Optimal blood pressure is below 120/80 mmHg. The first number represents systolic blood pressure, the pressure in the arteries when the heart beats and pumps blood. The second number is diastolic blood pressure, the pressure in the arteries when the heart rests between beats. Low blood pressure (hypotension) occurs when readings fall below 90/60 mmHg. Besides lifestyle changes, choosing the right foods can also help manage low blood pressure.

Foods to eat:

Salty foods: Consuming a little extra salt can significantly increase blood pressure. Those with low blood pressure can eat salty foods like canned soups, smoked fish, cheese, and pickles. Consult a doctor to determine the appropriate salt intake to avoid excessive consumption, which can be detrimental to blood pressure.

Water: Dehydration reduces blood volume, leading to lower blood pressure. Adults should drink 1.8-2 liters of water daily to stabilize blood pressure and help manage blood sugar levels.

Folate-rich foods (vitamin B9): Low folate levels can cause anemia, leading to hypotension. Foods rich in folate include asparagus, beans, citrus fruits, leafy greens, eggs, and liver.

Foods containing caffeine: Chocolate, cocoa, green tea, and coffee can temporarily increase blood pressure to a non-critical extent. These can help individuals with low blood pressure improve symptoms, focus, and nerve stability.

Foods rich in vitamin B12: Insufficient vitamin B12 can lead to anemia, causing low blood pressure and fatigue. Foods rich in B12, such as eggs, fortified cereals, animal meats, and nutritional yeast, should be consumed regularly.

Iron-rich foods: Lean meat, animal liver, wood ear mushrooms, shiitake mushrooms, jute leaves, amaranth, pomegranates, and apples provide iron, which helps the body increase blood production and reduce the risk of iron-deficiency anemia, a cause of low blood pressure. Iron also supports the synthesis of myoglobin and hemoglobin, which transport and store oxygen for the body. It also plays a role in synthesizing neurotransmitters like dopamine, norepinephrine, and serotonin, contributing to improved symptoms of low blood pressure.

Seafood: Clams, mussels, and oysters are rich in iron. Salmon, mackerel, and tuna are high in omega-3 fatty acids and vitamin B12, beneficial for cardiovascular health.

Omega-3 fatty acids: Fatty fish (salmon, mackerel), chia seeds, and flaxseeds are rich in omega-3s, which help reduce blood triglycerides, potentially stabilizing heart rate and increasing the flexibility of artery walls.

Foods to avoid:

Tomatoes: Consuming tomatoes can lower blood pressure further. Individuals with hypotension who eat many tomatoes may experience headaches, dizziness, and lightheadedness.

Roasted chestnuts and royal jelly: These foods can lower blood pressure and should be avoided by those with hypotension.

Cooling foods: Spinach, celery, cucumber, watermelon, red beans, mung beans, garlic, kelp, onions, and sunflower seeds can lower blood pressure and should be limited.

To maintain stable blood pressure, individuals should eat smaller, more frequent meals to avoid postprandial hypotension and limit alcohol consumption, which can cause dehydration and interact with blood pressure medications. Light exercises such as walking, cycling, and swimming can improve cardiovascular function. Individuals experiencing frequent low blood pressure should consult a doctor for appropriate treatment.

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