Diastolic blood pressure is the lower number in a blood pressure reading. It measures the pressure inside your arteries when your heart relaxes between beats.
Although people often focus on the top number, the bottom number is also important because it shows how much pressure your blood vessels face while your heart is resting.
If this pressure stays too high over time, it can quietly increase the risk of heart disease, stroke, kidney disease, and other health problems.
A normal blood pressure reading has two numbers. The top number, called systolic blood pressure, measures the pressure when the heart pumps blood around the body.
The lower number, called diastolic blood pressure, measures the pressure when the heart is resting.
A diastolic reading above 80 mmHg is generally considered higher than recommended and may need attention, especially if it remains high over time.
One of the most effective ways to lower diastolic blood pressure is by improving your daily diet. Doctors often recommend the DASH eating plan, which stands for Dietary Approaches to Stop Hypertension. This eating pattern encourages plenty of fruit, vegetables, whole grains, low-fat dairy foods, beans, nuts, and lean sources of protein while reducing foods high in sugar, saturated fat, and processed ingredients.
Research published in the Journal of the American Heart Association has shown that following the DASH diet can reduce blood pressure within just a few weeks. The combination of healthy nutrients, including potassium, magnesium, calcium, and fibre, helps blood vessels relax and supports better heart health.
Reducing salt is another important step. Too much sodium causes the body to hold onto extra fluid, making the heart work harder and increasing blood pressure. The American Heart Association recommends limiting sodium to less than 2,300 milligrams a day, while an ideal target for many adults is below 1,500 milligrams. Choosing fresh foods instead of packaged meals and avoiding extra table salt can make a big difference.
Regular physical activity also helps lower blood pressure. Exercise strengthens the heart so it can pump blood more efficiently with less effort. Experts recommend at least 150 minutes of moderate exercise, such as brisk walking, every week, or 75 minutes of vigorous activity, such as jogging or cycling.
Stress is another factor that can affect blood pressure. During stressful situations, the body releases hormones that increase heart rate and tighten blood vessels.
Over time, repeated stress may contribute to higher blood pressure. Relaxation methods such as deep breathing, mindfulness, meditation, or yoga can help reduce stress and support healthier blood pressure. Research published in Psychosomatic Medicine found that mindfulness meditation helped lower both systolic and diastolic blood pressure.
Alcohol should also be consumed in moderation. Drinking too much alcohol can raise blood pressure and increase the risk of heart disease. Limiting alcohol and maintaining a healthy body weight are both important parts of protecting long-term heart health.
Checking blood pressure at home can also be useful. Home monitoring helps people see long-term trends instead of relying on a single reading taken during a medical appointment. Sharing these results with a doctor can help guide treatment decisions and show whether lifestyle changes or medicines are working.
High diastolic blood pressure should not be ignored, but there is good news. Many people can lower their blood pressure by making healthy lifestyle changes and following medical advice.
Eating a balanced diet, reducing salt, staying active, managing stress, limiting alcohol, and regularly checking blood pressure all work together to protect the heart and reduce the risk of serious disease. Small daily improvements can lead to lasting health benefits over time.
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