What to do about low blood pressure? Learn about low blood pressure standards and improvement methods in one article.

It is widely known that high blood pressure increases the risk of stroke and heart disease, but low blood pressure can also impact health, and in severe cases, it may even affect organ function. What exactly is the standard for low blood pressure? What can be done about low blood pressure? What foods can help improve low blood pressure? This time, 10Life will explain the standards for low blood pressure, common causes, and improvement methods to help everyone better manage their health.

Hypotension refers to blood pressure that is below the normal range. Generally, when systolic pressure (upper reading) is below 90mmHg, or diastolic pressure (lower reading) is below 60mmHg, it is considered hypotension. 

However, blood pressure standards vary from person to person. Athletes or young individuals may have lower blood pressure but still remain healthy with no discomfort. For some people, a sudden drop in blood pressure may affect the blood supply to vital organs, leading to a slow heartbeat, dizziness, fatigue, and even impacting heart and brain functions.

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

• Pregnancy: Hormonal changes during pregnancy can cause blood vessels to dilate, affecting blood pressure stability.
• Heart Issues: Conditions such as irregular heartbeat or heart failure may lead to low blood pressure.
• Endocrine Disorders: For instance, hypothyroidism, adrenal insufficiency, or low blood sugar.
• Dehydration: Fever, vomiting, diarrhoea, or excessive sweating from prolonged exercise can cause dehydration, leading to a drop in blood pressure.
• Medication Effects: Taking blood pressure-lowering drugs, antidepressants, or certain cardiovascular medications may affect blood pressure regulation.
• Anaemia or Malnutrition: A deficiency in vitamin B12, folic acid, or iron may impair the oxygen-carrying capacity of red blood cells, resulting in low blood pressure.
• Severe Allergies or Infections: Conditions like sepsis or anaphylactic shock can cause a sudden drop in blood pressure, requiring urgent medical attention.

If low blood pressure occurs suddenly and is accompanied by other unusual symptoms, seek medical advice promptly to ensure there are no underlying health issues.

Low blood pressure may lead to the following discomforts:

• Dizziness or a feeling of "blacking out" when standing up
• Palpitations or rapid heartbeat
• Fatigue or inability to concentrate
• Blurred vision
• Nausea or feeling like vomiting
• Cold hands and feet, clammy and pale skin
• In severe cases, fainting may occur

If you frequently experience the above symptoms, especially dizziness upon standing up suddenly, you should consult a doctor to determine if it is related to low blood pressure.

In fact, anyone can experience low blood pressure, but the following groups are more prone to it:

• Elderly individuals: As age increases, the ability to regulate blood pressure may decline, making them more susceptible to orthostatic hypotension (a sudden drop in blood pressure when standing up).
• Pregnant women: Due to blood vessel dilation, blood pressure tends to be lower during pregnancy, though it usually returns to normal after delivery.
• Individuals who are bedridden for long periods: Prolonged inactivity may affect blood pressure regulation mechanisms.
• Those with chronic illnesses: Conditions such as diabetes, cardiovascular diseases, and Parkinson’s disease may impact blood pressure regulation.
• Individuals taking specific medications: Medications such as antihypertensives, antidepressants, and diuretics may affect blood pressure control.

Low blood pressure does not necessarily indicate a health problem. Some healthy individuals have lower blood pressure without discomfort and can still maintain a normal life. However, if blood pressure drops suddenly or if symptoms such as dizziness, palpitations, or fainting occur frequently, it is important to consider whether there might be underlying conditions, such as anaemia, endocrine issues, or cardiovascular diseases. If you are unsure about your condition or are concerned that low blood pressure may affect your health, you should consult a doctor promptly for necessary examinations.

While diet cannot immediately raise blood pressure, proper nutrition can help maintain stable blood pressure levels. Here are some foods that may be beneficial:

• Salt: Sodium helps regulate blood pressure, and moderate intake can assist in stabilising it. However, individuals with high blood pressure should be cautious and avoid excessive consumption.
• Vitamin B12: Foods such as meat, eggs, and dairy products can support red blood cell health, reducing the risk of low blood pressure caused by anaemia.
• Folic Acid: Dark green vegetables, legumes, and citrus fruits can promote blood circulation and lower the risk of anaemia.
• Hydration: Drinking sufficient water helps maintain blood volume and prevents blood pressure from dropping due to dehydration. This is especially important for older adults, who should ensure regular water intake.
• Moderate Caffeine: Beverages like coffee and tea can temporarily raise blood pressure. However, excessive intake may impact cardiovascular health, so consumption should be moderate.

If you have chronic conditions or are on medication, it is advisable to consult a doctor to confirm a suitable diet plan to ensure your health and safety.

In addition to dietary adjustments, modifying daily habits can also help manage low blood pressure and reduce discomfort. The following tips can assist in maintaining stable blood pressure:

Change Positions Slowly

Avoid standing up suddenly to reduce the risk of dizziness or postural hypotension. When getting out of bed in the morning, first stretch your body while lying down, then slowly sit up, and wait for your body to adjust before standing. When getting up from a chair, cross your legs a few times to help blood circulation. Additionally, slightly elevating your head while sleeping can help reduce discomfort from low blood pressure at night.

Avoid Prolonged Standing or Sitting

Maintaining the same posture for extended periods may cause blood pressure to drop. It is advisable to move around periodically, such as getting up and walking at regular intervals to promote blood circulation.

Move Around More

Engaging in appropriate physical activity can help increase blood pressure and improve circulation. Even a short 10-minute walk can contribute to stabilising blood pressure. If working from home, consider using a standing desk or placing a walking pad under your desk to stay active while working. Additionally, regular mild exercises such as brisk walking, swimming, or simple stretching can improve overall physical condition.

Wear Compression Stockings

Compression stockings can aid in returning blood to the heart, reducing dizziness caused by low blood pressure. They are particularly suitable for individuals prone to postural hypotension.

Eat Small, Frequent Meals

After consuming large meals, blood flow is directed to the digestive system, which can cause a temporary drop in blood pressure. Therefore, it is recommended to eat small, frequent meals to minimise post-meal blood pressure fluctuations. Additionally, opting for whole grains that digest more slowly, such as brown rice and oats, can help maintain stable blood pressure compared to refined carbohydrates like white bread, white rice, and pastries.

Adjusting lifestyle habits and dietary choices can help improve low blood pressure conditions. 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 should not replace professional medical advice. If you have health concerns, please consult a doctor.

Persistently low blood pressure could be a warning sign from your body, and it is advisable to seek early diagnosis to identify the root cause and effectively manage the condition. If you wish to have medical protection during illness, consider purchasing Voluntary Health Insurance Scheme (VHIS) for reimbursement-based medical coverage, while also benefiting from tax deductions. To find out which VHIS plan is the best, feel free to consult with 10Life licensed insurance advisors for professional advice.

Further Reading
What is Visceral Fat? How to Reduce It? A Complete Guide to Standard Values and Practical Fat Loss Methods
【Ligament Tear】Understanding Symptoms, Location, Causes, and Treatment Methods for Cruciate Ligament Rupture
What is the Voluntary Health Insurance Scheme? Understanding the Differences Between VHIS and 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

Last updated: 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.