Natural Remedies to Fix Low Blood Pressure at Home

Understanding Low Blood Pressure

Low blood pressure means your blood isn’t circulating efficiently, which can lead to poor oxygen and nutrient delivery to vital organs. While some people naturally have lower blood pressure without issues, others may experience symptoms like:

• Dizziness or lightheadedness

• Nausea

• Blurred vision

• Weakness or fatigue

• Fainting episodes

If these symptoms sound familiar, adjusting your diet can be an effective natural remedy to reduce blood pressure fluctuations and stabilise your energy levels.

Best Foods to Eat to Increase Blood Pressure

Your body responds quickly to what you eat. Choosing the right food to eat to increase blood pressure can make all the difference. Here’s what to focus on:

1. Salt – The Simplest Solution

Sodium helps retain fluids and increases blood volume, naturally raising blood pressure. Add a pinch of salt to your meals, but don’t overdo it. Good sources include:

• Himalayan or sea salt

• Pickles

• Olives

• Cottage cheese

2. Hydrating Foods and Electrolytes

Dehydration is a major trigger for low blood pressure. Drinking enough fluids and consuming foods rich in electrolytes can provide a natural remedy to reduce blood pressure fluctuations. Include:

• Coconut water

• Bananas (potassium + sodium balance)

• Watermelon

• Cucumber

3. Caffeinated Drinks for a Quick Boost

A cup of coffee or strong tea can provide quick remedies for low blood pressure by stimulating heart rate and circulation. Keep it moderate to avoid dehydration.

4. Lean Proteins for Steady Blood Flow

A diet lacking protein can contribute to low blood pressure. Aim for:

• Chicken and turkey

• Eggs

• Legumes and lentils

• Tofu

5. Iron-Rich Foods to Combat Dizziness

Iron is essential for red blood cell production, and a deficiency can worsen hypotension. Add these to your diet to increase blood pressure:

• Spinach

• Red meat

• Fortified cereals

• Beans and lentils

6. B Vitamins for Better Circulation

B vitamins, especially B12 and folate, help prevent anemia, which is often linked to low blood pressure. Best sources:

• Eggs

• Dairy

• Leafy greens

• Nuts and seeds

7. Nuts and Seeds for Healthy Fats

Healthy fats improve vascular health, reducing dizziness and keeping blood pressure stable. Snack on:

• Almonds

• Walnuts

• Flaxseeds

• Pumpkin seeds

Dietary Habits That Help Raise Blood Pressure Naturally (Expanded)

1. Eat Small, Frequent Meals

Large meals can cause postprandial hypotension (a sudden drop in BP after eating). Instead of three big meals, aim for five to six smaller ones throughout the day to maintain steady blood pressure levels.

2. Increase Sodium Intake (In Moderation)

Salt is a natural food for increase blood pressure. If your BP is consistently low, slightly increasing your sodium intake can help. Sprinkle some salt on your meals, enjoy salted nuts, or add pickles to your diet. However, consult a doctor before making drastic changes.

3. Stay Hydrated

Dehydration reduces blood volume, leading to low BP. Aim for at least 2-3 liters of water daily. Coconut water and electrolyte-rich drinks help replenish lost minerals.

4. Eat More Complex Carbohydrates

Simple carbs like white bread and sugary foods can cause blood sugar fluctuations, worsening hypotension. Opt for whole grains, oats, quinoa, and brown rice instead.

5. Balance Macronutrients

A well-balanced diet with lean proteins (chicken, fish, eggs), healthy fats (avocados, nuts), and complex carbs supports steady circulation.

6. Avoid Alcohol

Alcohol can lower blood pressure further by causing dehydration and dilating blood vessels. If you consume it, keep it minimal and drink plenty of water.

Natural Remedies for Low Blood Pressure

You can increase low blood pressure naturally as well. Here are some amazing natural remedies for low blood pressure that work like a charm:

1. Saltwater Drink

When sudden dizziness occurs, add half a teaspoon of salt to the water. This is one of the best quick remedies for low blood pressure that improves fluid retention and blood volume.

2. Licorice Root Tea

Licorice root keeps blood pressure under control by decreasing the action of aldosterone, a hormone influencing sodium retention.  A cup of licorice tea can be used as a natural remedy to reduce blood pressure drops.

3. Beetroot Juice

Beetroot contains nitrates, which enhance blood flow. Consuming beetroot juice on a daily basis can help maintain healthy BP levels.

4. Almond and Milk Tonic

Soak 5-6 almonds in water overnight, skin them, and mix them into lukewarm milk. This is a natural remedy to reduce blood pressure as well as an increase in nutrition.

5. Tulsi (Holy Basil) Leaves

Loaded with potassium, magnesium, and vitamin C, tulsi leaves help balance blood pressure. Drink a few leaves in the morning or have a cup of tulsi tea to normalise hypotension.

6. Coffee or Strong Tea

Caffeine increases blood pressure for a short while by affecting the nervous system. Coffee or black tea is a temporary solution for low blood pressure when you need to get an immediate boost.

7. Dark Chocolate

Flavonoids of dark chocolate increase blood flow and raise blood pressure naturally. Taking one small piece daily is helpful.

8. Ginseng Tea

Studies have found that ginseng helps regulate BP levels.  Drinking tea of ginseng occasionally can keep blood circulation healthy.

Lifestyle Changes to Supplement Your Diet

Here are some lifestyle changes you can follow to increase low blood pressure and take control of your health:

1. Exercise Periodically

Sitting or standing for long periods can cause blood pressure to drop. If your work requires long sitting, stretch and walk around the room occasionally to keep circulation going.

2. Elevate Your Legs

If you feel lightheaded, sit or lie down and elevate your legs above the level of your heart. This causes blood to rush back toward the brain and relieves lightheadedness.

3. Wear Compression Stockings

Compression stockings prevent blood from pooling in the legs, making them an ideal device for maintaining BP in individuals with hypotension.

4. Rest with Head Raised

Lifting the head of your bed slightly may prevent blood pressure from becoming too low while sleeping.

5. Stress Management

Continual stress tends to worsen blood pressure swings. Yoga, meditation, and deep breathing may help maintain an even BP.

6. Avoid Sudden Postural Changes

Standing up too quickly from a lying or sitting position can cause dizziness due to a sudden drop in BP. Slowly stand up and let the body adjust.

7. Take Cool Showers

Taking showers with a contrast of warm and cold water can improve circulation and prevent sudden drops in BP.

8. Prioritise Quality Sleep

Poor sleep can cause low BP. Ensure 7-9 hours of uninterrupted sleep to keep blood circulation normal.

By making these little but dynamic changes, you can regulate low BP naturally and find yourself energetic throughout the day.

Final Thoughts

It is very much possible to increase low blood pressure naturally using the correct food and lifestyle changes. Right from being well hydrated to eating more sodium, iron, and B vitamins, such small changes definitely make a positive impact. If you're looking for ways to become more energised in the day, then begin with the right food to eat to increase blood pressure. 

Follow the natural remedies for low blood pressure given in this blog and watch carefully for symptoms. If you're still not feeling well, then visit a superspecialty hospital as soon as possible!

FAQs

1. What are the best blood pressure low remedies?

The best blood pressure low remedies include increasing sodium intake, staying hydrated, drinking coffee or tea for a quick boost, and eating iron-rich foods like spinach and red meat.

2. Can I naturally raise my blood pressure just through diet?

Yes! A well-planned diet to increase blood pressure can be highly effective. Focus on sodium-rich foods, lean proteins, and foods high in B vitamins and iron.

3. What is a quick remedy for low blood pressure?

Drinking a glass of salted water, consuming a handful of almonds, or sipping coffee can provide quick remedies for low blood pressure when symptoms hit.

4. How does hydration affect low blood pressure?

Dehydration reduces blood volume, leading to lower pressure. Drinking enough water and consuming electrolyte-rich foods like bananas and coconut water can help.

5. Can I use natural remedies instead of medication?

For most people, natural remedies for low blood pressure like dietary changes, hydration, and lifestyle adjustments work well. However, if symptoms persist, consult a doctor.

Citations

Awosika, A., Adabanya, U., Millis, R. M., Omole, A. E., & Moon, J. H. (2023). Postprandial Hypotension: An Underreported Silent Killer in the Aged. Cureus, 15(2). https://doi.org/10.7759/cureus.35411

Komishon, A. M., Shishtar, E., Ha, V., Sievenpiper, J. L., de Souza, R. J., Jovanovski, E., Ho, H. V. T., Duvnjak, L. S., & Vuksan, V. (2016). The effect of ginseng (genus Panax) on blood pressure: a systematic review and meta-analysis of randomized controlled clinical trials. Journal of Human Hypertension, 30(10), 619–626. https://doi.org/10.1038/jhh.2016.18

Sontia, B., Mooney, J., Gaudet, L., & Touyz, R. M. (2008). Pseudohyperaldosteronism, Liquorice, and Hypertension. The Journal of Clinical Hypertension, 10(2), 153–157. https://doi.org/10.1111/j.1751-7176.2008.07470.x

Taylor, K., & Jones, E. B. (2022). Adult Dehydration. PubMed; StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK555956/