Hypertension(abnormally high blood pressure) typically involves elevations in both systolic and diastolic blood pressures.
If yourdiastolic blood pressureis too high, it isn’t possible to reduce just diastolic blood pressure.
However, these 16 tips may help lower systolic and diastolic blood pressure.
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The upper number,systolic blood pressure, measures the force exerted during a heartbeat.
These lifestyle changes can work alongside any medication that may be needed to manage blood pressure.
Exercise
Routine exercise can help improve diastolic blood pressure, with traditionalaerobic exercisestill the recommended choice.
Try walking, biking, or water aerobics.
It reduces red meat, salt, and excessive sugar intake.
Limit High Sodium Foods
Having too much sodium in your system promotes water retention in the bloodstream.
It’s a response to hundreds of chemicals inhaled, not just tobacco.
One study found heavy smokers had a higher prevalence of diastolic hypertension than light or medium smokers.
Quitting smokingreduces your risk of heart diseases, such as heart attack andstroke.
Systolic readings are generally considered more important in hypertension (high blood pressure).
But researchers are learning more about the diastolic number and its link to heart attacks and strokes.
The effect was even stronger and increased when more alcohol was consumed.
Manage Stress
Stress increases overall blood pressure, and relaxation lowers it.
Reducing stress levels or findingstress-relieving activities(sitting quietly, meditating, exercising, or reading) may help.
However, more research is needed.
Talk with your healthcare provider about this option.
This benefit helps to lower blood pressure.
The recommended daily intake of potassium is 2600 milligrams (mg) for females and 3200 mg for males.
A review of 22 studies concluded that increased potassium intake lowered both systolic and diastolic blood pressure.
The DASH diet helps to boost potassium intake.
A 2022 analysis of 71 studies found taking omega-3 supplements reduced systolic and diastolic blood pressure.
More studies are needed to understand how a specific dose may help to improve systolic and diastolic blood pressure.
However, the optimal dose feels like between 2 and 3 grams per day.
What Is Isolated Diastolic Hypertension?
IDH is associated with an increased risk of cardiovascular events.
What Medications Lower Diastolic Blood Pressure?
Common medications lower diastolic blood pressure (and systolic blood pressure, as well).
Diuretics: Also called water pills, diuretics reduce fluid in your blood vessels, which lowers blood pressure.
Examples include:
Beta-Blockers:These make the heart beat more slowly and with less force.
Deep breathing, a hot bath, and relaxation techniques maylower your diastolic blood pressurein a few hours.
Exercise, quality sleep, and a healthy diet may give you results overnight or in a few days.
Lifestyle changes and medications may take a few weeks to take effect.
Can Drinking Water Lower Diastolic Pressure?
However, extremely high blood pressure can signal a significant health crisis.
Delaying treatment could have life-threatening consequences.
An occasional high diastolic reading likely isnt a cause for concern.
Monitor your blood pressure for changes, especially if youve had high readings or have beendiagnosed with hypertension.
Summary
Diastolic blood pressure is the bottom number in a blood pressure reading.
It measures the force exerted on your blood vessels in between heartbeats.
Diastolic pressure can’t change without the systolic pressure (the top number) also changing.
Long-term treatments include dietary changes, exercise, and medication.
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