The best snack for low blood pressure

Maintaining balanced blood pressure is important for the health of the entire body. While high blood pressure, or hypertension, tends to receive more attention, low blood pressure, also called low blood pressure, can also be a concern. This occurs when blood pressure drops below 90/60 mm Hg, causing confusion, dizziness, fatigue, weakness, fainting, and/or irregular heartbeat in some people. Some people have low blood pressure naturally without experiencing symptoms or needing treatment. However, when hypotension is caused by an underlying condition, it can prevent the heart, brain, and other vital organs from receiving adequate blood flow and require medical attention.

Persistent or symptomatic low blood pressure should always be evaluated by your healthcare team. But if you’ve been diagnosed with hypotension, keeping the right snack and drink nearby can help when your blood pressure drops. Medical experts recommend pairing salted nuts with water to help with low blood pressure. Read on to find out why this handy combination can help support low blood pressure, plus other smart snacks to consider.

Sodium for Fluid Balance

Experts agree that one of the main benefits of consuming salted nuts with a glass of water when blood pressure drops is their sodium content. A 1-ounce serving of salted nuts contains between 90 and 120 milligrams of sodium, depending on the nut. This is important because sodium is an electrolyte that works with potassium, calcium and magnesium, also found in nuts, to maintain fluid balance in the body. Although consuming too much sodium can harm cardiovascular health, consuming too little can also cause problems for some people.

Cardiologist İsmail Oral Hastaoğlu, MD, says this is because sodium and hydration work together to support blood volume and healthy blood pressure. “Sodium promotes fluid retention, which helps maintain appropriate blood volume for circulation, especially if low blood pressure is related to dehydration or sweating,” says Megan Lyons, DCN, IFMCP, CNS. The combination of salted nuts followed by a glass of water can quickly help promote better fluid balance in someone with low blood pressure.

Easy to incorporate into small, frequent meals

The compact, yet nutrient-rich profile of nuts promotes low blood pressure because they are easy to fit in small meals throughout the day. Matthew J. Landry, Ph.D., RDN, FAND, shares, “Eating small, frequent snacks is better than having a large meal, as large meals can cause a post-meal drop in blood pressure. » A recent study found that incorporating five eating occasions into the day, alongside a balanced diet and regular physical activity, helped improve blood pressure in women with hypotension. Nuts fit perfectly into this diet, as a one-ounce serving packs protein, fiber and, when salted, sodium in a convenient handful.

Caroline Ball, MD, FACC, also encourages patients with low blood pressure to eat small, frequent meals and consume fluids consistently throughout the day. “For patients with low blood pressure, eating small, frequent meals with plenty of breaks throughout the day to drink fluids can ensure you get all the hydration, nutrients and sodium you need.”

Low in carbs

Tisa Saha, MD, FACC, recommends avoiding large carb loads, which can rush blood through the digestive system and leave you drowsy or tired, also known as postprandial hypotension. She says these drops in blood sugar can contribute to “foggyness on top of the symptoms you’re already experiencing from low blood pressure.” Instead, experts recommend looking for low-carb, nutrient-dense snacks to help support a gradual rise in blood sugar alongside rising blood pressure.

Roasted, salted nuts do the trick here, providing fewer than 8 grams of carbs per 1-ounce serving. Landry notes that their lower glycemic load compared to other salty, high-carb snacks gives them an advantage. Cardiologist Nadim Geloo, MD, agrees, pointing out that the protein and fats in nuts also contribute to their benefits. “Both slow how quickly food leaves the stomach, which blunts the post-meal drop in blood pressure that large or sugary snacks can trigger.”

For people who have been told their blood pressure is low, Geloo recommends lightly salted nuts because they provide sodium to help raise blood pressure, as well as protein, healthy fats and fiber. Together, these nutrients slow digestion and promote a more regular response. “This pairing is what differentiates nuts from other salty snacks,” he explains.

Tips for taking advantage of nuts to combat low blood pressure

Medical experts agree that salted nuts are most useful when accompanied by a drink. The best drink may vary depending on your medical history and the cause of your low blood pressure, but the takeaway remains the same: staying hydrated is essential for maintaining healthy blood volume and blood pressure. Keep these tips in mind when choosing your nuts and the drink that goes with them.

• Stick to a 1-ounce serving. This is about ¼ cup, or a small handful. Since nuts pack a lot of nutrients and calories into a compact serving, being mindful of portions allows you to enjoy their benefits without overdoing it.
• Pair them with at least 8 ounces of fluid. Prioritize adequate hydration throughout the day to help maintain healthy fluid levels and blood pressure. In some cases, a caffeinated beverage can raise blood pressure more quickly than water, so ask your healthcare provider if caffeine is right for you.
• Sit down while eating and stand up slowly afterward. Going quickly from sitting to standing can trigger a sudden drop in blood pressure. Take time to eat your snack, then gradually return to your activities to reduce the risk of feeling dizzy or dizzy.

Other snacks for low blood pressure

Salted nuts are a heart-healthy snack that helps increase low blood pressure, but they’re not the only option, especially if you’re allergic to nuts or work in a nut-free environment. Experts recommend these additional snacks that can also help reduce blood pressure.

• Hummus and whole grain crackers: Store-bought hummus provides about 150 milligrams of sodium per serving, slightly more than nuts. Pairing it with whole-grain crackers can offer just over 300 milligrams total, which may be better suited for those who need extra sodium to support their blood pressure.
• Cottage cheese and fruit: Cottage cheese is naturally high in sodium, offering 350 milligrams per ½ cup serving. But it also provides protein, making it a good choice in its own right. Pairing with fruit offers more fiber and phytonutrients for a balanced snack option.
• Olives and vegetables: Olives are another high-sodium fat choice, containing more than 100 milligrams in just three large olives. Pairing with fresh vegetables offers more fiber, potassium and phytonutrients, rounding out the snack choice.
• Canned fish: Canned fish, such as anchovies, tuna and salmon, contain sodium as well as heart-healthy omega-3 fatty acids. Consider opening a can to reap the benefits of both nutrients.
• Miso soup: Ball recommends drinking fluids as one of the best ways to raise blood pressure, as she says soups and broths are often the perfect combination of sodium and fluids. One of the best choices is miso soup, as miso already offers a significant amount of sodium, as well as protein from the tofu and additional electrolytes in the seaweed. Not a fan of miso soup? Bone broth is another easy-drinking option that also provides sodium, electrolytes, and protein.

Our expert opinion

An occasional drop in blood pressure can seemingly occur out of nowhere and does not always require medical treatment. In some cases, eating a small salty snack with some fluids can help raise blood pressure and help you feel like yourself again. Experts recommend pairing salted nuts with water because they provide sodium along with protein, healthy fats and fiber in a compact, low-glycemic snack.

However, if low blood pressure frequently makes you feel dizzy, weak, or faint, it’s time to talk to your healthcare provider. An occasional dip may occur after getting up quickly or after eating a large, carbohydrate-rich meal, but recurring or worsening symptoms may indicate an underlying problem requiring medical attention.