It is not possible to reduce diastolic pressure alone. A person with a high diastolic blood pressure will need to lower their total blood pressure. Strategies include weight management, dietary choices, and medication.
Blood pressure readings take into account
A high blood pressure reading may involve an increase in the systolic pressure, the diastolic pressure, or both.
This article lists 17 tips for lowering blood pressure. It also describes the outlook for people living with high blood pressure.
Below are some lifestyle changes that could help a person manage or reduce their blood pressure.
1. Take blood pressure medications as prescribed
The
If a person has difficulty remembering to take their blood pressure medications, they can set up daily reminders on their phone or other devices.
2. Maintain a moderate weight
Having overweight or obesity increases strain on the heart muscle and can lead to a rise in blood pressure.
The National Heart, Lung, and Blood Institute (NHLBI) recommends adults keep body mass index (BMI) between
A loss of just
3. Reduce body fat with cardio
The placement of body fat plays an important role in heart disease. A person who has excess body fat around the waistline is at
Cardiovascular exercises and high intensity interval training (HIIT) are good options for helping to trim the waistline and other areas.
4. Increase exercise
The
The AHA recommends that people perform between 90 and 150 minutes of physical activity each week. This should include a combination of cardiovascular exercises and resistance training.
A person should talk with a doctor before starting any new exercise program to ensure they undertake a safe level of physical activity.
5. Quit smoking
Smoking
People who smoke should consider quitting smoking, and everyone should aim to avoid exposure to secondhand smoke.
6. Reduce stress
Stress hormones can constrict the blood vessels, causing
Learn about ways to manage stress.
7. Get enough sleep each night
Although sleep may not directly lower a person’s blood pressure, it is vital for physical health and mental well-being. A lack of good quality sleep can
The exact amount of sleep a person needs will vary. However, the recommendation for adults is
Learn some tips for improving sleep quality.
8. Monitor blood pressure at home
A person can use a blood pressure monitor at home to regularly check their blood pressure.
According to the AHA, people should maintain blood pressure below
9. Try acupuncture
A
Below are some dietary changes that could help people to manage their blood pressure.
10. Limit alcohol consumption
Drinking too much alcohol can raise blood pressure to an unhealthy level.
If a person drinks alcohol, the
11. Limit caffeine consumption
However, more recently, researchers have suggested that moderate and habitual consumption of coffee — 1–3 cups a day — does not adversely affect blood pressure in most people, including those with high blood pressure.
Ultimately, more research is necessary on this topic.
12. Reduce sodium intake
Consuming salt reduces the kidneys’ ability to remove water from the blood. The extra fluid inside the body increases a person’s blood pressure.
According to a
A person should avoid adding salt to foods and limit foods containing added sodium.
13. Increase potassium intake
Potassium helps reduce blood pressure in
Foods rich in potassium include:
A person should talk with a doctor before adding extra potassium to their diet. Potassium can harm people with specific conditions, such as kidney disease, or who take certain medications.
14. Limit saturated and trans fats
The AHA recommends that people limit their daily intake of saturated fats, which should make up no more than
It is also important to avoid trans fats, which can increase “bad” cholesterol levels while decreasing “good” cholesterol levels. As with high blood pressure, trans fats
15. Avoid sugar
According to a 2022 study, reducing the intake of fructose could help lower diastolic blood pressure.
However, more research is necessary to understand how fructose restriction might help people with high blood pressure.
16. Eat heart-healthy foods
A person who has high blood pressure should focus on eating foods low in saturated fats, trans fats, sugar, and salt.
The
- fiber-rich foods, such as fruits and vegetables
- low fat or fat-free dairy
- whole grain bread, cereals, and pasta
- protein-rich foods, such as nuts, tofu, and eggs
- vegetable oils, such as olive oil and sunflower oil
The
17. Add probiotics
A
The length of time it takes to lower blood pressure will vary from person to person.
Learn more about the time it takes to lower blood pressure.
High blood pressure rarely causes symptoms. People may only discover that they have high blood pressure during a routine visit to a doctor or after developing complications, such as a heart attack or stroke.
Learn more about high blood pressure symptoms.
Below are some commonly asked questions about how to lower diastolic blood pressure.
Can drinking water lower diastolic?
According to a
Ultimately, more research is necessary to understand the effect of water on diastolic blood pressure.
Is 90 diastolic too high?
A diastolic blood pressure reading of
In this case, a doctor is likely to prescribe a mix of blood pressure medications and lifestyle changes.
A combination of medication, lifestyle, and dietary changes can help a person lower their total blood pressure, which in turn will help lower diastolic blood pressure.
Examples include taking blood pressure medications as prescribed, maintaining a moderate weight, increasing physical activity, managing stress, limiting alcohol and caffeine consumption, reducing sodium intake, and increasing potassium intake.
People can visit a doctor for a routine blood pressure check. Alternatively, they can ask a doctor for advice on how to measure their blood pressure at home.
If a person’s efforts to lower their blood pressure are ineffective, they should consult a doctor for further guidance.