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How to Lower Diastolic Blood Pressure

Bidisha Mukherjee
Diastolic blood pressure can be lowered with some changes in diet and lifestyle. Highlighted here are various ways of lowering this type of blood pressure.
The pressure exerted by the flowing blood on the artery walls is termed as blood pressure. There are two readings of blood pressure. One is systolic blood pressure which is the first number of blood pressure reading and the other one is diastolic blood pressure. Systolic pressure is generated when blood is pumped into the body by the heart.
On the other hand, diastolic pressure is the pressure in the arteries when the heart is at rest in between beats. When the diastolic blood pressure goes above 100 mm Hg, then it is a matter of concern. It increases the chances of health complications like heart attack and stroke. Sometimes, it could be fatal as well.
Causes of high diastolic blood pressure are high cholesterol levels, obesity, smoking, alcoholism or other underlying health issues. Treatment for lowering diastolic blood pressure involves medicines like ACE inhibitors, alpha blockers, beta-blockers, calcium-channel blockers, diuretics, etc. One or more of these drugs are prescribed in various combinations.

Various Ways to Lower Diastolic Blood Pressure Naturally

Reduce Sodium Intake

Sodium-rich foods tend to increase the diastolic pressure further. Hence, intake of sodium should be curtailed by following a low-sodium diet. Use very less amount of salt while cooking and do not keep table salt on your dinner table.
Stay away from frozen and processed foods as they are loaded with sodium. Drinking water sufficiently also helps to flush out the extra sodium from the body.

Eat Healthy Foods

The foods you eat should consist of fresh fruits and vegetables that help lower blood pressure. They have high content of calcium, potassium, and vitamin C which play a major role in reducing the blood pressure.
Low-fat dairy products and whole grains prove to be beneficial in this regard. Avoid all kinds of fried food and junk food as well as food that is high in cholesterol and saturated fats.

Stay Active

When your body is involved in a lot of physical activity, then it helps your heart to grow stronger and will enable your heart to pump blood throughout the body effortlessly. On the other hand, sedentary lifestyle promotes high blood pressure.
Physical exercises are the best way to keep yourself physically active and maintain normal blood pressure. Spend at least half an hour of the day in activities like walking, jogging, swimming, etc., to lower the blood pressure reading naturally.

Lose Weight

This is a must for those who are overweight and are affected by high diastolic blood pressure. The blood volume in an obese body is higher which forces the heart to work harder while pumping out the blood, and thus the blood pressure increases.
For this reason, it is important to shed those extra pounds. It can be achieved with the right kind of diet with low-calorie content and proper exercises. After weight loss one can find a marked difference in the blood pressure level.

Reduce Stress

Stress is a major factor that contributes towards high diastolic blood pressure. When our mind is under a lot of stress, our heart rate rises which results in increase of blood pressure.
There are various techniques that can help in relaxation of mind. Yoga and meditation are very helpful in stress management.
Do not forget to monitor the blood pressure regularly because there is no symptom of blood pressure which can indicate if the blood pressure is rising all over again. Those who are affected by high diastolic blood pressure and are into habits of smoking and consumption of alcohol should quit these habits immediately.
Disclaimer: This is for informative purposes only, and should not be used as a replacement for expert medical advice.