Diastolic blood pressure is the bottom number in a blood pressure reading. It shows the pressure in your arteries when your heart is resting between beats.
If this number is too high, it means your heart is under extra stress, even when it’s supposed to be resting. This can raise your risk of heart disease or stroke.
Thankfully, there are simple and effective ways to lower your diastolic blood pressure and keep your heart healthy.
A typical blood pressure reading includes two numbers. The top number is systolic pressure, which shows the pressure when your heart beats. The bottom number is diastolic pressure, showing the pressure when your heart is at rest. A diastolic number over 80 mmHg is considered high and may need action.
One of the best ways to lower diastolic blood pressure is by changing your diet. The DASH diet (Dietary Approaches to Stop Hypertension) is one of the most effective methods. It focuses on eating more fruits, vegetables, whole grains, and lean proteins.
At the same time, it limits foods high in sugar and unhealthy fats. Research from the Journal of the American Heart Association shows that the DASH diet can lower blood pressure in just a few weeks.
Another key step is cutting back on salt. Too much sodium makes your body hold onto water, which raises blood pressure. The American Heart Association says most adults should aim for less than 2,300 milligrams of sodium per day.
Ideally, most people should stay below 1,500 milligrams. You can lower your salt intake by eating fewer processed foods and not adding salt at the table.
Exercise is also a big part of keeping your blood pressure in check. When you move your body regularly, your heart becomes stronger and more efficient. This helps bring down blood pressure over time.
Experts suggest doing at least 150 minutes of moderate exercise, like walking, or 75 minutes of more intense activity, like jogging, each week. Regular exercise helps your heart and blood vessels work better.
Stress also affects blood pressure. When you’re stressed, your body releases hormones that can raise your heart rate and tighten your blood vessels. This can lead to higher blood pressure.
Relaxation techniques like mindfulness, deep breathing, and meditation can help. One study in the journal Psychosomatic Medicine found that mindfulness meditation helped lower both systolic and diastolic blood pressure.
It’s also important to drink alcohol in moderation. Small amounts may be okay, but drinking too much can raise blood pressure. Men should limit themselves to two drinks a day, and women to one.
Keeping track of your blood pressure at home is another helpful step. Home monitoring lets you see how your blood pressure changes over time and check if your treatments are working. It also gives your doctor a better picture of your health than a single reading at a clinic.
In summary, high diastolic blood pressure is serious, but you can often manage it with healthy habits. Eating well, staying active, cutting salt, managing stress, limiting alcohol, and checking your blood pressure regularly are all smart ways to protect your heart.
These simple steps can help you feel better, live longer, and enjoy a healthier life.
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