How To Lower Diastolic Blood Pressure Through Minor Lifestyle Changes?

Finding ways to lower diastolic blood pressure? Learn how to manage the condition with some simple lifestyle changes and reach a healthy target.

Quick Summary

• Diastolic blood pressure is essential in predicting heart health.
• A few key lifestyle changes can help to reduce diastolic blood pressure, including eating a healthy diet and exercising regularly.
• If you are taking medications, follow a proper routine and never stop your medication on the basis of a self-diagnosis.

Anyone suffering from high blood pressure knows the trouble that it causes. But did you know that diastolic blood pressure is actually more important than systolic in predicting heart health?

Diastolic blood pressure (DBP) can lead to cardiovascular diseases due to a lack of blood and oxygen in the heart. Any imbalance in DBP can also cause stroke and ultimately lead to death if left untreated.

And luckily, there are a few simple lifestyle changes that can help manage the high pressure in the arteries. If you’re looking to improve your diastolic BP, you’re at the right place.

What Is Diastolic Blood Pressure?

Diastolic blood pressure is the pressure in arteries during the resting phase of a heart. These range below 120 mmHg in a healthy human, whereas 120-129 is an elevated stage, and anything in between 130-139 mmHg or above is considered hypertension.

Why Choose The Drug-Free Approach To Manage Blood Health?

Managing blood health without using medicines is best for early-stage patients. There are a few reasons why one should choose a drug-free approach.

First, drug-free approaches are often more effective in the long run. Second, these methods tend to have fewer side effects than their pharmaceutical counterparts.

Finally, it allows one to manage blood health and adopt an active role, which is both empowering and satisfying.

Lifestyle Changes To Lower Blood Pressure

A few key lifestyle changes can help to reduce diastolic blood pressure readings. 

Diet-based approach

General dietary recommendations for lowering blood pressure include eating a healthy diet that includes fruits, vegetables, and whole grains and low sodium intake.

Making even modest changes in your diet can significantly impact your blood pressure. If unsure where to start, talking to a registered dietitian or registered doctor can be a good first step in developing the right plan.

Take natural supplements

There is also some evidence that certain supplements lower diastolic blood pressure, including omega-3 fatty acids, magnesium, potassium, and calcium.

Limit alcohol

Alcohol is known for increasing renin, a hormone present in the blood. This can lead to constriction of blood vessels and also decrease the amount of urine disposal. Drinking it in moderation can help lower DBP.

Quit smoking

Several studies have stated that active or passive smoking can lead to high diastolic blood pressure. In these cases, fat deposition can occur inside arteries, and blood pressure increases every time anyone smokes.

Weight management

Excess weight leads to strain on the heart and blood vessels, which can lead to high blood pressure.

Reducing a minimum of 10 pounds can also lower BP and significantly affect those suffering from hypertension.

Follow medication routine diligently

If taking blood pressure medication is necessary, make sure to follow a proper routine. Do not skip taking them, no matter how busy or forgetful you may be.

Manage stress

Another way to manage increased DBP is by reducing stress since it can cause the narrowing of blood vessels.

Alternate therapies

Acupuncture has also proved to be beneficial in lowering DBP who are taking medicines. Slow breathing techniques are another method that works to lower blood pressure at the cellular level.

Sleep well

Apart from this, one should also manage a sleep schedule as these play an important role in heart health.

Exercise

Exercising helps in lowering your diastolic blood pressure. If one is not used to exercising, start slowly with just a few minutes of aerobic or strength-training exercise each day.

• Aerobic activities such as walking, running, biking, and swimming increase your heart rate and make you breathe faster, lowering your blood pressure.
• Strength training exercises like lifting weights or doing bodyweight exercises help to increase muscle mass.

Some other exercises to help through the journey include the following:

• Basketball
• Tennis
• Dancing
• Climbing stairs
• Gardening

Conclusion

While there are a variety of things that you can do to help lower your diastolic blood pressure, making minor lifestyle changes is often the best place to start.

Things like eating a healthy diet, exercising regularly, and reducing stress can all help to bring the blood pressure reading down.

Still, if you have any concerns about your blood pressure, be sure to speak with your doctor. Remember that each person has different needs, and never stop your medication on the basis of a self-diagnosis.