How to Lower Diastolic Blood Pressure

Exercise for at least 30 minutes a day, most days of the week. An exercise routine strengthens the heart muscle, improves blood circulation, and allows the heart to pump blood more easily without exertion. Choose an activity that you don’t mind incorporating into your daily routine. Start walking, jogging, cycling, dancing, swimming, or work with your doctor to build a workout routine that works best for you. ^[9]

• Remember that the type of exercise will affect how long you need to practice. In general, you should aim for 75 minutes of high-intensity or 150 minutes of moderate-intensity exercise per week, but check with your doctor first to determine the right level of exercise for your heart. ^[10] If you have heart problems, for example, overtraining can put a lot of strain on your heart; Your doctor may recommend moderate exercise until your health improves.

Lose excess weight. People with large waistlines and a body mass index (BMI) of 25 or higher are at risk for high diastolic blood pressure because the heart has to work harder to pump blood around the body. You should focus on losing weight by exercising regularly, eating healthy and consulting your doctor about effective weight loss measures.

• If you are quite overweight, losing 5 kg can also significantly improve blood pressure readings.
• It is also important to note that excess weight concentrated around the waist can have a big impact on blood pressure. As a general rule, you should keep your waistline at less than 102 cm (for men) or 90 cm (for women). ^[11]

Stop smoking . The nicotine in cigarettes narrows the arteries, hardens the artery walls and increases the risk of blood clots, heart disease and stroke. You need to stop smoking as soon as possible to lower your diastolic blood pressure and ask your doctor about effective smoking cessation methods if you are having trouble quitting. ^[12]

Try intermittent fasting. Instead of eating every time you feel hungry, set a time during the day when you don’t eat anything. Try starting with 1 or 2 days a week fasting for about 8 hours. On non-fasting days, you’ll still eat a healthy, but calorie-restricted, diet. ^[13]

• Do not fast if you are pregnant or breastfeeding, have type 1 diabetes or have an eating disorder.

Reduce stress and manage stress. When stressed, our bodies release chemicals and hormones that temporarily narrow blood vessels and make the heart beat faster. Long-term stress increases the risk of heart problems such as stroke, heart attack, and heart disease. Be aware of your stressors and remove them from your life to lower your diastolic blood pressure.

• Avoid stressful activities such as watching too much TV and overloading with information. ^[14]
• Relaxing activities like yoga and meditation can also help lower blood pressure.
• While there are many ways to reduce stress, you can start with a few suggestions: recognize and avoid stressors, spend 20 minutes a day enjoying relaxing activities you enjoy, and practice gratitude.

Regularly check your chpesterp levels. It’s important to check your chpesterp levels regularly, regardless of your weight and size. High cholesterol can increase blood pressure, so it’s a good idea to have your blood pressure checked at every doctor’s visit, especially if you’re over the age of 40. ^[15]

Take a magnesium supplement. Magnesium is an important mineral that helps support muscle and nerve function, and helps lower blood pressure. ^[16] Try to get around 300–400 mg of magnesium per day to stay healthy. ^[17]

Understanding blood pressure readings. The upper number is the systolic blood pressure (the pressure of the blood when the heart beats). The bottom number is the diastolic pressure (the pressure when the heart rests between beats).

• Therefore, measures to reduce systolic blood pressure often also help lower diastolic blood pressure.

Monitor diastolic blood pressure regularly. This will help you see if adjusting your diet and changing your lifestyle is effective in reducing your blood pressure. You can do this by using a blood pressure monitor at home or in medical facilities and clinics. A diastolic blood pressure reading of 90 mmHg or higher is considered high; People with readings between 80 and 89 mmHg have an increased risk of developing high blood pressure. A normal diastolic blood pressure reading is in the 70-80 mmHg range, but it can be lower if you’re young or exercising. ^[18]

• If you have been diagnosed with high blood pressure – whether general hypertension or only diastolic hypertension – start checking your blood pressure twice a day for a week (once in the morning, once in the evening). . You can then measure your blood pressure 2-3 times per week. Once your blood pressure is under control, you only need to check it once or twice a month. ^[19]
• Note that there is a chance that your diastolic blood pressure is too low. If you have abnormally low diastolic blood pressure, your heart is not pumping enough blood to your vital organs. It can be caused by overtraining, but it can also be caused by more serious illnesses, such as anorexia nervosa. This condition can lead to an increased risk of stroke and heart attack. ^[20]

Consult your doctor. Even if you’ve found ways to monitor and lower your diastolic blood pressure, it’s still a good idea to consult with your doctor or medical professional. You can work with your doctor to develop a treatment plan to improve and maintain healthy blood pressure.

• Your doctor can teach you ways to manage your overall heart health and reduce your diastolic blood pressure to a healthy level without falling too low.
• Talking to your doctor about your blood pressure is always a good thing, and even more so if you have a chronic medical condition or are taking any medications.

Take prescription blood pressure medication. See your doctor for a prescription to control and lower your blood pressure. A combination of prescription medications and lifestyle changes has been shown to effectively reduce diastolic blood pressure.

• The specific medications your doctor prescribes for you can vary, usually based on your medical condition. Thiazide diuretics are the most commonly prescribed for relatively healthy individuals. ^[21]
• If you have other heart problems or a family history of heart disease, your doctor may prescribe beta blockers or calcium channel blockers.
• If you have diabetes, heart problems, or kidney disease, your doctor may consider prescribing an angiotensin-converting enzyme (ACE) inhibitor or an angiotensin II receptor blocker.
• Keep in mind that you won’t usually need medication if only your diastolic blood pressure rises, but your systolic blood pressure doesn’t. Diet and lifestyle changes are often enough to improve blood pressure readings, but it’s still a good idea to consult a doctor, especially if natural remedies don’t solve the problem.