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Health For Mzansi

Dietitians share tips to keep hypotension under control

by Vateka Halile
19th September 2022
in My Health
Reading Time: 5 mins read
A A
Hypotension, also known as low blood pressure, is a blood pressure under 90/60 mm/Hg. In many people, it has no symptoms. When it does cause symptoms, these are usually unpleasant or disruptive, including dizziness, fainting and more say dietitians Hayley Cimring and Jandri Barnard. Photo: Supplied/Health For Mzansi

Hypotension, also known as low blood pressure, is a blood pressure under 90/60 mm/Hg. In many people, it has no symptoms. When it does cause symptoms, these are usually unpleasant or disruptive, including dizziness, fainting and more say dietitians Hayley Cimring and Jandri Barnard. Photo: Supplied/Health For Mzansi

We have heard about the warnings of hypertension, but low blood pressure is equally as dangerous. Low blood pressure, or hypotension, can occur for a number of reasons and can be harmless in most cases. However, a sudden fall in blood pressure can still be dangerous. What are the symptoms and when should you worry?

According to registered dietitian Hayley Cimring, when blood pressure is too low, oxygen and nutrients can’t get to the brain and other vital organs.

Heat advice for heart sufferers: Eat cool foods.
While we are looking forward to summer days, it is important to protect yourself against the effects of heat on your heart. Stay hydrated, drink water and eat cool foods with a high water content. Photo: Supplied/Health For Mzansi

“Chronic low blood pressure with no symptoms is almost never serious. But health problems can occur when blood pressure drops suddenly, and the brain is deprived of an adequate blood supply. This can lead to dizziness or lightheadedness.”

Cimring is the nutrition team leaders at the Heart and Stroke Foundation South Africa.

Keeping your blood pressure normal

According to Cimring, there are numerous techniques to treat hypotension. You can eat a sprinkle of extra salt but be careful not to go overboard she says. It would be in your best interest to also seek medical advice from your doctor before making any changes to your diet, she adds.

“Too much sodium can lead to high blood pressure which is a risk factor for heart disease.”

Cimring also says that fluids can boost blood volume and help prevent dehydration, both of which are vital in the treatment of hypotension.

While crossing your legs when sitting and wearing compression stockings, sometimes known as support stockings, are two ways to enhance blood flow.

“These elastic stockings are commonly used to relieve the pain and swelling of varicose veins. They improve blood flow from the legs to the heart.”

Registered dietitian, Hayley Cimring

Foods that are good for blood pressure

According to Jandrí Barnard, spokesperson for the Association for Dietetics in South Africa (ADSA), if hypotension is left untreated it may lead to a heart attack or stroke, inflicting long-term damage to your heart and brain.

Too much salt
Almost everyone in the world eats salt, and almost everyone in the world eats more salt than they should. Photo: Supplied/Health For Mzansi

She also tells Health For Mzansi that regular exercisers like athletes, non-smokers, and persons who maintain an appropriate body weight, are more likely to have low blood pressure.

“Low blood pressure or Hypotension is usually considered a reading below 90/60 mm Hg and affects between 10 – 20% of Americans over the age of 65. Some of the symptoms to look out for include dizziness, lightheadedness, nausea, pain, headaches, and confusion.”

Registered dietitian, Jandrí Barnard

People with hypotension can benefit by adding these foods to their diet:

  • Vitamin B12

Deficiency of vitamin B12 can lead to anaemia and low blood pressure, as it is necessary for making red blood cells. It is found mainly in eggs, dairy, fish, poultry, and red meat, while for people who are vegans or vegetarian vitamin B12 supplements are necessary.

  • Salt

Increasing your salt intake can make the blood hold more fluid, thus increasing blood volume and consequently increasing blood pressure. Adding foods such as smoked fish, olives and other pickled foods can help increase blood pressure but remember that an excess intake of salt can increase the risk of hypertension.

  • Caffeine

Caffeine, found mainly in coffee, tea, and chocolate, is a stimulant and can increase your blood pressure. Thus, it should still be taken sparingly or as a morning drink.

  • Fluids

Drinking more water can help to increase your blood pressure, as low blood pressure is often caused by low blood volume. Drinking sufficient water (1 – 1.5 liters daily) will increase your blood volume and then increase your blood pressure. Remember that more active individuals should drink more water, especially during warmer weather, to prevent dehydration.

  • Beans & Legumes

It is high in folate (vitamin B9) which is essential for the production of red blood cells, as a folate deficiency can cause anaemia. A diet rich in beans, citrus fruits, eggs, and dark leafy green vegetables aid in preventing anaemia and low blood pressure, while it also adds fibre to your intake, explains Barnard.

Beans and legumes are the fruits or seeds of a family of plants called Fabaceae. They are commonly eaten around the world and are a rich source of fiber and B vitamins. Photo: Supplied/Health For Mzansi

‘Foolproof’ lifestyle tips

Cimring advises hypotension patients to exercise but cautions them to visit a doctor before beginning a new fitness regimen. She also says that rapid changes in posture may cause symptoms such as dizziness, blurred vision, and nausea.

She suggests avoiding the following:

  • Big meals as they may cause more dramatic drops in blood pressure, as your body works harder to digest larger meals.
  • Alcohol because it is dehydrating and can lower blood pressure, even if drinking in moderation and
  • Sudden position changes.

Cimring adds that in the rare case of a big drop, such as those caused by a heart attack, uncontrolled bleeding, or severe infections it can be a life-threatening emergency.

“Each of these conditions affects the flow of blood through the heart and blood vessels and increase the risk of stroke.”

ALSO READ: Keep your kidneys healthy with these tips

Tags: HealthHealthy lifestyle
Vateka Halile

Vateka Halile

Vateka Halile grew up in rural areas of Cofimvaba in the Eastern Cape. She was raised in a traditional family setting and found writing to be a source of comfort and escape. Vateka participated in an online citizen journalism course through Food For Mzansi, and her passion for health and medicine-related stories was born. Her dedication to community work and love for social justice and solidarity spaces is evident in her quality time with the community when she isn't working.

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HIV and initiation: Supporting boys through cultural rites Security fails as gangs target Eastern Cape clinics Dr Makanya blends spiritual healing with art therapy Canola oil: A heart-healthy choice for your kitchen No more pain! Tackle the torment of toothaches How smoking causes harmful bacteria in your mouth Discover delicious, healthy dishes that will make your heart sing Rediscover the joy of creamy pap with chicken livers