Low blood pressure sounds like a boon to some people, but only an individual struggling with hypo-tension will know the real problem.  Low BP can be hazardous too. 

Low blood pressure has a range of causes, including:

• Abrupt change in position
• Anemia
• Dehydration
• Poor Diet
• Eating Disorders ( Anorexia Nervosa)
• Extreme allergic reaction (anaphylaxis)
• Extreme blood loss
• Heart disease
• Low blood sugar
• Pregnancy
• severe infection
• Stress
• Thyroid conditions
• Vigorous exercise

Talk to your doctor or a dietitian about the foods you should strike off your shopping list and those you should eat in moderation. There are ways you can modify daily behaviors that may help as well.

Here are a few changes you can make to your diet  and lifestyle to keep your blood pressure near normal:

More fluids: Dehydration decreases blood volume, causing blood pressure to drop. Staying hydrated is especially important when exercising. Drink at least 2 to 3 liters of water every day. Include coconut water, bael juice or aam panna in diet. These maintain the fluid electrolyte balance in the body, prevents dehydration and  increase blood volume in the body.  

Use salt liberally: For people with low blood pressure, liberal use of salt is advised. This excess of salt raises the fluid level in the body by reducing fluid excretion from kidneys. But it is always better to experiment with salt with a proper guidance from a professional.

Use compression stockings: The elastic stockings help reduce the accumulation of blood in lower limbs. This ensures proper blood circulation throughout the body.

Moderate exercise: A regular moderate exercise along with the diet plan keeps the body functionality intact. A light walk for  30 to 45 minutes daily is what your body asks for. Any other physical activity also has the same effects as walk. Select exercises that your body is comfortable with.

Eat small frequent meals: Have at least 5 to 6 meals a day with small snacks in between the meals. Meals at regular intervals ensures constant supply of nutrients to the body. A low complex carbohydrate diet ensures a sustained release of glucose in the body. This will prevent blood sugars to drop and you can avoid any fainting episodes.

Drink more water and limit alcohol: Alcohol causes dehydration which leads to low blood pressure.

Foods to include in Indian diet plan for Low Blood Pressure

Not only when you eat, but what you eat is also very important. Include any of these foods mentioned below in your Indian diet plan for low blood pressure to maintain blood pressure near normal.

Caffeinated beverages: Coffee and caffeinated tea may temporarily spike blood pressure by stimulating the cardiovascular system and boosting your heart rate. Having any caffeinated beverage temporarily block the hormones that widen the arteries. It also releases more adrenaline from adrenal gland that helps in increasing blood pressure. Having 2 – 3 cups daily will raise pressure by 3 to 14 mm Hg. Coffee, hot cocoa, black tea, chocolate drink and energy drinks are all caffeinated.

Foods high in vitamin B-12 and folate: Too little vitamin B-12 can lead to anemia, which can cause low blood pressure. Foods high in B-12 include eggs, fortified cereals, and beef. Examples of folate-rich foods include asparagus, garbanzo beans, and liver.

Raisins: It increases the blood volume and helps in better circulation.  Eat 30 – 40 raisins soaked overnight in water on empty stomach for a month.

Basil: Basil is rich in vitamin C, magnesium, potassium, and pantothenic acid. All these nutrients are essential to maintain blood pressure. Basil also reduces stress. Have 10 – 15 basil leaves daily on empty stomach.

Carrot and Beetroot: These are rich in carotenoids, vitamin A and C. These relieve stress and maintain the blood pressure. Have a cup of fresh carrot juice or raw beetroot juice twice daily with a teaspoon of honey.

Rosemary: Rosemary stimulates the central nervous system and improves blood circulation. Take up to 10 ml of rosemary tincture per day. You can also use rosemary essential oil in diffuser for aromatherapy benefits.

Lemon: Lemon juice mixed with a salt and sugar raises the blood fluid and electrolyte levels.Also vitamin C content of lemons maintains arterial wall integrity. This in turn regulates blood pressure.

Other Tips to raise Low blood Pressure

• Don’t exercise too much outdoors during summer or in extreme heat.
• Avoiding spending long amounts of time in saunas, hot tubs, and steam rooms.
• Be aware of your body positions. Slowly move from a squatting or sitting position to a standing position.
• Don’t sit with your legs crossed for a long time. After every few minutes of sitting, go and walk a bit to improve blood circulation.
• Before getting up from bed in the morning, breathe deeply for a few minutes. Then slowly turn on one side and sit up.
• Use a pillow while sleeping.
• Avoid alcohol: Alcohol dehydrates the body and lower the blood pressure. Thus avoid it if you experience low blood pressure regularly.
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