grains, and protein.

Sugar

A research study found that when people drank beverages with added sugar, they experienced a 10% increase in blood pressure. These types of beverages typically can be harmful to your health. so you should consult your healthcare provider before using sugar as a way to increase your blood pressure safely.

What is dangerously low blood pressure?

“A very low blood pressure is indicated by symptoms of lightheadedness or dizziness and generally corresponds to blood pressure readings of 90/60 mm Hg or less,” Dr. Levy says. “If your blood pressure becomes dangerously low, work with your doctor or medical professional to evaluate and address the underlying cause.”

Dangerously low blood pressure varies depending on the person. The blood pressure reading is not always as important as the symptoms that the person is experiencing. 

If you’re having trouble breathing, chest pain, loss of consciousness, or blue skin, seek emergent care or call 911.

When to see your healthcare provider

“Everyone should aim to get their blood pressure checked every six months,” Dr. Levy says. If you are experiencing symptoms of low pressure like dizziness or fainting on a regular basis then you should seek medical advice from your healthcare provider. It is helpful if you take your blood pressure at home daily (or anytime you feel dizzy or weak), write the blood pressure readings down, and take this list to your healthcare provider to review.