What to eat to increase blood pressure? 7 food groups worth including in your diet

Low blood pressure (hypotension) is a serious problem, the solution to which is still being sought by specialists. Headache, nausea and weakness accompany a person with low blood pressure, preventing him from living a full life.

Nata Gonchar

founder of the International Institute of Integrative Nutritionology

The syndrome is treated with drugs, but it is possible to support the body without chemistry, with the help of a complete diet.

Causes and symptoms of low blood pressure

Hypotension is a disease that is no less harmful to the body than hypertension (high blood pressure). Arterial hypotension is defined by a drop in blood pressure below 90/60 mmHg and is manifested by a number of unpleasant symptoms:

• headache;

• dizziness;

• irritability;

• increased sweating;

• loss of consciousness.

The most common reasons for the development of hypotension:

• Disorders of the cardiovascular system;

• anemia of various origins;

• blood loss (peptic ulcer disease of the stomach and duodenum, uterine bleeding, trauma, liver disease);

• decreased functional activity of the thyroid gland, exhaustion of the adrenal glands;
• pronounced dehydration.

Nutrition with low blood pressure

An important role in the treatment of hypotension is assigned to nutrition and a number of products that will help normalize pressure. With such a syndrome, a complete diet is necessary, which should include offal, cheese, complex carbohydrates, protein, fats, as well as sources of vitamin C and antioxidants.

With high blood pressure, on the contrary, some foods should be excluded from the diet. Find the list here.

By-products

Liver, kidneys, heart – a treasure trove of vitamin B12 (cobalamin) and iron. With a deficiency of these nutrients, the processes of hematopoiesis are disturbed – anemia (oxygen deprivation) develops, leading to cardiovascular dysfunction and low blood pressure.

Cheeses

In the absence of contraindications (allergy to milk protein, lactase deficiency, inflammatory diseases of the GI tract). Cheese is rich in tyramine – a derivative of the amino acid tyrosine. This biologically active compound affects specific receptors of blood vessel walls, leads to their narrowing, increasing blood pressure.

Complex carbohydrates

Cereals, legumes, cereals – obligatory products for low blood pressure. The process of their breakdown and digestion protects against a sudden increase in blood glucose levels. The absence of hypoglycemia (a sharp drop in sugar levels) prevents the disruption of blood pressure regulation, as well as dizziness, weakness, loss of consciousness.

Berries and fruits

Polyphenols of berries and fruits strengthen the walls of blood vessels, normalize their permeability and maintain an optimal volume of circulating blood:

• fruits – oranges, bananas, kiwi, mangoes, apples, pears, apricots;

• berries – strawberries, blueberries, raspberries, red and white currants, blueberries, strawberries.

Sources of vitamin C

Ascorbic acid is an obligatory component of the diet of hypotensive people.

The main sources of vitamin C are:

• Bell peppers;

Sources of vegetable and animal protein

Protein serves as a basis for the formation of many hormones, including thyroid hormones, which regulate different parts of metabolism and maintain normal blood pressure.

Sources of vegetable protein: soybeans, rachis, mung beans, cashews, hazelnuts, sesame. Animal protein sources: beef, chicken, turkey, mussels, trout.

Useful fats

Sources of vegetable fats: olives, avocados, nuts and seeds – sesame, pumpkin, hemp, flax, poppy seeds.

Sources of animal fats: fatty fish (salmon, halibut, sardines, herring), eggs, lard, red meat.

A few more important recommendations

• When treating hypotension, monitor the water balance – dehydration leads to impaired blood supply to organs and tissues. The daily norm for an adult is 30-40 ml of water per 1 kg of body weight.
• Do not abuse coffee – despite the fact that it can increase blood pressure, the drink also has a diuretic effect, which provokes water loss and dehydration.
• A balanced diet filled with healthy foods will help to cope with the disease, improve the cardiovascular system and the body as a whole.