How to Treat Low Blood Pressure Naturally

Co-authored by Lisa Bryant, ND and Eric McClure

Last Updated: July 26, 2024 Approved

If your blood pressure numbers are too low, you’re probably looking for ways that you can raise it. While the food you eat is important for managing your blood pressure, there are a lot of other things that you can do too. Generally speaking, a reading of 90/60 or lower is a sign that you have low blood pressure. Fortunately, there are some steps you can take on your own to help raise blood pressure to a consistent level. See your doctor to discuss your blood pressure and seek emergency medical care if you experience any serious symptoms.

1

Drink more water.

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Sip water slowly throughout the course of the day. Drinking water is good for you to begin with, but it can help raise your blood pressure if it is too low. Keep a cup of water next to you at all times and sip on it slowly throughout the day. This may not have as pronounced of an effect if you’re younger than 40, but it’s still a healthy, risk-free way to raise your blood pressure a little.
- Aim to drink about 8–10 cups (1.9–2.4 L) of water daily. If you're active or feel thirsty, increase your water intake to stay hydrated.
- Excessive thirst is a common symptom of low blood pressure, so this should help alleviate the symptom as well.
- If you get sick of boring old water, go ahead and squirt some lime or lemon juice into the water to give it some flavor.

2

Wear compression stockings to increase your pressure slightly.

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These special socks can help increase blood pressure by keeping the blood in your legs from pooling up in your feet. ^{[1]
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Warning: There are relatively few risks associated with compression stockings, but you may have some negative side effects if the stockings are too tight. Take the stockings off if you experience pain, numbness, tingling, spasms, or excessive itchiness. ^{[2]
X
Research source}

3

Maintain a low-fat diet full of fish, chicken, nuts, and vegetables.

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Eat a variety of foods, including fruits, vegetables, whole grains, lean chicken, or fish. This is a good habit to begin with, but it’s especially helpful if you have low blood pressure. Eating a healthy, low-fat diet is an effective way to ensure that your arteries stay healthy and efficient, which is often a problem for people with low blood pressure. ^{[3]
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- Carbohydrates, sugar, and saturated fats may make your low blood pressure worse. Avoid junk food and sugary drinks as often as possible. Limit the amount of red meat you eat and use lean white meat and fish instead. A turkey or salmon burger can be just as good as beef burger!
- Other great options include cereal, eggs, and anything with dairy in it. Cheese is a great snack if you have low blood pressure,
- Oatmeal with some bananas is a phenomenal breakfast or lunch if you’re looking for a filling option.

4

Eat 4-5 smaller meals each day.

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When you eat a large meal, your blood pressure may go up and down rapidly as your body digests the food. Eating smaller meals more frequently is a great way to keep your blood pressure stable over the course of the day. Keep snacks nearby and eat smaller portions to fit in more meals. ^{[4]
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5

Increase your daily salt intake.

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Talk to your doctor first to find out how to increase your intake safely. Simply put, the medical consensus is that too much salt is bad for you. However, for people with low blood pressure, a little extra salt is an efficient way to raise your blood pressure. Talk to your doctor to assess how much salt you should add to your diet, since the amount you can safely consume depends on other health factors. ^{[5]
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- Do not skip talking to your doctor about this before significantly raising your sodium intake since there are a variety of other health issues that can be triggered by excess salt. Eating too much salt for a longer period of time can lead to kidney disease, strokes, or spikes in your blood pressure. ^{[6]
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- If you do start increasing your sodium intake to raise your blood pressure, make sure you continue monitoring your blood pressure regularly.

6

Shift body positions regularly.

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You can keep symptoms at bay by moving around frequently. Your blood may clot in certain parts of your body when you’re sitting, lying down, or standing in a position for too long. To keep your symptoms from getting worse, change your position every 15-30 minutes. Even small shifts will radically help you from getting dizzy or feeling out of it. ^{[7]
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- When you stand up, do it slowly. You’re more likely to faint or get dizzy when you stand if you have low blood pressure.

7

Limit your alcohol consumption.

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Alcohol can dramatically lower your blood pressure. Aside from the fact that it’s generally not good for your health, alcohol is a depressant, which causes your blood flow to slow down a little. Consume no more than 1 alcoholic beverage a night to keep your blood pressure safe. ^{[8]
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- It’s particularly important to avoid shots and drinks with a lot of hard liquor. Drinking a lot of alcohol quickly can trigger a sudden drop in blood pressure.

8

See your doctor for accurate readings.

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Nurses will take your blood pressure during a regular check-up. Ask for the reading after the nurse takes your blood pressure and discuss the results with your doctor. This is the best way to get an accurate reading and sound medical advice at the same time. ^{[9]
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- If you aren’t having any symptoms of low blood pressure, like dizziness or fatigue, it’s probably fine to just wait for your next physical to get your blood pressure taken.

9

Get an estimate from a drug store blood pressure machine.

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Many drug stores and pharmacies have free machines to check your blood pressure. Simply slide your arm into the opening and press the start button to wait for the machine to take your reading. This is a great way to get a basic idea of where you’re blood pressure is at. ^{[10]
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- If nobody is waiting to use the machine, sit down for 5 minutes or so before taking your blood pressure to get a more accurate reading.
Tip: These machines aren’t always super accurate. They rarely get maintenance and the calibration can be off a little bit. Still, there’s no risk to giving these machines a shot to get a general idea of where your blood pressure is at.

10

But a blood pressure monitor for home readings.

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Wrap the band around your bicep and turn the machine on to take your reading. These are available from nearly every pharmacy or supermarket, and can cost as little as $20. These devices are a great way to keep track of your blood pressure numbers from the comfort of your own home. ^{[11]
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- Sit still and relax for 5 minutes before you take your blood pressure so that physical exertion doesn't affect your reading. Additionally, put your feet flat against your floor while you take the reading and don't cross your legs.

11

Recognize readings lower than 90/60 indicate low blood pressure.

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Blood pressure fluctuates throughout the day so check a few times. When checking your blood pressure, the systolic reading, which is the top number, should be 90-120. The diastolic reading, which is the bottom number, should be around 60-80. If the systolic reading is lower than 90 or your diastolic reading is lower than 60, you have low blood pressure. ^{[12]
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- Systolic blood pressure measures the pressure that is exerted on the arteries by the force of your blood being pushed through by your heart. Think of your body as a pipe. The systolic reading is how hard the water presses on the pipe when it’s flowing.
- Diastolic blood pressure measures the pressure that exists in your arteries when your heart rests between beats. If it helps, think of it as how hard the water pushes on the pipe when the tap on your sink is off.
- Keep in mind that everyone's body is different, and you will experience fluctuations over the course of each day. However, blood pressure numbers should be kept as close to these averages as possible.

12

See your doctor for low blood pressure symptoms.

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Common symptoms include dizziness, lightheadedness, and fatigue. Most of the time, low blood pressure is not a problem unless it causes symptoms. If you experience any of the common symptoms associated with low blood pressure, consult a doctor to walk through your options. They will assess what’s going on and recommend medical treatment options if necessary. ^{[13]
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- Other symptoms might be nausea and trouble concentrating.
- Uncommon symptoms that require medical attention sooner rather than later include fainting, blurred vision, and vomiting.

13

Get emergency medical care for signs of shock.

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If your blood pressure drops extremely low, it can trigger a life-threatening condition called shock and you may be at serious risk if it goes completely untreated. ^{[14]
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Go to the emergency room if you experience the following symptoms:

Confusion

Pale skin that feels cold or clammy

Quick, shallow breathing

A pulse that is fast and weak

14

Work with your doctor to treat underlying problems.

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Low blood pressure is often a symptom of an underlying medical condition. Managing these conditions properly can help keep your blood pressure levels under control. If your blood pressure is consistently low, see your doctor to try to identify and treat the source of the problem. ^{[15]
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- You may have low blood pressure if you’re pregnant. Take a pregnancy test to see if you’re expecting a child!
- Low blood pressure can be a symptom of several heart conditions, thyroid issues, dehydration, anemia, or allergies.

Expert Q&A

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Question

My right arm reads 132/70, and my left reads 90/61. Are different readings on different arms something to be worried about?

Lisa Bryant, ND
Licensed Naturopathic Physician
Dr. Lisa Bryant is Licensed Naturopathic Physician and natural medicine expert based in Portland, Oregon. She earned a Doctorate of Naturopathic Medicine from the National College of Natural Medicine in Portland, Oregon and completed her residency in Naturopathic Family Medicine there in 2014.

Lisa Bryant, ND

Licensed Naturopathic Physician

Expert Answer

If you get different readings like this, it's best to visit your doctor to find out what is causing them. It's possible that the readings were an error, but you need to get your doctor to rule out possible underlying conditions.

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I'm a 19-year-old girl with a blood pressure of 117/74. Is it normal?

Lisa Bryant, ND
Licensed Naturopathic Physician
Dr. Lisa Bryant is Licensed Naturopathic Physician and natural medicine expert based in Portland, Oregon. She earned a Doctorate of Naturopathic Medicine from the National College of Natural Medicine in Portland, Oregon and completed her residency in Naturopathic Family Medicine there in 2014.

Lisa Bryant, ND

Licensed Naturopathic Physician

Expert Answer

Yes, this blood pressure reading is within the normal range. It's neither high nor low.

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Question

What do I look for if I accidentally take my medicine twice?

Lisa Bryant, ND
Licensed Naturopathic Physician
Dr. Lisa Bryant is Licensed Naturopathic Physician and natural medicine expert based in Portland, Oregon. She earned a Doctorate of Naturopathic Medicine from the National College of Natural Medicine in Portland, Oregon and completed her residency in Naturopathic Family Medicine there in 2014.

Lisa Bryant, ND

Licensed Naturopathic Physician

Expert Answer

You need to call your doctor's office for advice about what to do. The answer will depend on what medications you take, as well as what health conditions you have.

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Warnings

Avoid incorporating a ton of saturated fat or sugar in your diet. Fat and sugar can cause your blood pressure to spike and reduce suddenly, leading to periods of dizziness and exhaustion. ^{[16]
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How to Treat Low Blood Pressure Naturally

Steps

Drink more water.

Wear compression stockings to increase your pressure slightly.

Maintain a low-fat diet full of fish, chicken, nuts, and vegetables.

Eat 4-5 smaller meals each day.

Increase your daily salt intake.

Shift body positions regularly.

Limit your alcohol consumption.

See your doctor for accurate readings.

Get an estimate from a drug store blood pressure machine.

But a blood pressure monitor for home readings.

Recognize readings lower than 90/60 indicate low blood pressure.

See your doctor for low blood pressure symptoms.

Get emergency medical care for signs of shock.

Work with your doctor to treat underlying problems.

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Tips

Warnings

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