Ways To Lower Diastolic Blood Pressure
There are many ways to lower diastolic blood pressure. You need to know that high diastolic blood pressure needs treatment too. For example, if you have high cholesterol levels in addition to having a high diastolic blood pressure reading on your medical report then medication will treat both conditions at once.
Focus on heart-healthy foods
You can lower your blood pressure by making some changes to what you eat. For example, you might eat less meat and more vegetables. Olive oil, garlic, and tomatoes are good for your heart. They can help lower your cholesterol levels.
Limit saturated and trans fats
Saturated and trans fats can hurt your heart. This can happen if you eat too much of them each day. If you eat too many of these fats, then your heart will have problems. You should avoid eating too much because it can make your heart sick. Dont drink whole milk and dont eat cheese. They have a lot of fat in them.
Reduce sodium in your diet
You need to reduce your sodium levels if you have high blood pressure. For example, you should not use soy sauce to cook with. Instead, use fresh herbs or lemon juice. Also, choose low-sodium foods at the supermarket so that you can eat healthy with ease.
Eat more potassium
You can get potassium by eating fruits and vegetables. For example, bananas are good for you because they have potassium in them that can lower your blood pressure if you eat them regularly.
Lay off the caffeine
Cut back on alcohol
Ditch sugar
Switch to dark chocolate
What About Blood Pressure Thats Too Low
Low blood pressure is known as hypotension. In adults, a blood pressure reading of 90/60 mm Hg or below is often considered hypotension.
Hypotension can be dangerous because blood pressure thats too low doesnt supply your body and heart with enough oxygenated blood.
Some potential causes of hypotension can include:
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How Can I Lower My Blood Pressure In 5 Minutes
If your blood pressure is elevated and you want to see an immediate change, lie down and take deep breaths. This is how you lower your blood pressure within minutes, helping to slow your heart rate and decrease your blood pressure. When you feel stress, hormones are released that constrict your blood vessels.
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What Do Systolic Values Actually Measure
Systolic blood pressure values refer to the pressure exerted by your blood against the artery walls while the heart is beating. These values are critical in the assessment of ones blood pressure as this measurement typically rises with age due to improper functioning of arteries with time, the sustained buildup of plaque in the body, and increased risk of cardiovascular disease. The following key figures and readings are used to assess ones systolic blood pressure:
- Below 120 normal systolic blood pressure levels
- 120 129 elevated systolic blood pressure levels
- 130 139 stage 1 hypertension
- 140 or more stage 2 hypertension
- 180 or more hypertensive crisis
The assessment of both readings is crucial to making an informed assessment of ones blood pressure. While it is possible for individuals to purchase a blood pressure monitor and keep track of their levels, it is always advised to seek out the assistance of a trained professional before making any rash decisions regarding their blood pressure.
High Systolic Blood Pressure
The heart muscle pushes out blood with higher pressure when a person is exercising, under stress, or at any time when the heart rate is increased. The systolic pressure goes up with it.
In these cases, the increased pressure is normal. However, when the pressure is high while a person is resting, that is not normal and is considered high blood pressure.
Since your blood pressure can go up when you’re active, it’s important to take your blood pressure during periods of quiet rest to accurately diagnose high blood pressure .
High systolic blood pressure is usually caused by the stiffening of the arteries, which makes the heart have to work harder to push blood through them.
Even within the high systolic pressure range, there are different stages:
- Systolic BP of 130-139 is Stage 1 hypertension, which may be reversed with temporary meds and lifestyle changes.
- Systolic BP of 140 or higher is Stage 2 hypertension, which can drastically increase the risk of stroke or heart attack, may require a prolonged regimen of medication.
- Systolic BP of 180 or higher means that you’re in hypertensive crisis and should call your healthcare provider right away.
Your healthcare provider will help you determine the best course of action for treating your high systolic BP.
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Treating High Blood Pressure
Lifestyle changes are recommended as the first step in treating any stage of high blood pressure. These changes may include:
- eliminating unhealthy foods, such as excess sugars and saturated fats, from your diet
- eating more heart-healthy foods such as lean meats, fish, fruits and vegetables, and whole grains
- cutting back on sodium in your diet
- drinking more water
- quitting smoking
- maintaining a healthy weight
- reducing alcohol consumption
- managing stress
- monitoring your blood pressure regularly
In addition to these steps, consider whether youre taking medications that could be increasing your blood pressure, such as cold medicines, diet pills, or medications for attention deficit hyperactivity disorder . If you are, your doctor might recommend stopping that drug, changing medications, or adjusting your dosage.
However, lifestyle changes and medication adjustments may not be enough to bring your blood pressure numbers down. If thats the case, or if you have stage 2 hypertension or have experienced hypertensive crisis, your doctor will likely prescribe one or more blood pressure medications.
Commonly prescribed medications include:
This medication will be prescribed in addition to continued lifestyle changes.
How Do I Choose A Blood Pressure Monitor
The first step in measuring your blood pressure at home is getting a blood pressure monitorone that is accurate, fitted, validated, and works for your lifestyle. These are some things you should consider:
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Get an arm cuff Devices come in many styles these days, including ones that attach to your arm and ones that attach at your wrist. Wrist cuffs can be attractive because you dont need to roll up your sleeves to use them, but they tend to give inaccurate measurements. Go with an arm cuff instead.
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Choose the right cuff size The wrong cuff size can lead to inaccurate blood pressure readings. Larger cuffs are better for larger arms, and smaller cuffs are better for smaller arms. Make sure you get a size that fits you.
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Make sure the device is right for your age Devices are specific to age. Some are meant for older people, and some are meant for children. As an aside, some are even meant for women who are pregnant. Make sure to get one thats right for you.
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Make sure the device is validated It may be tempting to just buy the cheapest device on the internet, but you may end up with a blood pressure device that isnt approved or validated for taking an accurate measurement. Make sure yours is validated.
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Newer blood pressure devices with Bluetooth integration allow you to conveniently track your blood pressure measurements through an app. This feature makes it easy to share your records with your doctor , but it usually comes at a price.
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Risk Factors For Low Blood Pressure
If youre older than 65, you may be at risk of orthostatic hypotension, a condition in which your blood pressure drops when you move from sitting to standing. Endocrine problems, neurological diseases, heart problems, heart failure, and anemia may also cause the condition.
You may also be at risk for low blood pressure if you become dehydrated or take certain prescription drugs such as:
A range of treatments are available for high or low blood pressure.
High And Low Blood Pressure Risk Factors
Both high blood pressure and low blood pressure need to be managed. Overall, its much more common to have high blood pressure. According to the American College of Cardiology, almost half of the adults in the United States now fit the new definition of high blood pressure. Not surprisingly, the risk factors for these two conditions are very different.
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What Is Ambulatory Blood Pressure Monitoring
If a doctor recommends ambulatory blood pressure monitoring, you will need to wear a blood pressure cuff for 24 hours. It’s connected to a small, portable measuring device that automatically measures your blood pressure at set times and records the readings.
Ambulatory blood pressure monitoring is used, for example, to see whether blood pressure levels vary greatly over the course of the day and night or whether they are constantly elevated. During those 24 hours, you can do all of the usual things you would otherwise do over the course of the day. If you are especially active at certain times, you can make a note in a diary. Then the doctor has a better idea of how to interpret the recorded values when evaluating them.
Faqs On Systolic And Diastolic Blood Pressure
1. What is Systolic blood pressure? Explain.
When your heart beats, blood is squeezed and pushed through your arteries to the rest of your body. This force exerts pressure on your blood vessels, resulting in your systolic blood pressure.
Here’s how to interpret your systolic blood pressure reading:
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Normal: less than 120
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Stage 1 hypertension : 130-139
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Stage 2 hypertension is defined as having a blood pressure of 140 or higher.
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Hypertensive crisis * 180 or higher.
2. What is Diastolic Blood Pressure?
The pressure in the arteries when the heart rests between beats is measured as the diastolic reading or the bottom number. This is the time when the heart receives blood and oxygen.
This is what your diastolic blood pressure reading indicates:
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Typical: less than 80
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80-89 for stage 1 hypertension
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Stage 2 hypertension is defined as having a blood pressure of 90 or higher.
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A hypertensive crisis is 120 or higher.
3. What does the term Hypotension mean?
When blood pressure falls below the normal range, this is referred to as having low blood pressure . Doctors generally define low blood pressure as 90/60 mm Hg or less, also known colloquially as “90 over 60.” Doctors typically only treat hypotension when it is severe enough to cause symptoms.
4. What does the term Hypertension mean?
A condition in which the blood’s force against the artery walls is excessive.
5. Whats the difference Between Systolic and Diastolic Heart Failure?
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Stroke And Brain Problems
High blood pressure can cause the arteries that supply blood and oxygen to the brain to burst or be blocked, causing a stroke. Brain cells die during a stroke because they do not get enough oxygen. Stroke can cause serious disabilities in speech, movement, and other basic activities. A stroke can also kill you.
Having high blood pressure, especially in midlife, is linked to having poorer cognitive function and dementia later in life. Learn more about the link between high blood pressure and dementia from the National Institutes of Healths Mind Your Risks® campaign.
Where Can I Learn How To Take My Blood Pressure Myself
In Germany and other countries, people with high blood pressure can attend patient education courses that teach a number of things, including how to measure your blood pressure. As part of specialized disease management programs for people who have narrow coronary arteries , statutory health insurers offer additional healthcare services. These include patient education about high blood pressure. Some doctors practices dont offer these courses, though.
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How Can You Reduce Your Risk Of High Blood Pressure
Fortunately, there are certain things you can do to help reduce your risk of developing high blood pressure. These include the following:
- Eat right: A healthy diet is an important step in keeping your blood pressure normal. The DASH diet emphasizes adding fruits, vegetables and whole grains to your diet while reducing the amount of sodium. Since its rich in fruits and vegetables, which are naturally lower in sodium than many other foods, the DASH diet makes it easier to eat less salt and sodium.
- Keep a healthy weight: Going hand-in-hand with a proper diet is keeping a healthy weight. Since being overweight increases your blood pressure, losing excess weight with diet and exercise will help lower your blood pressure to healthier levels.
- Cut down on salt: The recommendation for salt in your diet is to have less than 1,500 milligrams of sodium a day . To prevent hypertension, you should keep your salt intake below this level. Dont forget that most restaurant foods and many processed and frozen foods contain high levels of salt. Use herbs and spices that do not contain salt in recipes to flavor your food do not add salt at the table.
- Keep active: Even simple physical activities, such as walking, can lower your blood pressure .
- Drinkalcoholin moderation: Having more than one drink a day and two drinks a day can raise blood pressure.
What Does A Blood Pressure Reading Look Like
When you have your , you will be given two numbers, a top number and a bottom number.
- Systolic blood pressure. This is the first, or top, number. This is the highest level your blood pressure reaches when your heart beats, forcing blood around your body.
- Diastolic blood pressure. The second number, or bottom number, is the lowest level your blood pressure reaches as your heart relaxes between beats.
Blood pressure is measured in millimetres of mercury . If the first number is 120 and the second number is 80, this would be written as 120/80mmHg, and youd call it 120 over 80.
This video explains more about systolic and diastolic blood pressure.
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Systolic Pressure What Is It
The systolic pressure corresponds to the pressure measured in the systolic phase. Credits DR. Systolic pressure, as opposed to diastolic pressure, corresponds to the blood pressure measured during the systole phase, that is to say, during the hearts contraction.
That is the highest pressure measured when the doctor takes the blood pressure. It must be less than 140 millimetres of mercury otherwise, we speak of arterial hypertension.
- Systolic blood pressure < 100 mmHg
- Definition of Systolic Blood Pressure < 100 mmHg
- Two numbers express blood pressure:
Systolic: The upper figure called systolic pressure and corresponds to the value of blood pressure during cardiac contraction systole.
Diastolic: The lower number called diastolic pressure and corresponds to the blood pressure value between two heart contractions diastole.
Hypotension: Drop in blood pressure below standard figures and the minimum between 5 to 7.5 cm Hg). It manifests itself in shakiness, vertigo, sometimes actual fainting or syncope.
Hypotension may be due to A lack of vascular filling by significant fluid loss , bleeding, extensive burns, considerable vomiting and diarrhoea, abuse of diuretics, etc.)
stenosis of the large arterial trunks such as in the coarctation of the aorta or stenosis of the heart valves
- Adrenal insufficiency
- An excess of anti-hypertensive drugs
- It accompanies all shocks
Diastolic Blood Pressure: Indicator Of Future Cardiac Events In Younger Adults
Now, even though studies have revealed that systolic blood pressure is more predictive of future cardiac events than diastolic blood pressure, diastolic blood pressure in and of itself, when it’s elevated, regardless of that systolic blood pressure, has been found to also be predictive of cardiac events.
Again, when the diastolic blood pressure is elevated, even when the systolic blood pressure is not, it has been found that diastolic blood pressure can be predictive of cardiac events, especially in younger patients.
There was a 2019 study, an eight-year-long study that had about 1.3 million participants. And it found that, again, even though the systolic blood pressure was more predictive of cardiac outcomes, when there were elevated diastolic blood pressures, regardless of the systolic blood pressure, they also were predictive of cardiac outcomes.
There was also a study published by the American Heart Association Journal Circulation, looking at blood pressure specifically in younger adults. It used a Korean database of patients ages 20 to 39 years of age. And it followed the data for 13 years and looked at cardiac outcomes like heart disease, heart failure, and strokes.
Be sure to watch my video on the truth behind high blood pressure where I share the top most frequently asked questions that I get about blood pressure.
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Adjust Your Diet Accordingly
Beyond taking nutritious supplements, individuals should make adjustments to their diet in order to avoid elevated blood pressure as well as balance levels when suffering from high blood pressure. From cutting out sugar and replacing it with natural, healthy sugar alternatives to avoiding excessive consumption of red meat, here are some of the best dietary adjustments to minimize the risks of high blood pressure:
- Increase your intake of potassium by eating more cooked spinach, broccoli, sweet potatoes, and bananas, as potassium counteracts high sodium levels in the body that would otherwise contribute to high blood pressure.
- Avoid foods that are high in saturated fats such as pastries, fatty meat, processed meat, and butter, as these foods raise blood cholesterol levels which in turn impacts your blood pressure.
- Eat more foods that are high in protein and essential omega fatty acids, such as lean fish, nuts, and legumes, as they decreased triglycerides and lower blood pressure.