Tuesday, January 31, 2023
Health and Fitness

How To Lower Diastolic Blood Pressure

When your heart beats and relaxes, the force inside your blood vessels is known as blood pressure. This force is expressed as two digits and measured in millimetres of mercury (mm Hg). When your heart beats, the highest number, known as your systolic pressure, is measured. When your heart relaxes between beats, the lower value, known as diastolic pressure, is measured. High blood pressure increases your chances of developing heart disease or having a stroke, but low blood pressure can also be an issue.

Hypotension is the medical word for low blood pressure. If you have hypotension, your systolic pressure is less than 90 mm Hg, and your diastolic pressure is less than 60 mm Hg. Doctors have begun to express alarm about diastolic blood pressure levels below 60. Even though their systolic pressure is normal, some persons can have low diastolic pressure. This is known as isolated diastolic hypotension. Low diastolic blood pressure is very hazardous to your heart.

How To Lower Diastolic Blood Pressure

The muscles of your heart receive blood when your heart relaxes, as opposed to the rest of your body, which receives blood when your heartbeats. Your cardiac muscles will not receive enough oxygenated blood if your diastolic blood pressure is too low. This can cause your heart to weaken, a condition known as diastolic heart failure. If you have coronary heart disease, which is a narrowing of your heart arteries, you may be at a higher risk of this type of heart failure.

How to Lower Blood Pressure Naturally

It is common for your blood pressure to fluctuate throughout the day. Excitement, activity, sleeping, and waking up are all examples of situations in which blood pressure naturally varies. When your activity is finished, your blood pressure reading should return to normal.

Normal blood pressure is defined as a systolic pressure less than 120 mmHg and diastolic pressure less than 80 mmHg. Systolic pressure is the amount of blood pressure measured as your heartbeats. Diastolic pressure is the amount of pressure in the blood when the heart is at rest between beats. Unfortunately, there is no treatment for high blood pressure at the moment, but you may make efforts to manage it even if you are not taking medication. If you are seeking the answer to how to lower diastolic blood pressure? Here are eight natural strategies to reduce your blood pressure:

How To Lower Diastolic Blood Pressure
  1. Take blood pressure medications exactly as directed.

According to the American Heart Association (AHA)Trusted Source, consumers should take their blood pressure medications exactly as prescribed by their doctor. People should never stop or reduce their medicine unless their doctor has instructed them to do so.

If a person struggles to remember to take their blood pressure medicine, they could set up daily reminders on their phone or other devices.

  1. Keep a healthy weight

Obesity and overweight put additional strain on the heart muscle, which can result in a rise in blood pressure.

The American Heart Association (AHA) recommends that people keep their body mass index (BMI) between 18.5 and 24.9Trusted Source. If a person’s BMI is too high, they should try to lose weight.

According to the AHATrusted Source, a weight decrease of merely 10 pounds (lb) is adequate to lower blood pressure readings in those who are overweight.

  1. Reduce the waistline

The distribution of body fat is significant in the development of heart disease. A person with excess body fat around the waistline is more likely to develop heart disease than someone with excess body fat on or below the hips, according to the National Heart, Lung, and Blood Institute (NHLBI)Trusted Source.

Cardiovascular activities and high-intensity interval training (HIIT) are effective ways to trim the waistline and other regions.

  1. Increase your physical activity.

The American Heart Association (AHA) Trusted Source, the Centers for Disease Control and Prevention (CDC) Trusted Source, and the United States Department of Health and Human Services (HHS) Trusted Source

According to a reliable source, frequent physical exercise is essential for controlling blood pressure.

The AHATrusted Source suggests that persons engage in 90 to 150 minutes of physical activity per week. This should contain a balance of cardiovascular and resistance activities.

Before beginning any new fitness program, a person should consult with their doctor to ensure that they are engaging in a safe degree of physical activity.

How To Lower Diastolic Blood Pressure
  1. Stop smoking

According to the AHATrusted Source, smoking can lead to the formation of fatty deposits within the arteries. Fat accumulation restricts blood flow via the arteries, raising blood pressure.

People who smoke should quit, and everyone should avoid expose to second hand smoke.

  1. Decrease stress

Stress hormones can cause blood vessels to contract, resulting in transient elevations in blood pressure. As a result, people with high blood pressure should take steps to reduce their stress.

  1. Get a good night’s sleep every night

Although sleep does not directly lower blood pressure, it is essential for physical and mental health. A lack of quality sleep can increase a person’s chance of developing chronic health issues, some of which can raise blood pressure.

The precise amount of sleep requires varies from person to person. Adults, on the other hand, should aim for 7–9 hours of good quality sleep per night.

  1. Check your blood pressure at home

A blood pressure monitor can use to check a person’s blood pressure at home on a regular basis.

People with high blood pressure should keep their blood pressure below 130/80 millimeters of mercury, according to the AHATrusted Source (mm Hg). If a person’s systolic or diastolic blood pressure elevates, they should consult their doctor.

High Diastolic Pressure Symptoms of How To Lower Diastolic Blood Pressure

Symptoms of high blood pressure are uncommon. People may not realize they have high blood pressure until they visit their doctor on a routine basis or until they experience issues, such as a heart attack or stroke.

Some symptoms that may be associated with high blood pressure are as follows:

  • blemishes in the eyes
  • redness of the cheeks
  • dizziness

People who suffer any of the symptoms listed above should consult their doctor.

When Should You Seek Emergency Care?

Over time, high blood pressure damages your organs. However, blood pressure might abruptly rise, resulting in a hypertensive crisis. Hypertensive crises can take the form of hypertensive urgency or hypertensive emergency.

When testing your blood pressure, readings above 180 for systolic and 120 for diastolic are cause for concern. Wait a few moments before checking again. If the values continue to surpass 180/120, this indicates a hypertensive emergency.

Hypertensive crises, if left untreated, can have serious repercussions. Uncontrollable high blood pressure can have the following consequences:

  • Stroke
  • The heart attack
  • Dissection of the aorta
  • Eclampsia
  • Edema of the lungs

If your readings surpass 180/120, get medical assistance right away. This level of pressure can be harmful to organs and result in possibly fatal situations.


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