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HomeFactsHow Do You Lower Your Diastolic Blood Pressure

How Do You Lower Your Diastolic Blood Pressure

Reduce Stress And Get Enough Sleep And Rest

6 Ways to Lower the DIASTOLIC Blood Pressure You’ll never guess #5

When you live a stressful life, there is a higher chance of developing high blood pressure. In this age and time, it is important that you should prioritise your mental health as much as your physical health. Avoid things and situations that trigger you and stress you out.

Get enough sleep and rest of a minimum 8 or 9 hours every day at all times. And try activities such as meditating or breathing control exercises to ease your mind and soul. Cultivating these habits in your daily routine will improve your mental health and lower your blood pressure as well.

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How To Lower Blood Pressure Relaxation Techniques

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Replace Regular Chocolate With Dark Chocolate

A 2010 interpretation of 15 different studies propose that dark chocolate might somewhat decrease the risk of blood pressure. If you are consuming chocolate, prefer dark chocolate over all other types which are sweetened artificially, and make certain that the chocolate is at least made of 70 percent cocoa.

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Consider Cutting Back On Caffeine

Caffeine raises your blood pressure, but the effect is temporary.

In a 2017 study, the systolic blood pressure of 18 participants was elevated for 2 hours after they drank 32 ounces of either a caffeinated drink or an energy drink. Blood pressure then dropped more quickly for the participants who drank a caffeinated drink .

Some people may be more sensitive to caffeine than others. If youre caffeine-sensitive, you may want to cut back on your coffee consumption, or try .

Research on caffeine, including its health benefits, is in the news a lot. The choice of whether to cut back depends on many individual factors.

One older study indicated that caffeines effect on raising blood pressure is greater if your blood pressure is already high. This same study, however, called for more research on the subject .

If your blood pressure is very high or doesnt decrease after making these lifestyle changes, your doctor may recommend prescription drugs.

They work and will improve your long-term outcome, especially if you have other risk factors (

Prevention And Management Of Low Diastolic Blood Pressure

Blood Pressure: Lower your blood pressure naturally

There are some things you can do to help prevent and manage low diastolic pressure:

  • Try to keep your salt intake to between 1.5 and 4 grams per day. An ideal number is about 3.5 grams. Read food labels to avoid added salt in your diet.
  • Eat a heart-healthy diet. This diet includes plenty of fruits, vegetables, and whole grains. For protein, stick to lean meats and fish. Avoid fatty foods.
  • Drink enough fluids and avoid alcohol, which can increase your risk of dehydration.
  • Stay physically active and start an exercise program. Ask your doctor what type and amount of exercise is safe for you.
  • Maintain a moderate weight. If youre overweight, your doctor can help you create a safe weight loss plan.
  • If you smoke, quit. Quitting can be difficult, so consider reaching out for support.

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How Is Diastolic Hypertension Treated

Your doctor may order blood tests to assess your cholesterol levels, kidney function, etc. to determine the cause of your hypertension. For most people, hypertension is caused by an unhealthy lifestyle. If your increase in blood pressure is mild, your doctor will probably recommend making some lifestyle changes before prescribing medications.

Lifestyle changes include:

Preventing High Blood Pressure

To keep your blood pressure in the normal range, your daily habits are key. These things help:

Donât smoke. Among the many health problems that smoking causes, it raises your blood pressure.

Make physical activity a habit. Most experts recommend at least 30 minutes of moderate-intensity physical activity five or more times a week. Or you could do a harder activity for a shorter period of time per session.

Eat right. Read food labels to see how much sodium is in a serving. Check with your doctor to find out what your daily limit should be. Include a lot of vegetables and fruits, along with whatever else you choose to put on your plate.

Stick to a healthy weight. Extra pounds raise your blood pressure. If youâre not sure what a healthy weight would be for you, ask your doctor.

Get enough sleep. For most adults, thatâs 7-8 hours of sleep per night, on a regular basis.

If you drink alcohol, limit it to no more than one drink a day if youâre a woman and up to two drinks a day if youâre a man.

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How Long Does It Take For Blood Pressure Medication To Have Its Maximum Effect

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Causes Of Overall Low Blood Pressure

How to Lower Diastolic Blood Pressure Without Medication

There are several common causes of overall hypotension, which would include a low diastolic number.


  • Overtreatment of high blood pressure. For some people, especially people over age 60, lowering systolic blood pressure below 120 may cause diastolic pressure to fall below 60.
  • Other medications. Many medications besides those for blood pressure can cause hypotension. They include:
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Medical conditions

  • Heart problems. Heart valve problems, heart failure, and a very slow heart rate can lead to hypotension.
  • Dehydration. If you dont take in enough fluids, your blood pressure can fall dangerously low. This may happen if youre taking a diuretic and lose more fluids than you take in.

Treatment for low diastolic blood pressure largely depends on the type of hypotension. Your doctor will assess this closely to determine the appropriate treatment plan.

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Do I Have High Blood Pressure

Anyone can have high blood pressure. Some medical conditions, such as metabolic syndrome, kidney disease, and thyroid problems, can cause high blood pressure. Some people have a greater chance of having it because of things they can’t change. These are:

  • Age. The chance of having high blood pressure increases as you get older, especially isolated systolic hypertension.
  • Gender. Before age 55, men have a greater chance of having high blood pressure. Women are more likely to have high blood pressure after menopause.
  • Family history. High blood pressure tends to run in some families.
  • Race. African Americans are at increased risk for high blood pressure.

High blood pressure often has no signs or symptoms, but routine checks of your blood pressure will help detect increasing levels. If your blood pressure reading is high at two or more check-ups, the doctor may also ask you to measure your blood pressure at home.

There are important considerations for older adults in deciding whether to start treatment for high blood pressure if it is above 130/80, including other health conditions and overall fitness. Your doctor may work with you to find a blood pressure target that is best for your well-being and may suggest exercise, changes in your diet, and medications.

Can Stress Increase Diastolic Blood Pressure

Furthermore, another study published by the Journal of the American Heart Association, revealed that higher perceived stress over time was associated with an increased risk of developing hypertension. Some research even found a correlation between work-related stress and increased diastolic and systolic blood Nov 30, 2020

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Some Tips To Help You Lower Your Diastolic Blood Pressure

Developing high blood pressure can be quite worrisome because in worst case scenario, it can even prove fatal and cause loss of life.

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Detecting it early can help you from further prevention and risk of high blood pressure. Following are some tips on how to lower your diastolic blood pressure

Ways To Lower Diastolic Pressure

Diastolic blood pressure: How low is too low?

Health experts with Mayo Clinic emphasize the important role of a healthy lifestyle in maintaining normal blood pressure. Controlling blood pressure with healthy habits can help reduce the need for taking medications. Here are some natural ways to lower diastolic pressure.

1. Improve Daily Habits

It is important to improve your daily habits to avoid increasing your diastolic blood pressure. This includes giving up tobacco and reducing your intake of alcohol and salt. Reducing salt intake even a little significantly lowers diastolic pressure. Consuming small amounts of alcohol can lower blood pressure but taking more than one glass can increase your blood pressure. Caffeine causes spikes in blood pressure, but scientists are not sure if effects are long lasting. Inhaling nicotine from smoke or even secondhand smoke has been proven to raise blood pressure.

2. Have Beneficial Foods

How to lower diastolic pressure? Consuming a diet rich in fruits, vegetables, whole grains, and low-fat dairy products has been shown to reduce blood pressure by as much as 14 mm Hg. Avoid foods high in saturated fats and cholesterol to lower your blood pressure. Known as DASH diet, this eating plan also includes:

3. Lose Extra Weight

4. Exercise Regularly

5. Manage Stress

6. Get Support

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What Can I Expect If I Have This Condition

Since high blood pressure doesnt cause many symptoms at first, you probably wont feel any different with a high blood pressure diagnosis. But its important to follow your providers instructions to bring your blood pressure down so it doesnt cause serious illnesses later in life.

How long does high blood pressure last?

If you have primary high blood pressure, youll need to control it for the rest of your life.

If you have secondary high blood pressure, your blood pressure will most likely come down after you receive treatment for the medical problem that caused it. If a medication caused your high blood pressure, switching to a different medicine may lower your blood pressure.

What is the outlook for high blood pressure?

You can get seriously ill if you dont treat your high blood pressure. However, if you take the medicines your provider ordered, you can control your blood pressure. Exercising and eating healthy foods also helps lower your blood pressure.

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What Is Diastolic Hypertension

In a blood pressure reading, the number on top represents your systolic blood pressure, which is the force exerted by your heart when it contracts. The number on the bottom represents your diastolic blood pressure, which is the force exerted on your arteries when your heart relaxes and fills with blood.

Elevated systolic or diastolic pressure is called hypertension or high blood pressure. When only the diastolic pressure is elevated, the condition is called isolated diastolic hypertension. The condition may be a normal consequence of aging or seen in some diseases, such as diabetes mellitus.

What Is High Diastolic Blood Pressure

How to Lower Your Systolic Blood Pressure Naturally

To understand high diastolic blood pressure, we need to first define what high blood pressure or hypertension is. Blood pressure is the force of your blood pushing against your artery walls. With every heartbeat, power is created.

You get systolic blood pressure when the heart pumps blood into your blood vessels. The artery wall size and the elasticity also affect blood pressure. Every time your heart beats, pressure builds inside your arteries. When the heart is in a relaxed state, the arteries remain at a low resting tone to keep pressure within the artery. In essence, this is diastolic blood pressure.

When the force of your blood is extremely high during heart relaxation or contraction within your arteries, you have high blood pressure. In addition, since the arteries can have a boosted resistance against blood flow, you may experience increased heart rate. When measuring your blood pressure, professionals use two numbers one at the top and one at the bottom. The top number refers to the systolic pressure, or the pressure inside your artery when your heart contracts. The bottom number refers to diastolic pressure, or the pressure within your artery when your heart is at rest. During diastolic pressure, the heart begins to fill with blood.

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Limit Your Caffeine Intake

Does caffeine raise blood pressure? In many cases, yes, caffeine can lead to high diastolic blood pressure. According to the Mayo Clinic, caffeine can temporarily boost blood pressure by up to ten points within only 30 minutes of consumption. However, you dont need to cut out caffeine entirely to improve your health. Instead, we recommend limiting your caffeine intake to one mug a day.

Eat More Potassium And Less Sodium

Increasing your potassium intake and cutting back on salt can also lower your blood pressure .

Potassium is a double winner: It lessens the effects of salt in your system and eases tension in your blood vessels. However, diets rich in potassium may be harmful to people with kidney disease, so talk with your doctor before increasing your potassium intake.

Its easy to eat more potassium. So many foods are naturally high in potassium. Here are a few:

  • chips
  • other processed snacks

Foods labeled low fat are usually high in salt and sugar to compensate for the loss of fat. Fat is what gives food taste and makes you feel full.

Cutting down on or even better, cutting out processed food will help you eat less salt, less sugar, and fewer refined carbohydrates. All of this can result in lower blood pressure.

Make it a practice to check nutrition labels. According to the Food and Drug Administration , a sodium listing of 5 percent or less on a food label is considered low, while 20 percent or more is considered high (

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