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There are many things you can do to lower your blood pressure overall, such as making lifestyle changes and taking blood pressure medications.
However, if you only have high diastolic blood pressure, you can’t target that alone. You’ll need to work closely with your doctor to reduce your diastolic blood pressure while not letting it drop lower than 60 millimeters of mercury (mmHg).
Read on to learn some of the many ways you can lower your blood pressure and to learn more about hypertension.
Follow the 20 tips below to help lower your overall blood pressure, including diastolic blood pressure.
1. Focus on heart-healthy foods
Foods that are an integral part of a heart-healthy diet include:
- vegetables, such as spinach, broccoli, and carrots
- fruits, such as apples, oranges, and bananas
- fish, particularly those rich in omega-3 fatty acids
- lean cuts of beef or pork
- skinless chicken or turkey
- fat-free or low-fat dairy products, such as cheese and yogurt
- whole grains, such as brown rice and whole-grain bread
- nuts and beans
2. Limit saturated and trans fats
Try not to eat foods that are high in saturated or trans fats. Examples include fast food, hot dogs, and frozen food.
3. Reduce sodium in your diet
Sodium can increase blood pressure, so limit your intake to 1,500 milligrams or less per day.
4. Eat more potassium
Potassium can actually counteract the effect that sodium has on your blood pressure.
5. Lay off the caffeine
Caffeine is a stimulant that can raise blood pressure. If you have hypertension, try to limit your intake, particularly before activities that can raise blood pressure, such as exercise.
6. Cut back on alcohol
Drinking excess alcohol can raise your blood pressure. Consume it in moderation. That means two drinks per day for men and one drink per day for women.
7. Ditch sugar
Foods with added sugars can add calories to your diet that you don’t need. Avoid foods and drinks that contain added sugars or sweeteners, such as soft drinks, cakes, and candies.
8. Switch to dark chocolate
A 2010 analysis of 15 studies suggests that dark chocolate may slightly reduce blood pressure.
9. Try the DASH eating plan
The DASH eating plan can help you practice a heart-healthy diet. According to the National Institutes of Health, several studies have shown that following the DASH diet can help lower blood pressure and cholesterol.
10. Be sure to check labels
Sometimes, you can consume foods with too many calories, sodium, or fat without knowing it. You can avoid this by carefully reading food labels, noting things such as calories per serving, sodium, and fat content.
11. Lose weight
Losing a little bit of weight can help a lot in lowering your blood pressure. In fact, you can lower your blood pressure by approximately 1 mmHg for every two pounds you lose.
12. Watch your waistline
A larger waistline can put you at a greater risk of heart disease. Generally speaking, to reduce their risk, men should aim to keep their waistline under 40 inches. Women should try for less than 35 inches.
13. Stay active
Not only can aerobic activities and exercises help you lose weight, but they can also help you lower your blood pressure. Aim for 30 minutes of aerobic exercise most days of the week.
Examples of some aerobic activities include:
- running or jogging
- using an elliptical machine
14. Reduce stress
15. Stop smoking
The nicotine in cigarettes is a stimulant that can increase your blood pressure. It can also lead to injury of the walls of your blood vessels. Not only is quitting smoking beneficial for your overall health, but it can also help lower your blood pressure.
16. Try supplements
Although more research may be needed, some studies show that supplements such as garlic can help lower blood pressure.
17. Use probiotics
Probiotics are bacteria that are beneficial to your digestion. A 2016 review article suggests that taking probiotics may work to lower blood pressure.
18. Give acupuncture a try
A 2007 study indicated that traditional Chinese acupuncture helped lower blood pressure. However, this effect went away after acupuncture treatment stopped.
19. Monitor blood pressure at home
Monitoring your blood pressure at home not only helps you know if your treatment is working, but it can also alert you if your hypertension is worsening.
20. Consider prescription medications
Your doctor may prescribe medication to help lower your blood pressure. Common blood pressure medications include:
- thiazide diuretics
- calcium channel blockers
- angiotensin converting enzyme inhibitors
- angiotensin II receptor blockers
There are two numbers generated when your blood pressure is measured. The first number is your systolic blood pressure. The second number is your diastolic blood pressure.
A lot of attention has been given over the years to systolic blood pressure, which steadily increases as you age, as the more important of the two numbers.
Now, it’s understood that both numbers are equally important, and you can be diagnosed with hypertension if either number is too high. People with high diastolic blood pressure may be more at risk for developing high systolic blood pressure as well.
Diastolic vs. systolic
Diastolic blood pressure measures the pressure on the walls of your arteries between heartbeats. A normal diastolic blood pressure is less than 80 mmHg.
Systolic blood pressure measures the pressure on the walls of your arteries when your heart beats. A normal systolic blood pressure is less than 120 mmHg.
Hypertension is often referred to as a silent killer because people with high blood pressure often have no symptoms. Many people find out they have hypertension during a routine physical examination at their doctor’s office.
Symptoms of hypertension are often only present when the condition has become severe. They can include:
- feeling short of breath
Hypertension can lead to damage of your arteries. This damage can affect other organs of your body as well. When hypertension is left untreated, it can put you at risk for a variety of dangerous complications or conditions, including:
A blood pressure reading is typically taken as a normal part of a doctor’s visit. Many people find out they have hypertension in this setting. If you have hypertension, your doctor will work with you to develop a treatment plan that’s optimal for you.
There are also many types of blood pressure monitors available for purchase so you can take your blood pressure at home. If you choose to do this, bring your monitor to your next doctor’s appointment so they can show you how to properly use it to obtain accurate readings.
A single high blood pressure reading at home shouldn’t be a cause for concern. Be sure to log the reading and continue taking your blood pressure on your normal schedule. If you continue to receive high readings, make an appointment with your doctor.
There are many ways to lower your diastolic blood pressure, including lifestyle changes and medications. It’s important to remember that you can’t just target your diastolic blood pressure alone. You’ll have to lower your blood pressure as a whole.
If you have high diastolic blood pressure, it’s important to talk to your doctor and work with them to come up with a treatment plan that’s right for you.