Ways to Stabilize your Blood Pressure Nutritionally

Hypotension, often known as low blood pressure, occurs when blood flows through blood vessels at lower-than-normal or under 90/60 mm Hg. There are two measurements of the blood pressure on artery walls: systolic and diastolic. Systolic is the pressure when the heart is contracting, and diastolic is the pressure between heartbeats. Both measurements record blood pressure in millimeters of mercury (mm Hg). Healthy blood pressure for most people is usually less than 120/80 mm Hg.

Hypotension can be temporary or long-lasting. It can also indicate an underlying medical condition. The basic causes of low blood pressure according to the American Heart Association (AHA) can include aging, prolonged bed rest, certain medications, side effects of high blood pressure medications, diabetes, pregnancy, heart problems, endocrine problems, severe infection, severe allergic reaction (anaphylaxis) and decreases in blood volume from bleeding or dehydration.

Persons with hypotension may experience light-headedness, nausea and vomiting, weakness, blurry vision, dizziness, fainting, and confusion. Call your health provider if you experienced such symptoms especially if coupled with a rapid pulse rate, shallow breathing, and/or cold clammy skin as this may entail a medical emergency. To help confirm the diagnosis and pinpoint the cause of hypotension, you may have to undergo different laboratory tests.

A person’s blood pressure is influenced by his/her genes, age, lifestyle, and the current health condition the patient is experiencing if any. However, here are nutrition tips to help you achieve your ideal blood pressure.

Drink plenty of water. If a person is dehydrated, it is more likely for him/her to have low blood pressure, especially when moving from a lying to a standing position, a faster than normal heart rate, and reduced blood flow to your extremities. A study published in Heart, an international journal from BMJ and BCS concluded that water drinking can induce transient but significant BP increase.

Increase salt intake. People who have low blood pressure may benefit from increasing their salt intake as salt or sodium chloride affects hormones that control the body’s water balance. High salt intake can increase blood pressure. This can be done by adding a pinch of salt to a glass of water, seasoning food with salt, eating salty foods, such as olives or anchovies, and choosing salted nuts as a snack.

Take foods high in Vitamin B12 and folate. According to the AHA, a deficiency in vitamin B12 and folate can cause anemia, leading to low blood pressure. Vitamin B12 and folate help convert homocysteine into methionine which means homocysteine can elevate blood pressure, and methionine acts as an antioxidant that helps protect the blood cells in the body. Good sources of Vitamin B12 include meat, eggs, fish, and dairy products, such as milk and cheese. People can also select foods fortified with vitamin B12, such as breakfast cereals and plant-based milk. Leafy green vegetables, broccoli, legumes, eggs, beets, citrus fruits, nuts, seeds, wheat germ, and liver, on the other hand, are good sources of folate.

Eat smaller meals. Digestion is a complex process that requires precise coordination between the digestive, nervous, and circulatory systems. An early task is rerouting extra blood to the stomach and small intestine. To compensate for this diversion, the heart beats faster and harder while blood vessels far from the digestive system narrow. These two actions maintain blood pressure and blood flow to the brain, legs, and everywhere in between. In some people, the heart and blood vessels don’t respond as they should. That causes blood pressure to decrease everywhere but the digestive system. If you experience postprandial hypotension (excessive decrease in blood pressure that occurs after a meal), you can try eating smaller, more frequent meals. They may be able to digest smaller meals more efficiently, which may help their blood pressure.

If you’re trying to raise your blood pressure through diet, it’s important to check with a healthcare provider or dietitian to make sure you’re meeting your nutritional needs, accordingly. It is important to do lifestyle changes to make your blood pressure normal. These include losing that extra pounds and watching your waistline, exercising regularly, consuming a healthy diet, reducing salt (sodium) in your diet, limiting alcohol, quitting smoking, getting a good night’s sleep, reducing stress, monitoring your blood pressure at home and get regular checkups and get support. (ND II Nina Estela Lindsay Romero, RND)