How to Raise Your Blood Pressure

“Some people may naturally have low blood pressure,” says Chris Szoke, NP, CDCES, a nurse practitioner based in Tucson, Arizona. But hypotension can also be caused by problems like dehydration, blood loss, medication side effects, endocrine issues, or prolonged bed rest.

“[Low blood pressure] can be very uncomfortable for some people while others have no noticeable symptoms at all,” says Szoke. “[For instance], I’ve had patients whose vision goes white for a brief second nearly every time they stand up. They expect it and give themselves a moment before moving on.”

• Dizziness or lightheadedness
• Fainting
• Blurred or narrowing vision
• Nausea
• Fatigue
• Difficulty concentrating
• Cold, clammy skin
• Rapid, shallow breathing

“It’s important to take [hypotension] seriously, but we tend to dismiss low blood pressure compared to high blood pressure,” says Szoke. “High blood pressure is usually associated with other serious health conditions like diabetes and high cholesterol. Low blood pressure is often dismissed as healthy, but it can be tied to underlying issues and should be addressed with your healthcare team.”

• Consume more sodium in a balanced diet.
• Drink more water.
• Eat smaller meals more frequently.
• Adjust your approach to exercise.
• Keep your head elevated during sleep.
• Wear compression stockings.
• Manage stress.

While these lifestyle changes may seem small, Szoke says they can have a tangible impact. “I’ve had patients laugh at the idea of changing their sleep position to improve their blood pressure, but it helped.”

Add Salt to a Balanced Diet

“Most of us have been taught to limit or avoid salt, but low blood pressure is a different story,” says Ben Tzeel, RD, CDCES, the founder of Your Diabetes Insider.

“Salt helps you retain more fluid throughout your body, which boosts blood volume and, eventually, raises blood pressure,” says Tzeel. “For people with low blood pressure, this is a good thing. It’s also temporary, which means you need to consume salty foods regularly. Eating a salty soup once a week isn’t going to be enough.”

Tzeel stresses that the quality of your higher sodium choices matters.

“Heavily processed products or canned foods might help your blood pressure but not the rest of your health,” he says.

The ideal remedy is to choose more whole foods that have added salt. Strive to balance salt and salty processed foods with nutrient-rich choices like fruits, vegetables, lean proteins, and whole grains to support your overall health.

Stay Hydrated

Dehydration also plays a significant role in blood pressure management.

“Your body depends on adequate water intake for so many critical functions. Blood pressure is certainly one of them,” says Tzeel. When you aren’t consuming enough water, blood volume throughout your body decreases, causing blood pressure to drop.

Eat Small, Frequent Meals

The frequency and size of your meals matter, too.

Smaller, more frequent meals throughout the day help stabilize blood flow and digestion, reducing your risk of low blood pressure.

Adjust Your Exercise Routine

Tzeel recommends the following exercises for people with hypotension:

• Walking or light jogging
• Swimming or water aerobics
• Seated strength training with light weights
• Gentle yoga or tai chi for improved circulation and balance

Tzeel also suggests that people with low blood pressure should:

• Warm up and cool down thoroughly before exercising.
• Rise slowly after floor-based movements to avoid head rushes.
• Avoid exercises that require significant or rapid changes from standing and seated positions.
• Stay hydrated before, during, and after workouts.

Switch Sleeping Positions

Elevating the head of your bed slightly can reduce the risk of blood pooling and improve blood pressure upon waking. Consider using a wedge pillow or placing risers under the legs at the head of your bed to achieve this incline easily.

Wear Compression Stockings

Waist-high compression stockings can also help reduce blood pooling in the legs and promote blood flow to the upper body, helping to maintain steady blood pressure levels.

“Compression stockings are one of those items that are easy to dismiss at first,” says Szoke. “They just look like socks, right? They can help more than you might expect.”

Manage Stress

“Don’t underestimate the impact of stress,” says Szoke. “Just like high blood pressure, low blood pressure can be related to that constant ‘go-go-go’ stress.”

If your mental health challenges are affecting your physical health, it may be time to seek professional support. Stress reduction techniques you can try at home, such as meditation, deep breathing, or yoga, could also help keep your blood pressure steady in a safer range.

“If you can’t change the cause of your stress, it comes down to resetting how you go through your day,” says Szoke. “We can easily get used to living in that high-stress mode, but it wears on you. Is your body trying to tell you something? Don’t ignore it.”

Medication Options

When lifestyle modifications aren’t enough to maintain a healthy blood pressure consistently, healthcare providers may recommend the complementary use of medications. Treatments vary significantly based on an individual’s health status and the underlying cause of hypotension.

• Dopamine increases blood pressure by stimulating heart rate and vascular constriction.
• Droxidopa helps constrict blood vessels and treat neurogenic orthostatic hypotension.
• Epinephrine is a powerful vasoconstrictor used for emergencies like anaphylaxis or severe hypotension.
• Fludrocortisone is a corticosteroid that helps the body retain sodium, thereby increasing blood volume and blood pressure.
• Midodrine raises blood pressure by constricting blood vessels. It’s commonly used for orthostatic hypotension.
• Norepinephrine tightens blood vessels and is often used in critical care settings for severe hypotension or shock.
• Phenylephrine is a vasoconstrictor used to raise blood pressure in cases of shock or severe hypotension.

“Medications can make a big difference, but they come with side effects, too,” says Szoke. “Everyone reacts differently to medications. It might help your blood pressure, but it might also make you feel a little drowsy. That [side effect] will bother some people more than others.”

Always consult your healthcare provider before starting any new medication regimen.

If your low blood pressure causes symptoms such as dizziness, fainting, or shallow breathing, your hypotension should be evaluated by a healthcare professional. They can help determine the underlying cause and recommend appropriate treatment options.

“Don’t ignore the sometimes subtle signs of low blood pressure,” says Szoke. “It’s a critical part of your health.”

Seek immediate medical attention if you experience:

• Fainting or loss of consciousness
• Confusion or difficulty speaking
• Severe chest pain
• Cold, pale, or mottled skin
• Rapid or weak pulse

• Hypotension is a manageable condition that often responds well to lifestyle changes and medication support.
• Good hydration, smaller and more frequent meals, and high-quality salty foods in a balanced diet can boost blood pressure naturally.
• Careful exercise, stress management techniques, and an elevated sleep position can also play key roles in maintaining stable blood pressure.
• The symptoms of low blood pressure warrant a visit to your doctor — don’t ignore warning signs.