Do you sometimes feel dizzy when you stand up? Or are you often tired for no clear reason? Then you may have low blood pressure. The good news: in most cases it 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 bothersome 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 rests).
Low blood pressure means values below 90/60 mmHg. But this number alone does not tell the whole story. Many people naturally have low blood pressure and feel fine. Low blood pressure is often actually 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 bothersome when you start to suffer from it, such as dizziness when standing up. 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 serious complaints such as regular fainting, chest pain, extreme fatigue or palpitations? Then see your GP. These tips are meant for mild, everyday complaints related to low blood pressure, not as a replacement for medical advice.
6 practical tips for low blood pressure
Do you have low blood pressure and notice something of it? Or are you simply curious what you can do to raise it a little? Then these lifestyle tips can help you.
1. Eat more salt
This may sound strange after all the stories about too much salt, but with low blood pressure some extra salt can actually help. Salt retains fluid in your body: your blood volume then increases and your blood pressure rises slightly. So feel free to sprinkle some extra salt over your meal or choose products such as olives, cheese, broth or pickled fish more often. Do not overdo it, but a little more salt than usual can really make a difference with low blood pressure.
2. Drink enough water
Too little fluid in your body can lower your blood pressure. So drink at least 1.5 to 2 liters of water per day, and more if you exercise or when it is hot. Especially in the morning, a large glass of water can help boost your blood pressure. Do you feel dizzy or weak? Then drink some water right away and see if it helps. Some people notice that they feel better immediately after a glass of water. Keep a bottle of water at hand, so you do not forget.
3. Stand up slowly
That dizziness when standing up has a name: orthostatic hypotension. Your blood pressure briefly drops too quickly. You can prevent this by getting up slowly from bed or from the couch. First 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 also get up slowly 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 help blood flow back from your legs to your heart, keeping your blood pressure more stable. Do you stand or sit a lot during your work? Then compression stockings are worth trying. They apply light pressure to your legs, so your blood keeps circulating better. Ask at the pharmacy which size and compression class suits you best. It may feel a bit tight at first, but you get used to it 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 per day instead of 3 large ones. For example, start your day with a light breakfast, have a snack around 10 o'clock, keep lunch light and eat a normal portion in the evening. This keeps your blood pressure more stable throughout the day.
6. Try some caffeine
A cup of coffee or tea can temporarily raise your blood pressure a little. This effect is not officially claimed, but is often experienced by people with low blood pressure. Caffeine slightly narrows the blood vessels, which raises your blood pressure. Many people notice that they feel fitter after a cup of coffee. Do not overdo it and especially do not drink it just before bedtime. One or two cups a day is enough.
7. Choose healthy foods
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. Oily 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 function of the heart*. It is also good for the maintenance of normal blood pressure*. So try to eat oily fish a few times a week. Want to know more? Read here: What is omega-3?
More tips on getting back to normal blood pressure? Read: 7 tips to maintain normal blood pressure
Frequently asked questions about low blood pressure
How low can blood pressure be?
Blood pressure below 90/60 mmHg is usually considered low blood pressure. This does not have to be a problem if you have no complaints. Do you suffer from dizziness, fainting or extreme fatigue? Then contact your GP.
What should you do if your blood pressure is too low?
For mild complaints, it can help to drink enough water, stand up slowly and eat smaller meals more often. A little more salt can also sometimes help raise blood pressure. For serious or recurring complaints, it is wise to consult your GP.
What to eat or drink with 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 because of their salt content. In addition, keep eating a varied diet with vegetables, fruit, whole grain products and healthy fats.
Conclusion: low blood pressure is not an immediate cause for concern
For most people with low blood pressure: it is no cause for concern, simply a characteristic of your body. It only becomes bothersome when you start to suffer from it. In that case, try one or two tips from this blog and see what works for you. For example, drinking a bit more water throughout the day, some extra salt on your food, or simply getting up a little more slowly from bed or the couch. Do you notice after a few weeks that it does not help, or are your complaints getting worse? Then discuss it with your GP.
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With low blood pressure, a healthy foundation remains important: drinking enough, eating a varied diet and taking good care of your heart. Omega-3 fatty acids EPA and DHA contribute to the normal function of the heart*, and with our flexible subscriptions you easily make omega-3 part of your daily routine.
*Approved health claim from the EFSA. EPA and DHA contribute to the normal function of the heart at a daily intake of 250 mg of 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 combined daily intake of EPA and DHA should not exceed 5 grams.
