Low blood pressure, generally defined as a reading below 90/60 mmHg, can cause dizziness, fatigue, and fainting. A drop of just 20 mmHg in your top number can be enough to make you lightheaded. The good news is that several straightforward strategies can bring your blood pressure up, from dietary changes to simple daily habits.
Increase Your Salt Intake
Salt is one of the fastest and most effective ways to raise blood pressure. Sodium causes your body to retain water, which increases blood volume and pushes pressure higher. This is why people with high blood pressure are told to cut salt, and why the opposite advice applies to you.
If your blood pressure runs low, aim for at least 6 grams of salt per day. Good sources include canned soups, soy sauce, deli meats, fish, saltine crackers, and processed foods like microwavable meals and bacon. Adding extra table salt to your meals is the simplest approach. That said, increasing sodium only makes sense if your blood pressure is genuinely low. If you have heart or kidney issues, talk with your doctor before loading up on salt.
Drink More Fluids
Dehydration is one of the most common and overlooked causes of low blood pressure. When you don’t drink enough, your blood volume drops, and pressure falls with it. Dark yellow urine, weakness, dizziness, and confusion are all warning signs that you’re not getting enough fluid.
The average daily water need is roughly 15.5 cups for men and 11.5 cups for women (this includes water from food and other beverages). If you tend to run low on blood pressure, staying consistently hydrated throughout the day can make a noticeable difference. Carry a water bottle and drink before you feel thirsty, especially in hot weather or after exercise.
Use Caffeine Strategically
A cup of coffee or tea can raise your blood pressure by up to 10 mmHg. The effect kicks in within about 30 minutes, peaks around an hour, then gradually fades. That makes caffeine a useful short-term tool, particularly in the morning when blood pressure tends to be at its lowest.
Caffeine won’t solve chronic low blood pressure on its own, but it can help you get through a rough patch. If you notice your symptoms are worst in the morning or after meals, timing a cup of coffee around those windows can help smooth things out.
Eat Smaller, More Frequent Meals
Large meals can cause a significant blood pressure drop. Here’s why: after you eat, your body redirects blood flow to your digestive system. Normally, your heart rate increases and blood vessels elsewhere tighten to compensate. But if those adjustments don’t happen strongly enough, your blood pressure falls. This is called postprandial hypotension, and it’s especially common in older adults.
The fix is straightforward. Instead of three large meals, try eating six smaller ones spread throughout the day. Smaller meals require less blood flow to digest, so your body doesn’t have to work as hard to maintain pressure. Cutting back on refined carbohydrates at meals can also help, since carb-heavy meals tend to cause the biggest post-meal drops.
Wear Compression Garments
Compression stockings work by gently squeezing your legs, which prevents blood from pooling in your lower body and keeps more of it circulating back toward your heart and brain. This is especially helpful if you get dizzy when standing or spend a lot of time on your feet.
For low blood pressure, experts typically recommend waist-high compression stockings rated at 20 to 30 mmHg or 30 to 40 mmHg of pressure. Knee-high stockings are easier to put on but less effective, since a lot of blood pools in your thighs. The higher-pressure options (30 to 40 mmHg) generally require a prescription and work better for more significant drops.
Change Positions Slowly
One of the simplest things you can do costs nothing. When you get out of bed or stand up from a chair, do it slowly. Sit on the edge of the bed for 30 seconds before standing. Flex your calves a few times while seated to get blood moving. If you feel lightheaded after standing, cross your legs and squeeze your thighs together, which pushes blood back up toward your core.
Sleeping with the head of your bed elevated a few inches can also help. This trains your body to handle gravity shifts better and reduces the dramatic pressure drop that happens when you go from lying flat to standing upright.
Medications for Chronic Low Blood Pressure
When lifestyle changes aren’t enough, medications can help. One commonly prescribed option works by tightening blood vessels, which directly raises blood pressure. It’s typically taken three times a day during waking hours, with the last dose no later than 6 p.m. to avoid raising blood pressure while you sleep. Another type of medication helps your body retain sodium and fluid, increasing blood volume over time.
These medications are typically reserved for people whose low blood pressure significantly interferes with daily life and hasn’t responded to other strategies. They require monitoring, since the goal is to raise pressure enough to relieve symptoms without pushing it too high.
When Low Blood Pressure Signals Something Bigger
Occasional low readings without symptoms are usually harmless. But chronic low blood pressure that causes regular dizziness, fainting, or fatigue can point to underlying conditions like anemia, thyroid problems, adrenal insufficiency, or heart issues. Certain medications, particularly those for high blood pressure, depression, or prostate problems, can also drive readings down.
If your blood pressure is consistently below 90/60 and you’re experiencing symptoms, it’s worth investigating the cause rather than just treating the number. Fixing the root problem, whether that’s adjusting a medication or treating an iron deficiency, often resolves the low blood pressure entirely.