11/4/2019 How to Lower Diastolic Blood Pressure: Lifestyle Tips and Treatments

20 Ways to Lower Diastolic Blood Pressure

Medically reviewed by James Keith Fisher, MD on March 11, 2019 — Written by Jill Seladi-Schulman,
PhD

Tips to lower blood pressure Blood pressure facts Symptoms Complications

When to see a doctor Takeaway

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There are many things you can do to lower your blood pressure overall, such as making lifestyle changes
and taking blood pressure medications.

However, if you only have high diastolic blood pressure, you can’t target that alone. You’ll need to work
closely with your doctor to reduce your diastolic blood pressure while not letting it drop lower than 60
millimeters of mercury (mmHg).

Diastolic blood pressure that’s too low can lead to heart damage and may increase your risk for heart
disease.

Read on to learn some of the many ways you can lower your blood pressure and to learn more about
hypertension.

Tips to lower blood pressure

Follow the 20 tips below to help lower your overall blood pressure, including diastolic blood pressure.

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1. Focus on heart-healthy foods

Foods that are an integral part of a heart-healthy diet include:

vegetables, such as spinach, broccoli, and carrots

fruits, such as apples, oranges, and bananas

fish, particularly those rich in omega-3 fatty acids

lean cuts of beef or pork
skinless chicken or turkey
eggs

fat-free or low-fat dairy products, such as cheese and yogurt

whole grains, such as brown rice and whole-grain bread
nuts and beans

2. Limit saturated and trans fats

Try not to eat foods that are high in saturated or trans fats. Examples include fast food, hot dogs, and
frozen food.

Instead, try to focus on consuming healthy monounsaturated and polyunsaturated fats that can be found in
things like avocados, olive or canola oil, and nuts.

3. Reduce sodium in your diet

Sodium can increase blood pressure, so limit your intake to 1,500 milligrams or less per day.

4. Eat more potassium

Potassium can actually counteract the effect that sodium has on your blood pressure. Try to boost
consumption of foods rich in potassium, such as bananas, spinach, and tomatoes.

5. Lay off the caffeine

Caffeine is a stimulant that can raise blood pressure. If you have hypertension, try to limit your intake,
particularly before activities that can raise blood pressure, such as exercise.

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6. Cut back on alcohol

Drinking excess alcohol can raise your blood pressure. Consume it in moderation. That means two drinks
per day for men and one drink per day for women.

7. Ditch sugar

Foods with added sugars can add calories to your diet that you don’t need. Avoid foods and drinks that
contain added sugars or sweeteners, such as soft drinks, cakes, and candies.

8. Switch to dark chocolate

A 2010 analysis of 15 studies suggests that dark chocolate may slightly reduce blood pressure. If you’re
eating chocolate, choose dark chocolate over other types, and make sure it’s at least 70 percent cocoa.

9. Try the DASH eating plan

The DASH eating plan can help you practice a heart-healthy diet. According to the National Institutes of
Health, several studies have shown that following the DASH diet can help lower blood pressure and
cholesterol.

10. Be sure to check labels

Sometimes, you can consume foods with too many calories, sodium, or fat without knowing it. You can
avoid this by carefully reading food labels, noting things such as calories per serving, sodium, and fat
content.

11. Lose weight

Losing a little bit of weight can help a lot in lowering your blood pressure. In fact, you can lower your
blood pressure by approximately 1 mmHg for every two pounds you lose.

12. Watch your waistline

A larger waistline can put you at a greater risk of heart disease. Generally speaking, to reduce their risk,
men should aim to keep their waistline under 40 inches. Women should try for less than 35 inches.

13. Stay active

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Not only can aerobic activities and exercises help you lose weight, but they can also help you lower your
blood pressure. Aim for 30 minutes of aerobic exercise most days of the week.

Examples of some aerobic activities include:

walking

running or jogging
swimming

cycling

using an elliptical machine

14. Reduce stress

Stress is another thing that can raise your blood pressure. Try to avoid things that trigger stress. Practicing
activities such as meditation or deep breathing may also help lower stress.

15. Stop smoking

The nicotine in cigarettes is a stimulant that can increase your blood pressure. It can also lead to injury of
the walls of your blood vessels. Not only is quitting smoking beneficial for your overall health, but it can
also help lower your blood pressure.

16. Try supplements

Although more research may be needed, some studies show that supplements such as garlic can help
lower blood pressure.

17. Use probiotics

Probiotics are bacteria that are beneficial to your digestion. A 2016 review article suggests that taking
probiotics may work to lower blood pressure. However, more studies are needed to gain a better
understanding of how exactly probiotics affect blood pressure.

18. Give acupuncture a try

A 2007 study indicated that traditional Chinese acupuncture helped lower blood pressure. However, this
effect went away after acupuncture treatment stopped.
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19. Monitor blood pressure at home

Monitoring your blood pressure at home not only helps you know if your treatment is working, but it can
also alert you if your hypertension is worsening.

20. Consider prescription medications

Your doctor may prescribe medication to help lower your blood pressure. Common blood pressure
medications include:

thiazide diuretics

calcium channel blockers

angiotensin-converting enzyme inhibitors

angiotensin II receptor blockers

Blood pressure facts

Blood pressure readings measure the force that blood exerts on the walls of your arteries. When these
readings become too high, you’re said to have high blood pressure, or hypertension.

There are two numbers generated when your blood pressure is measured. The first number is your systolic
blood pressure. The second number is your diastolic blood pressure.

A lot of attention has been given over the years to systolic blood pressure, which steadily increases as you
age, as the more important of the two numbers.

Now, it’s understood that both numbers are equally important, and you can be diagnosed with
hypertension if either number is too high. People with high diastolic blood pressure may be more at
risk for developing high systolic blood pressure as well.

Diastolic vs. systolic

Diastolic blood pressure measures the pressure on the walls of your arteries between heartbeats. A normal
diastolic blood pressure is less than 80 mmHg.

Systolic blood pressure measures the pressure on the walls of your arteries when your heart beats. A
normal systolic blood pressure is less than 120 mmHg.

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