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How to Lower Diastolic Blood Pressure

lower diastolic blood pressure

The systolic and diastolic blood pressure readings that are obtained during a blood pressure check are two different figures. The figure at the bottom of a blood pressure measurement is the diastolic blood pressure. A typical blood pressure reading, for instance, is 120/80 millimetres of mercury (mmHg). Your diastolic blood pressure is shown by the “80”.

Lower Diastolic Blood Pressure

The force your heart applies to the walls of your blood vessels (arteries) between heartbeats when your heart is resting is known as your diastolic blood pressure. 80 mmHg is regarded by medical professionals as the normal diastolic blood pressure. A diastolic blood pressure reading greater than 80 may indicate elevated blood pressure.

Your risk of heart disease is increased if you have a high diastolic blood pressure, particularly when combined with a high systolic blood pressure. Fortunately, you may decrease your diastolic blood pressure and lessen your risk of problems with a number of lifestyle modifications, drugs, and treatments.

Lifestyle Changes

Research indicates that a range of heart-healthy lifestyle modifications may reduce blood pressure, both at the systolic and diastolic levels, which lowers the risk of heart disease.The following four lifestyle choices may help control blood pressure, heart disease, and help regulate blood sugar, cholesterol, and weight, according to the American Heart Association.

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Throughout the week, engaging in regular physical activity and exercise may help reduce diastolic blood pressure. According to one research, individuals who worked out most days of the week had diastolic blood pressure that was five to six points lower than that of non-exercisers.

Five days a week, at least 30 minutes of exercise every day are advised by experts. It’s helpful to engage in physical activities you like in order to assist you achieve your aim. Walking, dancing, playing tennis, swimming, or biking are a few examples of these activities. Exercise with loved ones and incorporating exercises into your everyday routine will also keep you motivated.

Eating a Heart-Healthy Diet

Eating a heart-healthy diet is another strategy to reduce diastolic blood pressure. Certain dietary approaches, such as the DASH and Mediterranean diets, have been shown to reduce blood pressure.

These diets emphasize consuming foods like fruits, vegetables, whole grains, nuts, low-fat dairy, skinless chicken and fish, as well as increasing fibre and potassium intake.These diets may also be changed to include customary and cultural items that you find appetizing.

Limit processed foods and items that may be high in sugar, salt, or bad fats. If you are concerned about your blood pressure, discuss with your healthcare physician the possibility of receiving a nutritionist recommendation. They may assist you in creating a meal plan that best suits your requirements and in learning how to read food labels.

Quitting Smoking

Blood pressure increases may result from using nicotine, which includes vaping and smoking cigarettes. One major risk factor for heart disease is smoking. Nevertheless, giving up smoking may help decrease blood pressure and your chance of developing heart-related problems. Giving up smoking abruptly isn’t always simple. Speak with your healthcare practitioner or get in touch with a mental health specialist who specializes in substance use if you need further assistance with this habit.

Getting Good Quality Sleep

Research indicates that obtaining little or low-quality sleep raises the risk of heart disease.Your blood pressure drops throughout the systolic and diastolic phases of sleep. Adverse health impacts, such as high blood pressure, may be attributed to inadequate sleep or an irregular sleep pattern.

Aim for at least 7 hours of unbroken sleep per night for a restorative sleep regimen. Get in touch with your healthcare provider if you’re having trouble sleeping or exhibiting signs of a sleep disorder to discuss your concerns and find out whether you might be suffering from insomnia or obstructive sleep apnea. Your healthcare professional can assist you in locating therapies that enhance sleep, which can reduce diastolic blood pressure.


Although modifying your lifestyle is an excellent strategy to control your blood pressure at home, there are situations when you may also need to take medication. In addition to lowering blood pressure, several drugs may lessen your risk of heart disease and stroke.

Some commonly prescribed blood sugar medications include:

  • Diuretics, or water tablets, such hydrochlorothiazide (Aquazide) and thalidone (Thalidone)
  • ACE-inhibitors like Zestril (lisinopril) and Verelan (verapamil)
  • Angiotensin receptor blockers (ARBs), such as valsartan (Diovan) and losartan (Cozaar)
  • Calcium channel blockers, such as Adipine (nifedipine) and Norvasc (amlodipine)

It’s crucial that you take any blood pressure medicine that your doctor prescribes for you exactly as instructed. Also, make an effort to take the medication(s) at the same time every day to avoid skipping any doses.

Complementary and Alternative Therapies

Complementary therapies may help reduce your diastolic blood pressure, even if they shouldn’t be used in lieu of traditional medical care. Take into account the following therapeutic choices:

  • Relaxation techniques: Practices like deep breathing, meditation, and visualization may help you de-stress and bring down your blood pressure.
  • Yoga: According to a study, those who practiced yoga three times a week had a gradual drop in diastolic blood pressure of around 6 mmHg.
  • Omega-3 fatty acid supplements: According to one research, those who regularly used fish oil pills or other omega-3 fatty acid supplements had reduced diastolic blood pressure.
  • Garlic supplements: Although the data is conflicting, some research indicates that taking supplements containing garlic may help reduce diastolic blood pressure.
  • Green tea extract:  Green tea extract may help reduce blood pressure in general in the short term.

Remember that the U.S. Food and Drug Administration (FDA) does not regulate supplements. Consult your healthcare professional to see if using a herbal supplement is safe for you if you’re interested in doing so.

How to Check Your Blood Pressure at Home

High blood pressure is often referred to as the “silent killer” as heart health may suffer even when there are no obvious signs. Monitoring your blood pressure at home may be a useful strategy if you have high blood pressure or are at risk of developing hypertension.

Make sure you have a blood pressure monitor that fits your arm appropriately before taking your blood pressure at home. Before taking your blood pressure reading, wait 30 minutes after eating, smoking, exercising, or consuming coffee. These activities may all raise or lower your blood pressure. It’s also crucial to use the restroom and let your bladder out before taking your blood pressure reading.

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You should take your blood pressure after a peaceful five minutes of relaxation. Relax your arm on a table so that it is at the same level as your heart while sitting in a chair with your feet and back supported.

Adjust the blood pressure cuff so that it is over your bare arm, not a sleeve. Then, to get an accurate result, adhere to the directions on your blood pressure equipment. To make it simple to present your findings to your physician at your next visit, keep track of them in a diary or on your phone using the notes app.

Conclusion : Lower Diastolic Blood Pressure

Your risk of heart disease is increased by high blood pressure, both systolic and diastolic. By leading a heart-healthy lifestyle that includes regular exercise, eating a heart-healthy food, abstaining from smoking, and getting enough sleep, you may reduce your diastolic blood pressure.

In order to assist reduce your blood pressure, your healthcare professional may potentially prescribe medication. Certain complementary treatments, such as yoga and relaxation, may also help lower blood pressure.