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This article was co-written by Luba Lee, FNP-BC, MS. Luba Lee is a licensed family physician practicing in Tennessee. She received her MSN from the University of Tennessee in 2006.
Diastolic pressure is the pressure the blood exerts on the artery walls when the heart rests between beats. A healthy diastolic blood pressure is between 70 and 80 mmHg. If your diastolic blood pressure is 90 mmHg or higher, you’re at increased risk for heart attack, stroke, and other health problems. You can lower your diastolic blood pressure in a similar way to your systolic blood pressure: with a healthy diet, exercise, lifestyle modifications, and medication, in some cases.
Steps
Adopt a heart-healthy diet
- Try to cut back on refined carbs and processed foods, and go for lean proteins like fish, chicken, and grass-fed beef instead. [1] X Trusted Source PubMed Central Go to Source
- Eliminate or limit sweet treats to 5 or fewer servings per week. [2] X Trusted Source PubMed Central Go to Source
- Potassium-rich foods can help balance out the effects of sodium, so you should consider eating more potassium-rich fruits and vegetables, including oranges, avocados, beans, leafy greens, potatoes, and tomatoes.
- Note that an average of 1 teaspoon of table salt contains 2,300 mg of sodium. The average person consumes about 3,400 mg of sodium per day – twice the recommended amount.
- Excess sodium can cause the body to retain water, which increases the burden on the heart and blood vessels. Therefore, excess sodium can raise both diastolic and systolic blood pressure.
- Read food labels and choose products with only 140 mg or less of sodium per serving. Limit salt, MSG, baking soda, baking powder, sodium phosphate, and any compounds with “sodium” or “Na” in them. Use herbs, spices, and natural ingredients to enhance the flavor of your food instead of grabbing a salt shaker.
- Note that “one unit of alcohol” is equivalent to 350 ml of beer, 145 ml of wine or 45 ml of 40% alcohol. [4] X Trusted Source Mayo Clinic Go to Source
- Technically, caffeine may or may not have a significant effect on blood pressure. If you don’t drink regularly, caffeine can cause a sudden spike in blood pressure, but if you drink regularly for a long time, the effects of caffeine will be milder. Try checking your blood pressure within 30 minutes of drinking a caffeinated beverage; If your diastolic or systolic blood pressure rises by 5 to 10 mmHg, that’s too much. You should find a way to cut back.
- If you decide to cut back on caffeine, it’s a good idea to spend several days gradually cutting back and reducing your intake by about 200 mg per day on average – about 2 350 ml cups of coffee.
- If you still like to eat sweet, you can choose dark chocolate because it can help lower blood pressure. [7] X Trusted Source PubMed Central Go to Source
- It’s best to eat 2-3 servings of healthy fats per day. Although omega-3 fatty acids are a good choice, any monounsaturated or polyunsaturated fat can help lower diastolic blood pressure. These fats can include a variety of vegetable oils such as olive oil, canola oil, peanut oil, sunflower oil, and sesame oil. [8] X American Heart Association Trusted Source Go to Source
- Avoid foods with saturated fats and trans fats, as these fats have an adverse effect on blood pressure. Foods that contain unhealthy fats include fried foods and processed foods.
Lifestyle improvement
- 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] X Research Source 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.
- 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] X Trusted Source Mayo Clinic Go to Source
- Do not fast if you are pregnant or breastfeeding, have type 1 diabetes or have an eating disorder.
- Avoid stressful activities such as watching too much TV and overloading with information. [14] X Trusted Source PubMed Central Go to Source
- 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.
Find medical treatments
- Therefore, measures to reduce systolic blood pressure often also help lower diastolic blood pressure.
- 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] X Trusted Source Harvard Medical Schop Go to Source
- 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] X Research Source
- 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.
- 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] X Trusted Source Consumer Reports Go to Source
- 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.
- On the other hand, if a medication prescribed by your doctor causes side effects, ask your doctor about reducing the dose or switching to another drug, but don’t stop taking it without first consulting your doctor.
- Go for a follow-up visit every few months after drug treatment. At some point you can stop taking your medication and keep your blood pressure under control with other measures.
Advice
- Focusing on whole grains, fruits and vegetables, and reducing unhealthy fats are elements of the DASH diet. The DASH diet will often help you lower your diastolic blood pressure.
Warning
- Do not make any sudden changes in your diet, exercise regimen or lifestyle without consulting your doctor first. Your doctor can examine you and recommend the most appropriate treatment plan to help you lower your diastolic blood pressure based on your medical history.
- While you shouldn’t let your diastolic blood pressure get too high, recent studies show that a diastolic blood pressure below 70 mmHg can also increase your risk of heart attack and stroke, because with a low number As a result, the body is no longer able to effectively supply blood to vital organs. In particular, you should not let this index drop below 60 mmHg. [23] X Research Sources
This article was co-written by Luba Lee, FNP-BC, MS. Luba Lee is a licensed family physician practicing in Tennessee. She received her MSN from the University of Tennessee in 2006.
Diastolic pressure is the pressure the blood exerts on the artery walls when the heart rests between beats. A healthy diastolic blood pressure is between 70 and 80 mmHg. If your diastolic blood pressure is 90 mmHg or higher, you’re at increased risk for heart attack, stroke, and other health problems. You can lower your diastolic blood pressure in a similar way to your systolic blood pressure: with a healthy diet, exercise, lifestyle modifications, and medication, in some cases.
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