What Causes Low Blood Pressure?

Low blood pressure is usually defined as a blood pressure reading below 90/60 mmHg. ^[1] What To Eat To Help Raise Low Blood Pressure. While some people naturally have lower numbers without symptoms, others may experience side effects that disrupt daily life at this level. Hypotension is less common than hypertension and is more of a risk as you age, with 10-20% of adults aged 65 and older experience hypotension. ^[1] What To Eat To Help Raise Low Blood Pressure.

Some common causes of hypotension include:

• Dehydration - Not drinking enough fluids or eating high water content fruits and veggies can cause blood volume to drop.
• Nutrient deficiencies - A lack of iron, vitamin B12, folate, or sodium can affect blood circulation and energy levels.
• Medications - Some drugs that are taken for heart conditions, depression, or Parkinson’s can also lower BP.
• Medical conditions - Certain endocrine disorders, nervous system issues, or chronic illnesses may impact the body’s ability to regulate blood pressure.

If you’re experiencing frequent fatigue, fainting, blurred vision, or weakness, a healthcare provider can help you determine the cause. ^[1] What To Eat To Help Raise Low Blood Pressure. Other potential symptoms of hypotension include confusion, nausea, vomiting, and dizziness. ^[2] Raise Low Blood Pressure Naturally Through Diet. Published April 20, 2023. Written by Kathy M Warwick, RDN CDCES.

How Diet Can Help Increase Low BP

Food provides more than just fuel - it supports the body’s internal balance. For people with low BP, the right foods can help:

• Support hydration and adequate blood volume
• Improve circulation and optimized oxygen delivery
• Stabilize blood sugar to avoid crashes
• Provide essential vitamins and minerals (like B12, iron, sodium, and potassium)

A well-rounded diet for hypotension includes fluids, electrolytes, balanced meals made up of all five food groups eaten consistently throughout the day. The 2020-2025 Dietary Guidelines for Americans recommend limiting sodium to 2300 mg per day, but people who experience hypotension might need more. ^[3] The 6 Best Foods for Low Blood Pressure, According to Health Experts. Published on April 8, 2025. Written by Elizabeth Shaw MS RDN CPT.

15 Best Foods To Increase Low Blood Pressure

Here are some foods that you can eat to help raise low BP naturally. These foods are easy to find, versatile, affordable, and packed with helpful nutrients.

1. Salted Nuts

Salted nuts like almonds, cashews, or peanuts offer sodium, healthy fats, and protein. Snack on a small handful in the middle of the day or anytime you feel lightheaded to help support your blood pressure levels. ^[1] What To Eat To Help Raise Low Blood Pressure.

2. Olives

Naturally high in sodium, olives are a great way to flavor meals while adding a BP-boosting bite. Choose whole or sliced olives for salads, pasta, or sandwiches. For a budget friendly option, try canned olives over the pay by the pound olive bar. Any color works, so choose your favorite!

3. Cheese

An ounce of cheese provides 170-180 mg of sodium and 7 gm of protein. ^[1] What To Eat To Help Raise Low Blood Pressure. Cheese can help stabilize blood pressure. Try it in small amounts with whole grain crackers or fruit for a balanced snack.

4. Cottage Cheese

Low in fat but rich in protein and sodium, cottage cheese is a filling option. ^[1] What To Eat To Help Raise Low Blood Pressure. If you prefer a sweeter snack, enjoy it with fruit and a drizzle of honey. If you’re a savory snacker, try it blended into egg bites for a light and fluffy grab and go option. Not a fan of the texture? Swap it for yogurt in your smoothie.

5. Caffeinated Beverages

In small amounts, caffeine from coffee or tea may temporarily increase blood pressure. Stick to 1-2 servings (about 8 ounces or 1 cup per serving) daily to avoid overuse. ^[1] What To Eat To Help Raise Low Blood Pressure. Skip the Frappucinos and opt for unsweetened tea and coffee when possible to avoid unnecessary added sugars.

6. Canned Beans

Canned beans are an inexpensive, shelf stable source of plant-based protein. The “juice” that they come in is also high in salt! There are about 440 mg of salt in each ½ cup serving, as long as you aren’t choosing low or no salt varieties or rinsing your beans before eating. ^[3] The 6 Best Foods for Low Blood Pressure, According to Health Experts. Published on April 8, 2025. Written by Elizabeth Shaw MS RDN CPT.

7. Soups and Broths

Salted broths are both hydrating and rich in sodium. Choose low-fat, veggie-based soups for a comforting way to boost fluids and electrolytes. ^[2] Raise Low Blood Pressure Naturally Through Diet. Published April 20, 2023. Written by Kathy M Warwick, RDN CDCES. Skip the heart-healthy varieties, as they tend to be lower in sodium.

8. Lean Meats

Chicken, turkey, and lean beef are excellent sources of iron and B vitamins (particularly Vitamin B12), which are both important for oxygen delivery and energy. ^[2] Raise Low Blood Pressure Naturally Through Diet. Published April 20, 2023. Written by Kathy M Warwick, RDN CDCES. If you’re limiting lunch meat, try cooking lean cuts of meat and cooling and cutting for sandwiches, or make it even easier with a rotisserie chicken.

9. Eggs

Packed with protein, vitamin B12, and healthy fats, eggs support metabolism and overall health. Hard-boiled or scrambled eggs make great quick meals or on-the-go snacks. ^[2] Raise Low Blood Pressure Naturally Through Diet. Published April 20, 2023. Written by Kathy M Warwick, RDN CDCES.

10. Whole Grains

Oats, brown rice, quinoa, and whole-grain bread help maintain blood sugar balance and energy levels throughout the day. Another great option is fortified breakfast cereal. Choose one with little to no added sugar and make sure it contains folate and Vitamin B12 - this is especially helpful if you’re plant-based and looking to add B12 to your diet. ^[3] The 6 Best Foods for Low Blood Pressure, According to Health Experts. Published on April 8, 2025. Written by Elizabeth Shaw MS RDN CPT.

11. Bananas

While best known for potassium, bananas also help manage fluid balance, which can stabilize blood pressure. They are also one of the most affordable fresh fruits, and can be frozen (sans peel!) or mixed into banana bread if they begin to brown before you can finish them.

12. Beets or Beetroot Juice

Beets support nitric oxide production, which may improve circulation. Use in moderation, as they can sometimes lower BP. To maximize benefits, try drinking beetroot juice. ^[5] Natural Remedies to Fix Low Blood Pressure at Home. Published on March 10, 2025. Written by Dr. Neeraj Bharti.

13. Dried Fruits

Raisins, apricots, and dates are nutrient-dense and rich in natural sugars and potassium. Add them to oatmeal or yogurt or mix with nuts and fortified breakfast cereal for a blood pressure boosting trail mix.

14. Fluids

Water is essential, but electrolyte drinks (low in added sugar) or coconut water can help prevent dehydration and sudden drops in BP. Aim for at least 8 glasses of fluids per day, and add in more if it’s especially hot or humid. ^[1] What To Eat To Help Raise Low Blood Pressure.

15. Leafy Greens

Spinach, kale, and romaine provide folate and iron, which are key nutrients for blood production and healthy circulation. ^[2] Raise Low Blood Pressure Naturally Through Diet. Published April 20, 2023. Written by Kathy M Warwick, RDN CDCES. If it’s hard to eat raw greens, try blending baby spinach into a smoothie or wilting it into soup. Kale can be massaged and air-fried into kale chips, and romaine can be grilled for a fun twist on a typical Caesar salad.

Additional Dietary Tips

In addition to what you eat, how you eat matters too. Try these strategies to support steady blood pressure: ^[2] Raise Low Blood Pressure Naturally Through Diet. Published April 20, 2023. Written by Kathy M Warwick, RDN CDCES.

• Eat small, frequent meals to avoid post-meal drops in BP
• Choose lower carbohydrate foods or pair carbs with another food group to increase digestion time
• Don’t skip breakfast, especially if you feel lightheaded in the morning
• Stay hydrated throughout the day
• Limit alcohol, which can lead to dehydration
• When standing up after meals, rise slowly to prevent dizziness
• Skip the sauna, hot tub, and steam room
• Try compression socks to help move blood from your lower body 

When to See a Doctor

While food can help manage mild or occasional low BP, it’s important to seek medical advice if you experience:

• Frequent fainting or near-fainting
• Chest pain or shortness of breath
• Confusion or vision changes
• Severe fatigue or weakness
• Rapid pulse 

Low blood pressure could be a sign of an underlying condition that needs treatment. A doctor can help you rule out causes and create a safe care plan. ^[2] Raise Low Blood Pressure Naturally Through Diet. Published April 20, 2023. Written by Kathy M Warwick, RDN CDCES.

Conclusion

Managing low blood pressure is possible, and your plate is a great place to start. By focusing on hydration, regular meals, and nutrient-dense foods, you can feel steadier, alert, and energized throughout the day.

As always, make any major diet changes with the guidance of a healthcare provider and consider working with a registered dietitian for personalized nutrition advice. Listening to your body, getting nutrition education, and taking small steps can lead to big improvements over time.