12 foods that can help raise your blood pressure

Hypertension, a disorder characterized by high blood pressure, is one of the leading causes of death worldwide.

But too low blood pressure levels may cause discomfort and unpleasant symptoms. When hypotension is not related to serious pathologies, we can fight it from home by means of food.

Blood pressure should be about 120/80 millimeters of mercury (mm Hg), but there are several factors that can cause it to vary, such as your medical history, age, or general physical condition. If your blood pressure drops below 90/60 mm Hg it is quite likely that you have hypotension..

If you want to learn to raise your blood pressure by eating foods that produce this effect, in this article we will talk about 12 foods that can help you raise blood pressure, as well as the reasons why it is advisable to consume it if you have low blood pressure.

Hypotension: what is it?

Hypotension is a cardiovascular disorder that has several possible causes. There are also different types of hypotension, with different medical causes. These guys include the following.

Chronic hypotension

For some people, hypotension is a normal feature of their circulatory system. They usually have no health problems related to their low blood pressure levels, but may be more prone to orthostatic hypotension events.

2. Orthostatic hypotension

Orthostatic hypotension is what occurs after getting up quickly after sitting for a while. or lying down. It causes unpleasant symptoms of dizziness, vision problems and even fainting, but resolves itself after a short period of time between a few seconds or a few minutes.

3. Neurally mediated hypotension

This type of hypotension occurs mainly after spending long periods of time standing, or when we suffer very strong emotional events. May cause nausea and fainting. At the physiological level, it occurs due to failures in communication between the central nervous system and the cardiac system.

4. Hypotension linked to shock

Shock-linked hypotension is a serious condition that occurs when the cardiovascular system has collapsed. This type of cardiovascular event is accompanied by serious disorders, such as generalized infections (sepsis), heavy bleeding, or heart attacks.

12 foods to combat hypotension

There are certain dietary measures that can help relieve hypotension. We can divide them into groups according to the benefits they bring us in order to raise blood pressure:

  • Foods rich in vitamin B12
  • Iron-rich foods
  • Foods rich in folate
  • Salty foods
  • Foods that regulate blood pressure

Here are some foods that have these properties, so you can easily guide you when choosing food to help you control your blood pressure.

1. Egg

Eggs have a high nutritional value and can be used in a variety of recipes. The main benefit of eating eggs to fight low blood pressure is the presence of vitamin B12 in them.

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Vitamin B12 is water-soluble and necessary for different processes in the body, such as the proper functioning of the nervous system or the production of red blood cells.

Eggs to increase tension

2. Veal meat

Veal is rich in iron and vitamin B12. Anemia can cause a marked drop in the number of red blood cells, which lowers blood pressure..

That’s why foods like veal, traditionally prescribed to anemic people, can help regulate blood pressure.

3. Soya milk

Soya milk and soya products such as tofualso provide us with a reasonable amount of vitamin B12. It is a good vegetarian option to supplement the amount of this vitamin in our body, raising our blood pressure to healthier levels.

4. Asparagus

Folate, also known as vitamin B9, has effects similar to those of vitamin B12.. This means that if our folate levels are not acceptable, our red blood cell population may be reduced, worsening our hypotension.

Asparagus are vegetables rich in folate, so that 90 g of asparagus provide 34% of the recommended daily dose of this vitamin. In addition, they contain vitamin K, A and is a good source of antioxidants that can help us reduce inflammation levels or prevent the formation of neoplasms.

5. Chickpeas

Chickpeas, like other legumes, are rich in protein, fiber and vitamins. They are a great food to add to our usual diet, but this is doubly true if we suffer from hypotension.

Chickpeas contain high amounts of folate and iron.as well as other vitamins and minerals such as zinc or vitamin B6. It’s a perfect food to help us raise our blood pressure by increasing our red blood cell count.

6. Liver

The liver is considered a superfood because of its high nutritional value. It contains a number of vitamins and minerals that are ideal to help in cases of anemia, so that it can regulate our blood pressure.

A portion of liver gives us more than 860% of the recommended daily dose of vitamin Awhich helps vision, kidneys and maintain good cardiovascular health. It also contains a high amount of folate and iron, components that, as mentioned above, help raise our blood pressure.

7. Ham

The ham, besides being delicious and very typical of Spain, can help us raise the blood pressure. Meals rich in salt are traditionally avoided by hypertensive people, as they are not interested in increasing their already high blood pressure. Conversely, people with low blood pressure may benefit from adding more salt to their diet. In moderation, though.

The ham, in addition to having a high salt content will give us the benefits of eating meat.which, as we have seen, help to maintain blood pressure in cases of hypotension.

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8. Broth

Broths, especially traditional broths with animal bones, are a food that can help us greatly to increase our tension.Its high salt content, in addition to being a liquid meal, will raise our blood pressure..

Hydration is one of the main factors through which we can raise our blood pressure. Drinking enough fluids daily is a great ally for this task.

9. Soy sauce

A quick and tasty way to add salt to our dishes is to use soy sauce. This sauce of Chinese origin, common in any Asian restaurant or supermarket, has a high salt content that can raise our tension.

In addition to salt, it also contains high levels of folate and calcium.both allies in our work to alleviate chronic hypotension.

10. Olives

Olives are a very healthy food in themselves, as well as being a constant in the (very healthy) Mediterranean diet.. The olives in general present high values of salt, due to the fact that they are usually transported in brine or marinade.

In addition, black olives specifically have a healthy amount of iron, which can help raise our blood pressure.

11. Licorice

Licorice is a food that can help with hypotension, but not because of its nutritional components. It has been observed that licorice, consumed in infusion or directly as a stick, is able to regulate our hormone aldosteronewhich in turn controls the levels of salts in our body.

The regulation of aldosterone causes a better control of blood pressure, so it is a good food for people suffering from hypotension, although regular consumption of licorice is very detrimental to our health.

12. Coffee

Coffee (and tea) are also allies when it comes to raising our tension. Caffeine and theine are able to raise our blood pressure momentarily, as they stimulate the heart by increasing its rhythm.

You have to be careful. Being a diuretic substance can cause us to dehydrate. if we overconsume it, which is appalling if our goal is to maintain healthy blood pressure levels.

Bibliographic references

  • Omar, H. R., Komarova, I., El-Ghonemi, M., Fathy, A., Rashad, R., Abdelmalak, H. D., Camporesi, E. M. (2012). Licorice abuse: time to send a warning message. Therapeutic advances in endocrinology and metabolism, 3(4), 125-138. doi:10.1177/2042018812454322.
  • O’Leary, F., & Samman, S. (2010). Vitamin B12 in health and disease. Nutrients, 2(3), 299-316. doi:10.3390/nu2030299.
  • Henry, C. J., Nemkov, T., Cas├ís-Selves, M., Bilousova, G., Zaberezhnyy, V., Higa, K. C., … DeGregori, J. (2017). Folate dietary insufficiency and folic acid supplementation similarly impair metabolism and compromise hematopoiesis. Haematologica, 102(12), 1985-1994. doi:10.3324/haematol.2017.171074.