Do you sometimes feel dizzy when you stand up? Or are you often tired without a clear reason? Then you might have low blood pressure. The good news: in most cases, this is not a problem at all. In fact, low blood pressure is often seen as a sign of a healthy heart. In this blog, you will read when low blood pressure *can* be troublesome and what you can do about it.
What is low blood pressure?
Your blood pressure is expressed in two numbers, such as 90/60 mmHg. The first number is the systolic pressure (when your heart contracts) and the second number is the diastolic pressure (when your heart is at rest).
Low blood pressure is defined as values below 90/60 mmHg. However, this number alone does not tell the whole story. Many people naturally have low blood pressure and feel fine. In fact, low blood pressure is often a sign that your heart is healthy and does not have to work too hard. Many athletes and young, slim people have this. It only becomes problematic when it causes issues, such as dizziness upon standing. Fatigue can also be related to low blood pressure, but of course, this can have other causes as well.
Important to Know
Do you have severe symptoms such as frequent fainting, chest pain, extreme fatigue, or palpitations? Then see your GP. These tips are intended for mild, everyday symptoms of low blood pressure, not as a substitute for medical advice.
6 practical tips for low blood pressure
Do you have low blood pressure and are you noticing it? Or are you simply curious about what you can do to raise it a bit? These lifestyle tips can help you.
1. Eat more salt
This might sound strange after all the stories about too much salt, but with low blood pressure, a little extra salt can actually help. Salt retains fluid in your body – your blood volume increases and your blood pressure rises slightly. So feel free to sprinkle some extra salt over your meal or choose products like olives, cheese, broth, or pickled fish more often. Don't overdo it, but a little more salt than usual can really make a difference for low blood pressure.
2. Drink enough water
Too little fluid in your body can lower your blood pressure. Therefore, drink at least 1.5 to 2 liters of water per day, and more if you exercise or if it is hot. Especially in the morning, a large glass of water can help raise your blood pressure. Do you feel dizzy or weak? Then drink some water immediately and see if it helps. Some people notice that they feel better immediately after a glass of water. Keep a bottle of water handy so you don't forget.
3. Stand up slowly
That dizziness when standing up has a name: orthostatic hypotension. Your blood pressure drops too quickly for a moment. You can prevent this by getting up slowly from bed or the couch. Sit on the edge of your bed for a moment before standing up. Count to ten and only then stand up. Have you been sitting at your desk for a long time? Then stand up slowly as well and wait a moment before walking. It only takes a few extra seconds, but it really makes a difference in dizziness.
4. Wear compression stockings
Compression stockings ensure that blood flows back to your heart from your legs more effectively, keeping your blood pressure more stable. Do you stand or sit a lot at work? Then compression stockings are worth trying. They apply gentle pressure to your legs, allowing your blood to circulate better. Ask at the pharmacy which size and compression class suits you best. They might feel a bit tight at first, but you will get used to them quickly.
5. Eat smaller meals more often
Large meals can temporarily lower your blood pressure because your body sends a lot of blood to your stomach for digestion. Do you recognize that annoying dip after eating? Then try 5-6 small meals a day instead of 3 large ones. For example, start your day with a light breakfast, have a snack around 10 am, don't have a heavy lunch, and eat a normal portion in the evening. This way, your blood pressure remains more stable throughout the day.
6. Try some caffeine
A cup of coffee or tea can temporarily raise your blood pressure slightly. This effect has not been officially claimed, but is often experienced by people with low blood pressure. Caffeine constricts the blood vessels slightly, causing your blood pressure to rise. Many people notice that they feel fitter after a cup of coffee. Do not overdo it and especially do not drink right before bedtime. One or two cups a day is enough.
7. Choose healthy food
In addition to these tips, your diet is also important. Eat a varied diet with plenty of vegetables, fruit, whole-grain products, and healthy fats. Fatty fish such as salmon, mackerel, or herring is a good addition to your menu. This fish contains omega-3 fatty acids, and EPA and DHA contribute to the normal functioning of the heart*. Additionally, it is good for maintaining normal blood pressure*. Therefore, try to eat fatty fish a few times a week. Want to know more? Read here: What is omega-3 ?
More tips on regaining normal blood pressure? Read: 7 tips to maintain normal blood pressure
Frequently asked questions about low blood pressure
How low can blood pressure be?
A blood pressure below 90/60 mmHg is usually considered low blood pressure. This does not necessarily have to be a problem if you have no symptoms. However, if you do experience dizziness, fainting, or extreme fatigue, contact your GP.
What should you do if you have low blood pressure?
For mild symptoms, it can help to drink enough water, stand up slowly, and eat smaller meals more frequently. A little more salt can also sometimes help to raise blood pressure slightly. For severe or recurring symptoms, it is advisable to consult your GP.
What to eat or drink for low blood pressure?
Drink enough water, preferably 1.5 to 2 liters per day . Products such as broth, olives, cheese, or pickled fish can also help due to their salt content. In addition, continue to eat a varied diet with vegetables, fruit, whole-grain products, and healthy fats.
Conclusion: low blood pressure is not immediately a cause for concern
For most people with low blood pressure, the rule is: it is no cause for concern, just a natural part of your body. It only becomes a problem if it starts causing you discomfort. In that case, try one or two tips from this blog and see what works for you. For example, drinking a little more water throughout the day, adding some extra salt to your food, or simply getting out of bed or off the couch a bit more slowly. If you notice after a few weeks that it doesn't help, or if your symptoms actually get worse, discuss it with your GP.
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With low blood pressure, a healthy foundation remains important: drinking enough fluids, eating a varied diet, and taking good care of your heart. Omega-3 fatty acids EPA and DHA contribute to the normal functioning of the heart*, and with our flexible subscriptions, you can easily make omega-3 part of your daily routine.
*Approved health claim by the EFSA. EPA and DHA contribute to the normal functioning of the heart with a daily intake of 250 mg EPA and DHA. The beneficial effect of omega-3 fatty acids on blood pressure is obtained with a daily intake of 3 grams of EPA and DHA. The daily intake of EPA and DHA combined should not exceed 5 grams.
