Learn How To Lower Diastolic Blood Pressure Naturally By Adopting Certain Healthy Habits
The systolic and the diastolic blood pressure are significant in diagnosing whether you have high blood pressure or low blood pressure. Sometimes, the diastolic blood pressure deviates from the normal blood pressure ranges leading to an elevated blood pressure. That’s exactly when we can adopt certain techniques to lower diastolic blood pressure naturally.
It is important to keep your blood pressure under control so as to keep other heart diseases at bay.
Furthermore, to keep your blood pressure under control, you need to understand your blood pressure readings well. For that, you can also keep a regular check on your BP levels through the best blood pressure monitors.
Read : Best Blood Pressure Monitors – The BP Machines That Take Care Of Your Health Consistently
Understanding Your Blood Pressure Readings
Your blood pressure consists of two numbers – systolic and diastolic. The systolic blood pressure refers to the force exerted by the blood on your arterial walls while the heart is pumping blood. On the other hand, the diastolic blood pressure refers to the force exerted by blood while the heart is resting in between the heartbeats.
Generally, an elevated systolic blood pressure keeps you at more risk. But a high diastolic blood pressure can be life threatening as well. You need to know how to lower diastolic blood pressure naturally in order to combat such situations.
Moreover, a 20 mmHg increase in the systolic and 10 mmHg increase in the diastolic can be dangerous for most of the people. In order to know whether you’re suffering from high blood pressure or low blood pressure, you need to look for the signs and symptoms.
What is High Diastolic Blood Pressure?
To know how to lower diastolic blood pressure, first we need to understand what is high diastolic blood pressure.
You know a normal blood pressure is recognised as 120/80 mmHg. Here, 80 is the diastolic. Now, when we talk of high diastolic blood pressure, it is a hypertensive condition, when the diastolic is elevated above its normal blood pressure range.
Any rise above the 80 mmHg leads to a high diastolic blood pressure. You can need to know how to lower diastolic blood pressure naturally in order to eliminate the chances of heart strokes and heart failure.
If you know how to lower blood pressure naturally, you’ll be able to beat the odds of high blood pressure. Thereby, you can regain a healthy lifestyle. But do you know about all the symptoms of abnormal blood pressure?
What Causes High Diastolic Blood Pressure?
Well, how to lower diastolic blood pressure naturally? It is possible only when you know what causes a high blood pressure. Specifically, a high diastolic blood pressure.
1. Obesity
Excess amount of fat when deposited in your body can lead to a myriad of health issues. High blood pressure is one of those. The fats stick to the arterial walls in the form of cholesterol. Furthermore, to pump blood through those vessels, heart has to put extra pressure. This is what gives rise to a high diastolic blood pressure.
In such cases, weight loss is one of the natural ways to lower blood pressure. You can lower diastolic blood pressure naturally by controlling your weight problems.
Read : A Diet Plan For People With Cholesterol – Know What Recipes Can Lower Your Cholesterol
2. An Unhealthy Diet
You are aware of the fact that a healthy diet is necessary to lead a healthful life. But if you consume too much of salty and fatty foods, it might damage your blood vessels leading to a high blood pressure. On the other hand, not consuming the essential vitamins and nutrients from proper food intake can give rise to an elevated diastolic blood pressure as well.
In such a case, only if you switch to a healthy diet, then only you can lower diastolic blood pressure naturally.
3. Age And Unhealthy Lifestyle
Old age and an inactive lifestyle are some more causes of high diastolic blood pressure. One needs to engage in physical activities to keep oneself fit and healthy. Otherwise, there are chances of developing various health disorders, among which one is high blood pressure.
Moreover, too much mental stress can also give rise to high blood pressure. Hence, you need to be in complete charge of your lifestyle and mental health to avoid any heart related disease. Regular workouts, avoiding stress are one such ways to lower diastolic blood pressure naturally.
4. Alcohol And Smoking
There’s not a single person out there who doesn’t know about the ill effects of alcohol and smoking. Too much of smoking lets nicotine damage our blood vessels and cuts oxygen supply to our heart. Thereby, increases the rate of the heart. Similarly, alcoholism can lead to weight gain which leads to high blood pressure.
Is it necessary to say now that cutting down on such ill habits is one of the natural ways to lower your blood pressure? If you want to lower diastolic blood pressure naturally, give up on such habits.
Sometimes, you may have a normal systolic blood pressure but an elevated diastolic. This is the condition of isolated diastolic hypertension. If you do not lower diastolic blood pressure naturally, it might lead to increase in your systolic blood pressure as well.
Lowering Diastolic Blood Pressure Treatment
High blood pressure or hypertension is a condition that cannot be left untreated. If you want to lead a healthful life, it becomes necessary to maintain a healthy and normal blood pressure. Be it a high systolic or diastolic blood pressure, there are several ways to deal with it.
There are natural ways to lower your blood pressure. On the other hand, there are medications that can help you in the process as well. Before taking on how to lower diastolic blood pressure naturally, let’s talk about some medications that can help you lower blood pressure.
How To Lower Diastolic Blood Pressure With Medication
There are numerous medications available out there, apart from the natural ways to lower blood pressure, to treat diastolic hypertension.
Hence, you need to choose the appropriate medicine for you. But of course, let your doctor diagnose your condition properly and choose which one would work the best for you.
So, learn how to lower diastolic blood pressure naturally, try out the natural ways to lower blood pressure along with the medications and maintain a normal blood pressure.
Well, of course, you can do your part by keeping a regular check on your blood pressure with the help of blood pressure monitors. There are different types of them. So, choose one according to your need and get on with it.
The doctors prescribe medications depending upon your blood pressure readings and stage of hypertension. The medications normally prescribed are :
- Diuretics, also known as water pills – These medicines help to get rid of excess sodium from your body. Thereby, reduce the strain on your blood vessels.
- ACE Inhibitors (Angiotensin-converting enzyme inhibitors) – A hormone known as angiotensin narrows down your blood vessels. And the ACE inhibitors prevent its formation and thereby, help in keeping your blood vessels intact.
- Beta Blockers – These medicines help your heart beat slower and thereby, reduce the blood pressure.
These medicines are generally prescribed by doctors to lower your blood pressure. You can lower diastolic blood pressure naturally and boost up the process by the doctor prescribed medicines.
How To Lower Diastolic Blood Pressure Naturally
I’m sure, by now, you really want to know how to lower diastolic blood pressure naturally. Well, there are several ways to do that. You can combine each of them to speed up the process of getting relief. Try out the natural ways to lower blood pressure and you’ll be amazed by the results you’ll get.
1. Cutting Down On Your Weight
This is one of the wonderful ways to lower diastolic blood pressure naturally.
Excess weight and body mass index increases the risk of getting heart related diseases. Hence, you always need to keep a check on your weight.
Reducing body fat lowers your blood pressure significantly and hence, it is one of the simplest ways to lower diastolic blood pressure naturally. Furthermore, it is also said losing excess weight can help your blood pressure go down by 5-20 mmHg.
2. Regular Exercising
A proper exercising regime helps you lower diastolic blood pressure naturally.
It not only helps you lose excess weight but also keeps you fit and reduces the chances of getting any cardiovascular diseases.
Exercising regularly can help you lower diastolic blood pressure naturally, and within few months. Always make sure you get 30 minutes of physical activity every day. That way, you can keep a control on your health. You can also try yoga. There are some specific asanas for blood pressure that can go a long way in helping you lower diastolic blood pressure naturally.
Read : Yoga For Blood Pressure – Try Out Simple Yoga Postures That Keep Blood Pressure Problems At Bay
Furthermore, it is significant to mention that proper and regular physical activity can lower your blood pressure by 9 mmHg.
3. Intake Of A Healthy Diet
A healthy and well-balanced diet is one of the major ways to lower diastolic blood pressure naturally. You need to make changes in your diet and adopt healthy eating habits if you want to eliminate the risk factors of high blood pressure.
A vegetarian diet, including the green vegetables and fruits help you in lowering your blood pressure. Moreover, your diet should be low in sodium quantity if you want to reduce your blood pressure.
Foods That Lower Diastolic Blood Pressure Naturally
Let’s talk about the food items that help you lower diastolic blood pressure naturally. You can consume them regularly in order to maintain a normal blood pressure.
- Papaya
Papaya is one tropical fruit that is rich in potassium and hence, helps you lower diastolic blood pressure naturally. You need to consume it regularly for the best results. You can also eat it raw for one month, regularly, on an empty stomach. It will reduce the level of sodium in your body. And thereby, retain a normal blood pressure range.
- Amla
If you’re wondering how to lower diastolic blood pressure naturally, then opt for amla juice blended with honey. This mixture is very effective in dealing with high blood pressure. You can take it every morning if you want to lower your blood pressure significantly.
- Coconut Water
Coconut water is rich in potassium and magnesium and thereby, is one of the amazing ways to lower your blood pressure naturally. It is known to have helped a number of blood pressure patients. Therefore, if you want to know how to lower diastolic blood pressure naturally, just drink some coconut water and voila! Your blood pressure numbers will reduce significantly.
- Watermelon and Watermelon Seeds
Watermelon and watermelon seeds are proven to be very beneficial for patients with high blood pressure. It is one of the wondrous foods that help you lower diastolic blood pressure naturally. It is rich in citrulline, an organic compound, which goes a long way in protecting your blood vessels.
So, if you want to learn how to lower diastolic blood pressure naturally, remember to eat watermelon every morning on an empty stomach to get your blood pressure down to normal.
- Low Fat Dairy Products
Many researches have supported the fact that low fat dairy products help people suffering from hypertension. These food items help in reducing your blood pressure effectively.
If you want to lower diastolic blood pressure naturally, regularly consume the low fat dairy products. And see how amazingly you get rid of your high blood pressure.
- Flaxseeds
Flax seeds are one of the varieties of food items that are helpful in lowering high blood pressure in general. Whether systolic or diastolic high blood pressure, flax seeds help in reducing both the numbers.
Flax seeds contain alpha-linolelic acid, lignans, peptides and fiber. These help in preventing the narrowing of your blood vessels. Hence, these seeds are very helpful if you want to lower diastolic blood pressure naturally.
- Dark Chocolate
Isn’t it your favourite? Well, same here. Dark chocolate is rich in flavanols which help in the formation of nitric oxide. This component widens your blood vessels, thereby reducing the blood pressure.
Hence, if you want to know how to lower diastolic blood pressure naturally, munch on your favourite dark chocolates.
- Beet
The effects of beet on reduction of blood pressure is very significant. Whether you consume beet in your daily diet, or consume beet juice, it effectively lowers your blood pressure. Beets contain nitrates, which are known to provide relief in case you have high blood pressure.
Thereby, these are one of the amazing food items that lower diastolic blood pressure naturally.
- Pomegranates
Pomegranates are wonderful food items. If consumed regularly, you can see the reduction in both systolic and diastolic blood pressure in just four weeks. Pomegranates are rich in potassium and hence, are very helpful if you want to lower diastolic blood pressure naturally. They also contain anti-oxidants which promote good heart health.
- Whole Grains
If you’re someone suffering from hypertension and you want to know how to lower diastolic blood pressure naturally, whole grains can be a healthy addition to your diet. They can reduce the cholesterol levels in your body and hence, reduce the damage done to your blood vessels. As a result of which, you can reduce your blood pressure to normal.
- Hibiscus
Heard of hibiscus tea? It can one of the super food items that can lower diastolic blood pressure naturally. It can also reduce your systolic high blood pressure. Being rich in anti-oxidants, phenols and anthocyanins, it effectively lowers high blood pressure. It is very helpful for people with pre or mild hypertension.
Vitamins To Lower Diastolic Blood Pressure Naturally
What nutrients help lower diastolic blood pressure naturally? Well, there are mainly three nutrients that do so – potassium, calcium and magnesium. If you consume these three nutrient rich foods, you can significantly lower your blood pressure.
- Potassium
If you want to know how to lower diastolic blood pressure naturally, look for the potassium rich foods. They counter-attack the excess sodium in your body and retain a normal blood pressure. The potassium rich foods include avocados, sweet potatoes, bananas, soy nuts, figs, yogurt and many more. Include them in your diet and lower diastolic blood pressure naturally.
- Calcium
This is one magical nutrient that helps people with high blood pressure. If you want to lower diastolic blood pressure naturally, turn yourself to calcium rich foods like low fat milk, broccoli, asparagus, ricotta cheese, oatmeal and sesame seeds.
- Magnesium
The food items that are rich in magnesium are very helpful for people with hypertension. You need to include food items like spinach, pumpkin seeds, apricots, bananas, brown rice and sunflower seeds in order to lower diastolic blood pressure naturally.
4. Regular Check Ups
Do you know how important are regular health check ups? They give you and your doctor valuable insight into your health condition. Thereby, it helps you take important decisions regarding a change in diet, medications and lifestyle.
Regular health check ups are definitely one of the best ways to lower diastolic blood pressure naturally. You can keep track of your blood pressure history that way. You can also do it at home with an effective blood pressure monitor, like the Omron BP652N.
Read : Omron 7 Series – Omron BP652N Review – The Most Accurate Blood Pressure Monitor
How To Lower Diastolic Blood Pressure Naturally – Frequently Asked Questions
1. Which is more important – systolic blood pressure or diastolic blood pressure?
Generally, the systolic blood pressure is more important as its increase puts you at greater risk. There are chances of heart failure and heart stroke. But you cannot ignore the risks associated with an elevated diastolic blood pressure as well. And if you’re someone with isolated diastolic hypertension, look for ways to lower diastolic blood pressure naturally.
2. What are the symptoms of high diastolic blood pressure?
Generally, one feels dizzy and light headed if they’re suffering from high diastolic blood pressure. One might also notice nausea and vomiting. These are the symptoms of general high blood pressure as well. You can lower diastolic blood pressure naturally in such cases, along with certain medications.
3. What does it mean to have a low diastolic blood pressure?
If a person’s blood pressure falls below 60 mmHg diastolic, it means he has a low diastolic blood pressure. This is certainly not an ideal condition and can be dangerous if not treated properly. It can also prove to be fatal.
4. What foods can lower blood pressure immediately?
Food items that are rich in nutrients like potassium can lower your blood pressure naturally. If you’re looking for ways how to lower diastolic blood pressure naturally, you can consume foods like bananas, yogurt, sweet potatoes etc.
5. What is a diastolic heart failure?
At times, the lower left chamber of your heart is unable to be filled with blood during the diastolic phase. The amount of blood that is pumped through the body is lesser than required in such conditions. It is known as heart failure with preserved ejection fraction, also known as diastolic heart failure. The different ways to lower diastolic blood pressure naturally can prevent such conditions.
6. Is diastolic dysfunction the same as diastolic heart failure?
No, they aren’t the same. Sometimes, patients show symptoms of diastolic heart failure even when their left ventricle functions properly. These are certain exceptional cases and we cannot link them together.
7. Is diastolic dysfunction reversible?
Diastolic dysfunction is usually seen in the cases of people with high diastolic blood pressure. It is a mild stage of diastolic heart failure and can be reversed by following certain healthy habits. You can adapt to certain ways that will help you lower diastolic blood pressure naturally.
8. What is the best drink for high blood pressure?
I would recommend Hibiscus tea as the best drink to reduce your blood pressure to normal. It is also one of the best ways to lower diastolic blood pressure naturally. It contains anti-oxidants which provide relief to blood pressure patients by reducing the systolic and diastolic numbers significantly.
9. Can drinking lots of water lower cholesterol?
Yes, of course. If you drink plenty of water, it prevents the excess build up of cholesterol in your blood vessels. It also reduces the toxins in your body while hydrating it. Therefore, it helps in reducing your blood pressure.
10. What does it mean when the diastolic number is high?
When your diastolic is above 80 mmHg, it means you have high blood pressure. In case your systolic is normal, you have isolated diastolic hypertension. It is a condition which can be treated by adopting healthy habits and proper medications. You can also lower diastolic blood pressure naturally.
Jashaswini Mohapatra
Hope you like what I write and it helps you in some way or the other. 🙂
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