Eating heart-healthy foods and taking blood pressure medication may help lower your overall blood pressure over time, including your diastolic blood pressure.
If you have high blood pressure, a doctor or other healthcare professional can recommend many useful measures for reducing it. We’ll look at some of these here. But it’s almost impossible to reduce your diastolic blood pressure alone.
Read on to learn some of the many ways you can lower your blood pressure and to learn more about hypertension.
Follow the 20 tips below to help lower your overall blood pressure, including your diastolic blood pressure.
Focus on heart-healthy foods
Foods that are 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
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.
Reduce sodium in your diet
Sodium can increase your blood pressure, so limit your intake to 1,500 milligrams or less per day.
Eat more potassium
Potassium can
Try boosting your consumption of foods rich in potassium, such as:
- bananas
- spinach
- tomatoes
Lay off the caffeine
Caffeine is a stimulant that
Cut back on alcohol
Alcohol can raise some people’s blood pressure. But its effect on someone’s blood pressure depends on how much the person consumes and how long afterward they wait to measure their blood pressure.
Alcohol can affect many body systems, and its effects can be complex. Current
Ditch sugar
Foods with added sugars can add calories to your diet that you don’t need. Adding sugar can
Avoid foods and drinks that contain added sugars or sweeteners, such as soft drinks, cakes, and candies.
Switch to dark chocolate
A 2010 analysis of 15 studies suggests that dark chocolate may
But the sugar and fat content in chocolate may counter these effects. The
Eat chocolate in moderation, and make sure it’s at least 70% cocoa. Also, choose brands with less sugar and fat.
Try the DASH eating plan
The Dietary Approaches to Stop Hypertension (DASH) eating plan can help you practice a heart-healthy diet. According to the
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.
Manage weight
People with a high body mass index (BMI) are more likely to have high blood pressure. In those who carry extra weight, experts have linked weight loss directly with a reduction in blood pressure. Losing even
Watch your waistline
Males can reduce their risk by aiming for a waistline of
Stay active
Aerobic activities and exercises help you maintain a moderate weight, and 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
Reduce stress
Stress can have both
Tips for managing stress include:
- meditation
- deep breathing
- exercises such as yoga and tai chi
Avoid or quit smoking
The nicotine in cigarettes is a stimulant that
Quitting smoking can help lower your blood pressure, among other benefits.
Garlic supplements
Although more research may be needed, some research suggests that garlic supplements can help lower your blood pressure.
Use probiotics
Probiotics are bacteria that are beneficial to your digestion. A 2016 review article suggests that taking probiotics may help lower blood pressure.
But more studies are needed to understand if this is true and, if so, how probiotics affect your blood pressure.
Give acupuncture a try
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.
- Sit still and calmly while you take your blood pressure.
- Check blood pressure at the same time each day.
- Take multiple readings, as your blood pressure can fluctuate.
Consider prescription medications
A doctor may prescribe medication to help lower your blood pressure.
Common blood pressure medications include:
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Blood pressure readings measure the force that your blood exerts on the walls of your arteries. High blood pressure, or hypertension, is when these readings become too high.
The following chart shows how doctors diagnose high blood pressure:
| Diagnosis | Systolic (mm Hg) | Diastolic (mm Hg) | |
| Normal | under 120 | and | under 80 |
| Elevated | 120–129 | and | under 80 |
| High (stage 1) | 130–139 | or | 80–89 |
| Very high (stage 2) | 140 or above | or | 90 or above |
| Hypertensive crisis (needs immediate medical attention) | more than 180 | and/or | more than 120 |
Your systolic blood pressure is the pressure on the walls of your arteries when your heart beats.
Your diastolic blood pressure is the pressure on the walls of your arteries between heartbeats.
Both numbers are equally important.
What causes the diastolic pressure to be high?
As with systolic blood pressure, the reasons for high diastolic blood pressure include stress, smoking, caffeine consumption, a lack of exercise, and obesity. High blood pressure often occurs with other conditions, such as obesity and cardiovascular disease. It can also increase your risk of a stroke, heart attack, and other diseases.
How can I lower my diastolic blood pressure quickly?
The fastest way to lower your blood pressure is by taking any blood pressure medication your doctor has prescribed as directed and lowering your body weight if you have overweight.
Can drinking water lower diastolic pressure?
Drinking water is good for your overall health, and a small
Can you reverse high diastolic blood pressure?
While you can’t lower your diastolic pressure only, you can reverse high blood pressure in general with changes in your diet, like following the and adopting other healthy behaviors like exercise. Your healthcare professional may also prescribe medication to help lower your blood pressure.
There are many ways to lower your blood pressure, including diastolic blood pressure. These include lifestyle choices and medications.
It’s important to remember that you can’t just target your diastolic blood pressure alone. You’ll have to lower your blood pressure as a whole.
If you have high diastolic blood pressure, it’s important to talk with a doctor and work with them to find a treatment plan that’s right for you.
