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How To Lower My Diastolic Blood Pressure

What Are The Causes Of Isolated Systolic Hypertension

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

Blood pressure involves how much blood your heart pumps every minute, as well as the pressure exerted on the walls of your arteries by that blood.

As you age, your arteries lose some of their natural elasticity and are less able to accommodate the rush of blood. Plaque, which is fatty deposits on the artery wall, can also contribute to the stiffening of the arteries.

Blood pressure particularly systolic blood pressure naturally tends to increase with age. Because of this, there may be no identifiable cause of high blood pressure.

However, there are some medical conditions that can cause you to develop ISH. These conditions can affect your circulatory system, which can damage your blood vessels or contribute to artery stiffening.

Some of these conditions include:

Medications For High Blood Pressure

Many people with hypertension need medication, in addition to lifestyle changes, to control their blood pressure. In fact, with medication, high blood pressure can be controlled quickly, often in a matter of days. Following the proper dosage and instructions with medication and communicating regularly with your doctor is just as important.

Common high blood pressure medications include diuretics , beta blockers , calcium channel blockers and ace inhibitors .

What Problems Can It Cause

All types of high blood pressure, including isolated systolic hypertension, can slowly damage the inside of your arteries and cause tiny tears in their walls. A chemical called LDL cholesterol can build up in those damaged blood vessels and form a layer called plaque. That makes your arteries narrower and raises your blood pressure even higher.

When that happens, the arteries that carry oxygen to your heart can get blocked, and that can lead to a heart attack or a stroke . It also can make blood vessels in your brain burst, and that can cause a stroke, too.

In other parts of your body, it can strain the blood vessels in your eyes and make you lose your eyesight or damage the arteries around your kidneys so they donât filter your blood the way they should.

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Treating High Blood Pressure

Treatment for high blood pressure will depend on your blood pressure levels and your associated risk of developing a cardiovascular disease, such as a heart attack or stroke.

There are seven main risk factors for developing a cardiovascular disease. These are:

  • having a high level of cholesterol in your blood
  • having a family history of cardiovascular disease .

What Is Normal Blood Pressure

How To Naturally Lower Diastolic Blood Pressure

Your heart is a powerful muscle that contracts forcefully to pump blood through your circulatory system, delivering oxygen and nutrients to all of your organs. Since its a closed system, the heart is responsible for maintaining blood pressure throughout your blood vessels.

In normal, healthy adults, blood pressure readings should be less than 120/80 mmHg. This means that your systolic blood pressure should be below 120 millimeters of mercury. Your diastolic blood pressure should be less than 80 millimeters of mercury.

Doctors consider elevated blood pressure to be below 130/80 mmHg but above 120/80 mmHg. If you do not monitor and control your blood pressure, you are likely to develop hypertension. This is when your blood pressure consistently ranges between 130-139 mmHg systolic and 80-89 mmHg diastolic. Doctors may prescribe medication and lifestyle changes to reduce the risk of heart disease and stroke.

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Can I Drink Alcohol On The Dash Diet

Drinking too much alcohol can increase your blood pressure .

In fact, regularly drinking more than 3 drinks per day has been linked to an increased risk of high blood pressure and heart disease .

On the DASH diet, you should drink alcohol sparingly and not exceed official guidelines 2 or fewer drinks per day for men and 1 or fewer for women.


You can drink coffee and alcohol in moderation on the DASH diet. Combining the DASH diet with exercise may make it even more effective.

Why Lowering Your Bp Matters

Over time, high blood pressure can lead to an array of health complications. HBP does not have symptoms, so its especially important to visit your primary physician on a regular basis. They will be able to determine if your blood pressure is abnormal and prescribe a treatment plan for you.

HPB can lead to:

  • Damage to your heart and arteries

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Treatment For Isolated Systolic Hypertension

ISH can be treated like other forms of hypertension. The goal is to reduce your systolic blood pressure to below 140 mm Hg. This can be accomplished by lifestyle changes, medication, or both.

Its important that treatment is balanced to reach a lower systolic blood pressure, but not reduce diastolic blood pressure too much. Lower-than-normal diastolic blood pressure may lead to heart damage.

If theres an underlying condition thats causing or contributing to ISH, your doctor will work to treat that as well.

How To Lower Diastolic Blood Pressure

How To Reduce Diastolic Blood Pressure (Fast and Naturally)

Last reviewed: 07 Jul 2022

Medically Reviewed By: Dr Jay Shah

Do you know the difference between systolic and diastolic blood pressure? The first number in your reading, systolic, gets far more mentions. But its important to keep a close eye on diastolic blood pressure too.

Here, well explain more about diastolic blood pressure and why its significant. Well look at what causes high diastolic blood pressure and what you can do to lower your reading safely.

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Get A Good Nights Sleep Every Night

Although sleep does not directly lower blood pressure, it is essential for physical and mental health. A lack of quality sleep can increase a persons chance of developing chronic health issues, some of which can raise blood pressure.

The precise amount of sleep requires varies from person to person. Adults, on the other hand, should aim for 79 hours of good quality sleep per night.

When To Consult A Doctor

If a person monitors their blood pressure at home and does not see lower readings despite implementing lifestyle changes, they should contact a medical professional. Doctors can help to determine the underlying cause of their high blood pressure.

A person should seek immediate medical attention if they have two readings of 180/120 mm Hg or higher within 5 minutes, especially if they are experiencing a headache or nosebleed.

Doctors do not associate increased diastolic blood pressure with cardiovascular events in younger individuals.

However, increases in diastolic pressure in those aged

16 sourcescollapsed

  • Bae, E. H., et al. . Chronic kidney disease risk of isolated systolic or diastolic hypertension in young adults: A nationwide sample based-cohort Study.

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What If Lifestyle Changes Dont Help Lower My Blood Pressure

If diet, exercise and other lifestyle changes dont work to lower your blood pressure, your healthcare provider will prescribe medications to help lower your blood pressure. Your provider will take into account other conditions you may have, such as heart or kidney disease and other drugs youre taking when prescribing medications to treat your high blood pressure. Be sure to follow your providers dosing directions exactly.

How To Lower Blood Pressure


There are lots of things you can do to lower your blood pressure.

If your doctor has given you blood pressure medication, take it as prescribed. However, youll also need to follow a heart-healthy lifestyle.

Even if you havent been diagnosed with hypertension, following these tips will be good for your blood pressure and good for your heart.

Quit smoking

Stopping smoking is a great thing you can do for your blood pressure and your heart health.

Ask your doctor or nurse for help.

Phone Quitline 0800 778 778, or visit for information and support.

Eat more heart-healthy foods and less salt

What you put into your body can make a big difference to your blood pressure.

Eat a wide variety of heart-healthy foods like:

Read more about the benefits of exercise.

Manage stress

Researchers are still trying to understand the exact link between stress and long-term high blood pressure. However being stressed contributes to other risk factors like poor diet and drinking more alcohol.

You cant always remove the sources of stress in your life. But here are some things you can do to manage them.

  • Enjoy exercise every day, like taking a walk.
  • Take a break for yourself.
  • Get 7-8 hours plus sleep each night.
  • Talk about how you are feeling.
  • Try relaxation music or breathing exercises.

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When Youve Just Been Diagnosed

Im fit and healthy, so why do I have high blood pressure?

For many people, there is no single specific cause of their high blood pressure. Your genes can play a role: youre more likely to develop high blood pressure if youre from an African-Caribbean or South-Asian background or people in your family have had high blood pressure.

You can lower your risk of high blood pressure by leading a healthy lifestyle. If you have high blood pressure, medicines and a healthy lifteyle will help to lower it.

  • to record the electrical activity of your heart
  • which is a type of ultrasound scan.

These tests help your doctor to:

  • see what your blood pressure is like outside of clinic, over a longer time period
  • see if your high blood pressure caused any damage in your body
  • find out if there is an underlying cause for your high blood pressure
  • get a better idea of your overall health and if theres anything that could mean certain treatments arent suitable.

You may need more detailed investigations, your doctor will discuss these with you. Find out more about if you have high blood pressure.

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How To Lower Blood Pressure Naturally

It is common for your blood pressure to fluctuate throughout the day. Excitement, activity, sleeping, and waking up are all examples of situations in which blood pressure naturally varies. When your activity is finished, your blood pressure reading should return to normal.

Normal blood pressure is defined as a systolic pressure less than 120 mmHg and diastolic pressure less than 80 mmHg. Systolic pressure is the amount of blood pressure measured as your heartbeats. Diastolic pressure is the amount of pressure in the blood when the heart is at rest between beats. Unfortunately, there is no treatment for high blood pressure at the moment, but you may make efforts to manage it even if you are not taking medication. If you are seeking the answer to how to lower diastolic blood pressure? Here are eight natural strategies to reduce your blood pressure:

Other Potential Health Benefits

How to Lower Diastolic Blood Pressure Without Medication

DASH may also affect other areas of health. The diet:

  • A recent review indicated that people following the DASH diet had a lower risk of some cancers, including colorectal and breast cancer (

10 ).

The theory that some people are salt sensitive meaning that salt exerts a greater influence on their blood pressure could partly explain this .


If your salt intake is high, lowering it can offer major health benefits. Comprehensive salt restriction, as advised on the DASH diet, may only be beneficial for people who are salt sensitive or have high blood pressure.

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Angiotensin Ii Receptor Blockers

The muscles surrounding blood vessels have angiotensin II receptors on which angiotensin II binds, causing muscle contraction and narrowing of the vessels. The narrowing of blood vessels can cause diastolic hypertension, and angiotensin II receptor blockers block this action, preventing the binding. This enables the blood vessels to widen, leading to lower blood pressure.

These medications have a similar effect to ACE inhibitors but differ in how they work. While ARBs prevent the binding of angiotensin II to the receptors in muscles surrounding blood vessels, ACE inhibitors prevent the formation of angiotensin II.

Below are examples of ARBs to treat high diastolic blood pressure:

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When To Visit A Doctor

The blood pressure reading is normally taken as a regular part of your doctors checkup or visit. Most people discover that they have high blood pressure or hypertension in this context. If you develop hypertension, the doctor will operate with you to reveal a treatment plan that is suitable for you in order to answer for how to lower diastolic blood pressure.

There are additionally many kinds of blood pressure directors or tools available on sale so that you may check your blood pressure at your house itself. If you prefer to do this, carry your monitor to the next doctors meeting so that they may explain to you how to correctly utilize it to achieve accurate readings.

A single reading for high blood pressure at home should not be a reason for concern. Be certain to note the reading and resume taking blood pressure on the regular schedule. If you remain obtaining such high readings, take an appointment with the doctor.

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Systolic Vs Diastolic Blood Pressure

A blood pressure reading consists of two numbers your systolic blood pressure and your diastolic blood pressure. But what do these numbers actually mean?

The first number is your systolic blood pressure. Its a measurement of the amount of pressure placed on the walls of your arteries when your heart beats.

The second number is your diastolic blood pressure. Its a measurement of the pressure on the walls of your arteries between heartbeats.

How Can You Reduce Diastolic Blood Pressure

How To Lower Diastolic Blood Pressure Mayo Clinic

There are many things you can do to lower your blood pressure overall. Your doctor may recommend a few lifestyle changes, such as increasing exercise and improving your diet, as well as blood pressure medication.

However, if you only have high diastolic blood pressure, its important to work closely with your doctor to make sure it doesnt reduce too much. Low diastolic blood pressure means your heart muscles wont get enough oxygenated blood, which can lead to a condition called diastolic heart failure. In fact, people with a diastolic blood pressure below 60 mmHg are 50% more likely to have heart damage.

Sensible lifestyle changes to reduce diastolic blood pressure include:

  • Losing weight, or maintaining a healthy weight
  • Staying physically active with a form of exercise you enjoy
  • Eating a balanced diet with plenty of fruits, vegetables, whole grains, lean protein and low-fat dairy
  • Reducing your salt intake to between 1.5 and 4 grams per day
  • Drinking plenty of fluids, and avoiding alcohol
  • Giving up smoking
  • Monitoring blood pressure levels at home and keeping a closer eye on your health

Since studies have traditionally focused on systolic blood pressure, were still discovering the true significance of diastolic blood pressure. If youre affected, by far the best approach is to work with your doctor to develop an appropriate treatment plan.

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Prevention And Management Of Low Diastolic Blood Pressure

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.

Can I Drink Coffee On The Dash Diet

The DASH diet doesnt prescribe specific guidelines for coffee. However, some people worry that caffeinated beverages like coffee may increase their blood pressure.

Its well known that caffeine can cause a short-term increase in blood pressure (

35 ).

However, a recent review claimed that this popular beverage doesnt increase the long-term risk of high blood pressure or heart disease even though it caused a short-term increase in blood pressure .

For most healthy people with normal blood pressure, 34 regular cups of coffee per day are considered safe .

Keep in mind that the slight rise in blood pressure caused by caffeine means that people who already have high blood pressure probably need to be more careful with their coffee consumption.

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