The Best Snack For Low Blood Pressure, According to Medical Experts

Reviewed by Dietitian Mandy Enright, M.S., RDN, RYT

Key Points

• Low blood pressure can occur naturally or can be the result of low blood volume or dehydration.

• Pairing salted nuts with water can provide sodium and fluids to raise blood pressure.

• Nuts also provide a nutrient-dense and low-carb option that can support better blood pressure.

Maintaining balanced blood pressure is important for whole-body health. While high blood pressure, or hypertension, tends to receive more attention, low blood pressure, known as hypotension, can also be concerning. This occurs when blood pressure falls below 90/60 mm Hg, causing confusion, dizziness, fatigue, weakness, fainting and/or an irregular heartbeat in some individuals. Some people naturally have low blood pressure 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 may require medical care.

Persistent or symptomatic low blood pressure should always be evaluated by your health care team. But if you’ve been diagnosed with hypotension, keeping the right snack and beverage nearby may help when your blood pressure dips. Medical experts recommend pairing salted nuts with water to help when low blood pressure strikes. Read on for why this convenient combination may help support low blood pressure, plus other smart snacks to consider.

Sodium for Fluid Balance

Experts agree that one of the primary benefits of reaching for salted nuts alongside a glass of water when blood pressure drops is their sodium content. A 1-ounce portion of salted nuts contains 90 to 120 milligrams of sodium, depending on the nut. This is important because sodium is an electrolyte that works with alongside potassium, calcium and magnesium, which are also found in nuts, to maintain fluid balance in the body. While consuming too much sodium can negatively affect cardiovascular health, getting too little may also pose problems for certain individuals.

Cardiologist İsmail Oral Hastaoğlu, M.D., says this is because sodium and hydration work together to support blood volume and healthy blood pressure. “Sodium promotes fluid retention, and that helps support the appropriate blood volume for circulation, especially if the low blood pressure is related to dehydration or sweating,” explains Megan Lyons, D.C.N., IFMCP, CNS. The combination of salty nuts followed by a glass of water can help rapidly promote better fluid balance for someone with low blood pressure.

Easy to Incorporate into Small, Frequent Meals

The compact, yet nutrient-dense, profile of nuts supports low blood pressure because they are easy to incorporate into smaller eating occasions throughout the day. Matthew J. Landry, Ph.D., RDN, FAND, shares, “It’s best to consume small, frequent snacks rather than a large meal, because large meals can cause an after-meal blood pressure drop.” One recent study found that incorporating five eating occasions into the day, alongside a balanced diet and regular physical activity, helped improve blood pressure levels in women with hypotension. Nuts fit seamlessly into this eating pattern because a 1-ounce serving packs protein, fiber and, when salted, sodium into a convenient handful.

Caroline Ball, M.D., 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 many breaks in the day for fluids can make sure you get all of the hydration, nutrients and sodium that you need.”

Low in Carbohydrates

Tisa Saha, M.D., FACC, recommends avoiding large carbohydrate loads, which can rush blood to the digestive system and leave you feeling sleepy or fatigued, also known as postprandial hypotension. She notes that these blood sugar crashes can contribute to fogginess, on top of the symptoms you already get from low pressure. Instead, she and other experts recommend looking for lower-carbohydrate, nutrient-dense snacks to help support a gradual rise in blood sugar alongside increasing blood pressure.

Roasted, salted nuts fit the bill here, providing fewer than 8 grams of carbohydrates per 1-ounce serving. Landry notes that their lower glycemic load compared with other salty, carbohydrate-rich snacks gives them an advantage. Cardiologist Nadim Geloo, M.D., agrees, highlighting that the protein and fat in nuts also contribute to their benefits: “Both slow how quickly food leaves the stomach, which blunts the post-meal blood pressure drop that large or sugary snacks can trigger.”

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

Tips for Enjoying Nuts to Help with Low Blood Pressure

Medical experts agree that salted nuts are most helpful when paired with a beverage. The best beverage may vary depending on your health history and the cause of your low blood pressure, but the takeaway remains the same: Staying hydrated is essential for supporting healthy blood volume and blood pressure. Keep these tips in mind when choosing your nuts and accompanying drink.

• Stick with a 1-ounce serving. That’s approximately ¼ cup, or a small handful. Because nuts pack plenty of nutrients and calories into a compact serving, being mindful of portions allows you to reap 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 and blood pressure levels. In some cases, a caffeinated beverage may raise blood pressure more quickly than water, so ask your health care provider whether caffeine is appropriate for you.

• Sit while eating and stand up slowly afterward. Moving quickly from sitting to standing can trigger a sudden drop in blood pressure. Take time to eat your snack, then return to your activities gradually to reduce your likelihood of feeling dizzy or lightheaded.

Other Snacks for Low Blood Pressure

Salted nuts are a heart-healthy snack that help 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 low blood pressure.

• Hummus & Whole-Grain Crackers: Store-bought hummus provides around 150 mg of sodium per serving, slightly more than nuts. Pairing it with whole-grain crackers can offer a little more than 300 mg total, which may be a better fit for those needing extra sodium for blood pressure support.

• Cottage Cheese & Fruit: Cottage cheese is naturally high in sodium, offering 350 mg in a ½-cup serving. But, it also delivers protein, making it a nice choice on its own. Pairing cottage cheese with fruit offers more fiber and phytonutrients for a balanced snack option.

• Olives & Veggies: Another healthy-fat source that’s also high in sodium, just three large olives pack over 100 mg sodium. Pairing olives with fresh veggies offers more fiber, potassium and phytonutrients, rounding out the snack choice.

• Canned Fish: Canned fish, like anchovies, tuna and salmon, provides sodium as well as heart-healthy omega-3 fatty acids. Consider popping open a can of these to reap the benefits of both nutrients.

• Miso Soup: Ball recommends drinking fluids as one of the best ways to raise blood pressure, noting that soups and broths are often the perfect combination of sodium and fluid. One top pick is miso soup, because miso already offers a significant amount of sodium, plus the soup also provides some protein, thanks to tofu, and additional electrolytes from seaweed. Not a fan of miso soup? Bone broth is another easy-to-drink option that provides sodium, electrolytes and some protein, too.

Our Expert Take

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

However, if low blood pressure frequently leaves you feeling dizzy, weak or faint, it’s time to speak with your health care provider. An occasional dip may happen after standing up quickly or eating a large, carbohydrate-rich meal, but recurring or worsening symptoms could point to an underlying issue that requires medical attention.

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