What should you do about low blood pressure? Learn about the criteria for low blood pressure and ways to improve it in one article.

It is well known that high blood pressure increases the risk of stroke and heart disease, but low blood pressure can also affect your health and, in severe cases, even impair organ function. What is considered low blood pressure? What should you do if you have low blood pressure? What foods can help improve the condition? This time, 10Life will explain the standards for low blood pressure, its common causes and ways to improve it, helping you manage your health more effectively.

Low blood pressure (Hypotension) refers to blood pressure that is below the normal range. Generally speaking, a systolic pressure (upper reading) below 90mmHg, or a diastolic pressure (lower reading) below 60mmHg, is considered low blood pressure.  

However, everyone has different blood pressure standards. Athletes or young people may have lower blood pressure while remaining healthy and experiencing no discomfort. For some people, however, a sudden drop in blood pressure may affect the blood supply to vital organs, resulting in a slow heartbeat, dizziness and fatigue, and may even affect the function of the heart and brain.

There are many causes of low blood pressure. The following are some common factors:

• Pregnancy: Hormonal changes during pregnancy can cause blood vessels to dilate, affecting blood pressure stability.
• Heart problems: Conditions such as arrhythmia and heart failure may cause blood pressure to become too low.
• Endocrine disorders: For example, an underactive thyroid, adrenal insufficiency and low blood sugar.
• Dehydration: Fever, vomiting, diarrhoea or sweating during prolonged exercise can all lead to dehydration, causing blood pressure to fall.
• Medication effects: Taking blood pressure-lowering medication, antidepressants or certain cardiovascular medicines may affect blood pressure regulation.
• Anaemia or malnutrition: A deficiency of B12, folate or iron may affect the oxygen-carrying capacity of red blood cells, resulting in low blood pressure.
• Severe allergic reactions or infections: Conditions such as sepsis or anaphylactic shock may cause a sudden drop in blood pressure and require emergency treatment.

If low blood pressure occurs suddenly and is accompanied by other unusual symptoms, seek medical attention as soon as possible to ensure that there are no underlying health conditions.

Low blood pressure may cause the following symptoms:

• Dizziness, or feeling as though your vision is going dark when standing up
• Palpitations and a rapid heartbeat
• Fatigue and difficulty concentrating
• Blurred vision
• Nausea and feeling like vomiting
• Cold hands and feet, clammy skin and paleness
• In severe cases, fainting may occur

If you frequently experience the above symptoms, particularly dizziness when standing up suddenly, you should consult a doctor to determine whether they are related to low blood pressure.

In fact, anyone can develop low blood pressure, but the following people are more likely to experience it:

• Older adults: As people age, their ability to regulate blood pressure may decline, making them more susceptible to postural hypotension (a sudden drop in blood pressure when standing up).
• Pregnant women: Blood pressure may be lower during pregnancy due to the dilation of blood vessels, but it usually returns to normal after delivery.
• People who are bedridden for extended periods: Prolonged inactivity may affect the mechanisms that regulate blood pressure.
• People with chronic illnesses: Conditions such as diabetes, cardiovascular disease and Parkinson’s disease may affect the body’s ability to regulate blood pressure.
• People taking certain medications: Medicines such as antihypertensives, antidepressants and diuretics may affect blood pressure control.

Low blood pressure does not necessarily indicate a health problem. Some healthy people have low blood pressure without experiencing any discomfort and can continue to lead normal lives. However, if blood pressure drops suddenly, or if symptoms such as dizziness, palpitations or fainting occur frequently, it is important to consider whether there may be an underlying condition, such as anaemia, an endocrine disorder or cardiovascular disease. If you are uncertain about your condition or are concerned that low blood pressure may affect your health, you should consult a doctor as soon as possible and undergo any necessary examinations.

Although diet cannot immediately raise blood pressure, consuming the right nutrients can help maintain stable blood pressure. The following foods may be beneficial:

• Salt: Sodium helps regulate blood pressure, and consuming it in moderation can help maintain stable blood pressure. However, people with high blood pressure should take particular care not to consume too much.
• Vitamin B12: Foods such as meat, eggs and dairy products can help maintain healthy red blood cells and reduce low blood pressure caused by anaemia.
• Folate: Dark green vegetables, beans and citrus fruits can help promote blood circulation and reduce the risk of anaemia.
• Fluids: Consuming enough fluids can help maintain blood volume and prevent blood pressure from falling due to dehydration. Older adults in particular should remember to drink water regularly.
• Moderate caffeine: Drinks such as coffee and tea can temporarily raise blood pressure, but excessive consumption may affect cardiovascular health, so they should be consumed in moderation.

If you have a chronic illness or are taking medication, it is recommended that you consult a doctor first to determine the dietary approach that is suitable for you and ensure your health and safety.

In addition to dietary changes, adjusting daily habits can also help manage low blood pressure and reduce discomfort. The following measures can help maintain stable blood pressure:

Change positions slowly

Avoid getting up suddenly to reduce the risk of dizziness or postural hypotension. When getting out of bed in the morning, stretch your body while still in bed, then slowly sit up and wait for your body to adjust before standing. When getting up from a chair, cross your legs several times first to help blood return to the heart. In addition, slightly elevating your head while sleeping may help reduce discomfort caused by low blood pressure at night.

Avoid standing or sitting for long periods

Maintaining the same posture for a long time may cause blood pressure to drop. Move around at suitable intervals, such as getting up and walking around regularly, to promote blood circulation.

Move around more

Appropriate physical activity can help raise blood pressure and improve circulation. Even a short 10-minute walk can help stabilise blood pressure. If you work from home, consider using a standing desk or placing a treadmill under your desk so that you can stay active while working. You can also engage regularly in gentler forms of exercise, such as brisk walking, swimming or simple stretching exercises, to improve your fitness.

Wear compression stockings

Compression stockings can help blood return to the heart and reduce dizziness caused by low blood pressure. They are particularly suitable for people who are prone to postural hypotension.

Eat small, frequent meals

After eating a large meal, blood is directed towards the digestive system, causing blood pressure to drop temporarily. Therefore, eating small, frequent meals is recommended to reduce fluctuations in blood pressure after meals. In addition, choosing wholegrain foods that are digested more slowly, such as brown rice and oats, can help maintain more stable blood pressure than refined carbohydrates such as white bread, white rice and pastries.

Adjusting your lifestyle habits alongside your diet can help improve low blood pressure. If abnormal blood pressure persists or is accompanied by severe discomfort, consult a doctor for further examination and treatment.

This article is for reference only and cannot replace professional medical advice. If you have any health concerns, please consult a doctor.

Persistently low blood pressure may well be a warning sign from your body. You should seek an early diagnosis to identify the underlying cause and effectively manage the condition. If you would like medical coverage when you fall ill, you may consider purchasing the Voluntary Health Insurance Scheme, which provides reimbursement-based medical coverage and offers tax deduction benefits. If you would like to know which Voluntary Health Insurance Scheme is best, feel free to consult a licensed insurance adviser at 10Life for professional advice.

Further reading
What is visceral fat? How can it be reduced? A comprehensive analysis of standard levels and practical ways to reduce visceral fat
【Ligament tears】Understand the symptoms, location, causes and treatment of cruciate ligament tears
What is the Voluntary Health Insurance Scheme? Understand the difference between the Voluntary Health Insurance Scheme vs medical insurance

References: 

1. Mayo Clinic. Low blood pressure (hypotension)
2. Medical News Today. What to eat with low blood pressure
3. British Heart Foundation. 5 tips to try if you have low blood pressure

本文最後更新日期：17 April 2025

This English version of this article has been generated by machine translation powered by AI. It is provided solely for reference purposes. In the event of any discrepancy or inconsistency between this translation and the original Chinese version, the Chinese version shall prevail.