Effective Strategies: How to Lower Diastolic Blood Pressure Naturally

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How to lower diastolic blood pressure
How to lower diastolic blood pressure

High blood pressure, or hypertension, is a common health condition that affects a large number of people worldwide. Blood pressure is measured using two numbers: the systolic blood pressure, which is the top number, and the diastolic blood pressure, which is the bottom number. A normal blood pressure reading is typically considered to be around 120/80 mmHg.

When the diastolic blood pressure consistently measures above 80 mmHg, it is considered elevated and can increase the risk of heart disease and stroke. Fortunately, there are many lifestyle changes and medications that can help lower diastolic blood pressure and reduce the risk of these serious health conditions. In this article, we will explore how to lower diastolic blood pressure.

What is diastolic blood pressure?

Diastolic blood pressure is the bottom number in a blood pressure reading and represents the pressure in your arteries when your heart is at rest, between beats. Specifically, it’s the pressure in the arteries when the heart is relaxing and filling with blood. This number is important because it reflects the pressure in your arteries when your heart is not actively pumping blood.

A normal diastolic blood pressure reading is typically considered to be around 80 mmHg or less. When the diastolic blood pressure consistently measures above 80 mmHg, it is considered elevated and may indicate an increased risk of heart disease and other health complications.

What Causes High Diastolic Blood Pressure?

There are several factors that can contribute to high diastolic blood pressure. One common cause is lifestyle factors such as a diet high in salt and saturated fat, lack of exercise, and being overweight or obese. Chronic stress and poor sleep habits can also contribute to high blood pressure.

In some cases, certain underlying medical conditions such as kidney disease, diabetes, and hormonal imbalances can also cause high diastolic blood pressure. Additionally, some medications and supplements can raise blood pressure levels. It’s important to identify the underlying cause of high diastolic blood pressure so that it can be properly treated and managed to reduce the risk of complications such as heart disease and strok.

Symptoms of high diastolic blood pressure?

Some of these symptoms may include:

Headaches

A persistent headache, particularly at the back of the head, can be a symptom of high blood pressure.

Dizziness

Feeling lightheaded or dizzy can be a sign of high blood pressure.
Fatigue
Feeling tired or fatigued, even after getting enough rest, can be a symptom of high blood pressure.

Blurred vision

High blood pressure can cause damage to the blood vessels in the eyes, leading to blurry vision.

Shortness of breath

High blood pressure can cause the heart to work harder to pump blood, which can lead to shortness of breath.

How To Lower Diastolic Blood Pressure?

There are several lifestyle changes and medications that can help lower diastolic blood pressure. Here are some effective ways to lower diastolic blood pressure:

Maintain a healthy weight: Losing weight if you are overweight or obese can significantly lower blood pressure.

Eat a healthy diet: A diet that is rich in fruits, vegetables, whole grains, lean proteins, and low in saturated and trans fats, cholesterol, and salt can help lower blood pressure.

Exercise regularly: Regular physical activity such as brisk walking, swimming, cycling, or jogging can help lower blood pressure and improve overall health.

Reduce salt intake: Reducing the amount of salt in your diet can help lower blood pressure.

Limit alcohol consumption: Drinking alcohol in moderation, or not at all, can help lower blood pressure.

Manage stress: Practicing relaxation techniques such as meditation, deep breathing, or yoga can help lower blood pressure and reduce stress.

Take prescribed medications: If lifestyle changes alone are not enough to lower blood pressure, your healthcare provider may prescribe medications to help lower it.

Why is diastolic blood pressure important ?

Diastolic blood pressure is important because it reflects the pressure in your arteries when your heart is at rest, between beats. This means that the diastolic blood pressure is an indicator of the overall health and functioning of your cardiovascular system.

A normal diastolic blood pressure reading is typically considered to be around 80 mmHg or less. When the diastolic blood pressure consistently measures above 80 mmHg, it is considered elevated and may indicate an increased risk of heart disease, stroke, and other health complications.

Additionally, the diastolic blood pressure is used in conjunction with the systolic blood pressure to determine your overall blood pressure reading. Blood pressure is measured using two numbers: the systolic blood pressure, which is the top number, and the diastolic blood pressure, which is the bottom number.

A normal blood pressure reading is typically considered to be around 120/80 mmHg. When either the systolic or diastolic blood pressure consistently measures above normal levels, it is considered elevated and may require treatment to reduce the risk of serious health complications.

Therefore, it is important to monitor both systolic and diastolic blood pressure readings to maintain good cardiovascular health and prevent the development of hypertension and other health conditions.

Dangers Of High Diastolic Blood Pressure?

Here are some of the dangers of high diastolic blood pressure:

Heart disease: High diastolic blood pressure can damage the blood vessels and arteries in the heart, increasing the risk of heart disease, heart attack, and heart failure.

Stroke: High diastolic blood pressure can damage the blood vessels in the brain, increasing the risk of stroke.

Kidney damage: High diastolic blood pressure can damage the blood vessels in the kidneys, reducing their ability to filter waste and increasing the risk of kidney disease.

Vision loss: High diastolic blood pressure can damage the blood vessels in the eyes, increasing the risk of vision loss or blindness.

Peripheral artery disease: High diastolic blood pressure can cause narrowing and hardening of the arteries in the arms and legs, reducing blood flow and increasing the risk of peripheral artery disease.

Aortic aneurysm: High diastolic blood pressure can increase the risk of an aortic aneurysm, a bulge in the wall of the aorta that can rupture and cause life-threatening internal bleeding.

Foods to lower diastolic blood pressure

There are several types of foods that have been shown to help lower diastolic blood pressure. Here are some examples:

  • Whole grains
  • Fruits and vegetables
  • Lean proteins
  • Low-fat dairy
  • Nuts and seeds
  • Garlic
  • Dark chocolate

 Frequently asked Questions:

Q1: What is a normal diastolic blood pressure range?

Ans: A normal diastolic blood pressure range is typically around 60-80 mm Hg.

Q2: How often should I monitor my diastolic blood pressure?

Ans: It’s recommended to monitor your blood pressure at least once a year, or more often if you have a history of high blood pressure or other risk factors.

Q3: What are some common medications used to lower diastolic blood pressure?

Ans: Some common medications include diuretics, ACE inhibitors, ARBs, calcium channel blockers, and beta-blockers.

Q4: Can losing weight help lower diastolic blood pressure?

Ans: Yes, losing weight can help lower diastolic blood pressure, as excess weight can put strain on the cardiovascular system.