How to Lower Diastolic Blood Pressure

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• 6 Ways of Lowering Diastolic Pressure

Your blood pressure reading has an upper and a lower number, called systolic and diastolic pressures, respectively. The diastolic pressure indicates the heart’s pressure when it is relaxing between beats. A diastolic pressure above 90 is considered high because it can lead to a heart attack or a stroke. If your blood pressure is constantly high you must learn how to lower diastolic pressure not only by taking medications but also by making some lifestyle changes.

6 Ways to Lower Diastolic Pressure

Health experts with Mayo Clinic emphasize the important role of a healthy lifestyle in maintaining normal blood pressure. Controlling blood pressure with healthy habits can help reduce the need for taking medications. Here are some natural ways to lower diastolic pressure.

1. Improve Daily Habits

It is important to improve your daily habits to avoid increasing your diastolic blood pressure. This includes giving up tobacco and reducing your intake of alcohol and salt. Reducing salt intake even a little significantly lowers diastolic pressure. Consuming small amounts of alcohol can lower blood pressure but taking more than one glass can increase your blood pressure. Caffeine causes spikes in blood pressure, but scientists are not sure if effects are long lasting. Inhaling nicotine from smoke or even secondhand smoke has been proven to raise blood pressure.

2. Have Beneficial Foods

How to lower diastolic pressure? Consuming a diet rich in fruits, vegetables, whole grains, and low-fat dairy products has been shown to reduce blood pressure by as much as 14 mm Hg. Avoid foods high in saturated fats and cholesterol to lower your blood pressure. Known as DASH (Dietary Approaches to Stop Hypertension) diet, this eating plan also includes:

• Foods high in potassium, which is important for regulating diastolic pressure. Examples include bananas, apricots, lima beans, avocados, spinach, prunes, oranges, and tomatoes.
• Foods rich in omega-3 fatty acids, such as shellfish and cold water fish (sardines, mackerel, rainbow trout, salmon, and tuna). Studies show that docosahexaenoic acid (DHA), a type of omega-3 fatty acid, when taken in moderate doses, can lower diastolic blood pressure in people aged 40 and above.
• Hawthorn tea (also known as Crataegus laevigata), taken several cups each day, has a hypotensive (blood pressure lowering) effect. It also has a tonic effect on the heart muscle, normalizing its contractions.
• Skim milk or 1% milk provides vitamin D and calcium, which help reduce blood pressure by 3-10%. This effect adds up to about 15% reduction in your risk for heart disease.
• Dark chocolate (with about 70% cocoa) helps lower blood pressure without gaining weight or other adverse effects, if taken in small amounts (30 calories, equivalent to a small piece of chocolate).

3. Lose Extra Weight

Research shows that losing a few pounds can have significant impact on blood pressure reduction. Excess fat makes the heart work harder, which leads to increased blood pressure (hypertension). Weight reduction also makes blood pressure lowering treatments more effective. Consult your doctor about achieving your target weight. Aside from losing pounds, try to trim some inches from your waistline. Studies show that a big waistline, which is due to belly fat, can result in high blood pressure as well as heart disease.

4. Exercise Regularly

Increase your level of activity by starting with light aerobic exercises such as walking, using a treadmill, swimming, climbing stairs, or jogging. Exercising for at least 30 minutes daily helps lower diastolic blood pressure and tone the heart muscles. Ask your doctor about a suitable exercise program for you. Short bursts of moderate activity and strength training have also been shown to help improve blood pressure.

5. Manage Stress

Stress and anxiety can increase your blood pressure. Find out what causes stress in your life (family, work, illness, finances, etc) and think about how you can manage these to reduce stress. How to lower diastolic pressure? Practice relaxing techniques such as deep breathing, yoga, meditation and getting a massage. Pursue a hobby or engage in activities such as dancing or painting, which can help relieve stress and reduce diastolic blood pressure. Seek counseling if these self-help techniques do not work.

6. Get Support

Aside from self-help and professional help, a support group such as family and friends can improve your health, physically and emotionally. They may help you pursue an exercise program, encourage you to visit your doctor, or inspire you to take better care of yourself. They can also help you talk about your condition. If you need more support, join a local support group who can share practical ways in coping with your health condition. This will help reduce blood pressure and aid in maintaining good morale.

Blood pressure reading involves upper, higher number, which is systolic blood pressure and lower, lesser number, which is diastolic blood pressure. Since many years, doctors have believed that high or low diastolic blood pressure is of great importance in assessing the risk of heart disease. High or low diastolic blood pressure indicates some disturbances in health and can be related to underlying heart disorders.

High or Low Diastolic Blood Pressure

Ideally, blood pressure, is thought to be high or low when systolic and diastolic blood pressure are out of the normal range. However, there are certain conditions, when only the diastolic blood pressure may be high or low. This may indicate an underlying health problem or may indicate that there is an increased risk for certain heart disorders.

Diastolic blood pressure is measured when the heart is at rest and is being filled with blood. In short, diastolic blood pressure is the pressure in the arteries when the heart muscle is relaxing. The normal reading of ideal blood pressure is 120/80 mm of Hg, according to which, diastolic blood pressure is considered 80 mm of Hg. A slight variation of 70 mm Hg on the lower side and 90 mm of Hg on the higher side maybe seen in normal conditions. However, it may also suggest increased risk of high blood pressure (hypertension) or low blood pressure (hypotension).

Many medical conditions can influence the diastolic blood pressure and result in high or low diastolic blood pressure.

What Does High Diastolic Blood Pressure Indicate?

High diastolic blood pressure is diastolic pressure more than 80 mm of Hg. When the pressure is 80 to 90 mm of Hg, it may considered as pre-hypertension phase and shows an increased risk for high blood pressure in future. Raised diastolic blood pressure is termed as Isolated Diastolic Hypertension (IDH). It occurs when the systolic blood pressure is normal to low but diastolic pressure is above 90 mm of Hg. In any case, if diastolic blood pressure is higher, it can be considered as hypertension, irrespective of the systolic blood pressure.

Causes of high diastolic blood pressure can include underlying medical conditions like diabetes, obesity, dietary habits like high intake of cholesterol rich foods, salts or sugar and lifestyle preferences like smoking, alcohol consumption and lack of physical activity. Sometimes, hereditary factors too play a role and when poor dietary and lifestyle choices are added to it, the result can be high diastolic blood pressure.

High diastolic pressure can cause difficulty in breathing, shortness of breath and affect the heart muscle making it stiff and not allowing it to contract and relax effectively. High diastolic pressure can indicate increased risk of chest pain, heart attack and heart failure, particularly diastolic heart failure. It can also cause damage to organs like kidneys, eyes, blood vessels and increase chances of hemorrhage and stroke.

A person may not always experience symptoms of high diastolic blood pressure, however, some people may experience headache, vision difficulties, dizziness, fatigue and nausea, in which case, seeking immediate medical care is essential.

High diastolic blood pressure is treated with medications aimed at maintaining the diastolic pressure below 90 mm of Hg. Lifestyle measures include reduced salt intake, limited intake of fats and sugars, diabetes control and weight management, regular physical exercise and quitting smoking and limiting alcohol consumption.

What Does Low Diastolic Blood Pressure Indicate?

Low diastolic blood pressure means pressure recorded below 70 mm of Hg. It is considered as low blood pressure or hypotension. It may be slightly low, a reading between 80 to 70 mm of Hg in some individuals and can be a normal finding. However, when the diastolic blood pressure falls below 70 mm of Hg, it can lead to health problems.

Raised or normal systolic pressure and low diastolic blood pressure means the difference in both or the pulse pressure is high. Low diastolic pressure can affect blood vessels causing stiffening of arteries and deposition of atherosclerotic plaques on the lining of arteries. It can sometimes cause death of cells due to insufficient blood supply and lack of sufficient oxygen (ischemia). Low diastolic blood pressure or diastolic hypotension may also indicate serious underlying medical conditions like malignancy or cardiomyopathy. Occasionally, diastolic pressure may indicate disturbance in dosing of anti-hypertensive drugs taken for the treatment of hypertension.

Low diastolic blood pressure may indicate underlying health concerns, which need to be evaluated and treated. Persistently low diastolic blood pressure can cause reduced blood flow to the major organs and can even cause damage to the heart, brain, kidneys and eyes. Some studies suggest that lower the diastolic blood pressure, greater is the risk of cardiovascular disease. Such cases need immediate aggressive medical treatment.

High as well as low diastolic blood pressure indicate that there can be an underlying heart disorder and both further increase the risk of cardiovascular disorders.

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When your blood pressure is checked by your physician, you will notice two numbers (i.e. 112/76). The higher number refers to your systolic blood pressure while the lower number is known as your diastolic blood pressure. A healthy adult should have a diastolic blood pressure of anywhere around 70 to 90. If your diastolic blood pressure is higher, you could be at risk for hypertension and other complications that can be fatal.

If you are experiencing serious medical symptoms, seek emergency treatment immediately.

Exercise for at least 30 straight minutes every day. This can be anything from taking a brisk walk to riding a bike to swimming laps at a local pool. Thirty consecutive minutes of cardiovascular exercise will help to strengthen your heart, which can lower your blood pressure. Exercise is also a great way to shed some extra pounds, which is important, as individuals who are overweight are at risk for high blood pressure.

The Diet for a Myocardial Infarction Patient

Eliminate any bad habits that could cause high diastolic blood pressure. In most cases, this involves smoking and alcohol. A person with high blood pressure should immediately stop smoking and only drink in moderation. Both of these activities can cause damage to your heart, thus increasing your blood pressure.

Eat low sodium foods. You shouldn’t completely cut sodium out of your diet (unless your doctor recommends that you do so), as it can be beneficial in small amounts. Too much sodium, however, can lead to a restriction of blood flow, forcing your heart to work harder to pump blood through your body. This can lead to high blood pressure.

How to Reduce High Blood Pressure While Pregnant

Consume fruits and vegetables in place of unhealthy snacks. Processed foods, sweets, and baked and fried foods can all increase your blood pressure. Fruits and vegetables are full of vitamins and minerals that can increase the health of your heart. Eating these foods is also a way to stabilize your weight, which can lower your diastolic blood pressure.

Eat meats that are low in fat. Many people with high blood pressure believe that they have to cut meat out of their diets. This isn’t the case. Instead, search for meats that are very low in fat (99 percent fat free), such as turkey and chicken breasts.

Find healthy ways to deal with stress. When you are stressed out, your heart rate increases. Over time, stress can cause your blood pressure to rise. Some people exercise when they are stressed, out while others meditate or do yoga. Others use relaxation tapes or simply take time to sit in a quiet room. Try some different methods until you find the one that works best for you.

Always follow your doctor’s advice when dealing with high blood pressure. Your doctor may put you on medication or tell you to stay away from certain foods and beverages. Have your blood pressure checked once a month to see if it is going down.

There are several ways to reduce and control your blood pressure. One of them is taking the suggested blood pressure medications, and the other is making the best lifestyle changes. But when you are suffering from diastolic blood pressure, there are many things to understand, and you cannot target that using easy methods. It is necessary to work closely with experts and find better ways to control and reduce diastolic blood pressure. You should also note that you should never allow the diastolic blood pressure to drop below 60 millimeters of mercury.

Tips To Control And Lower Blood Pressure

In the worst case, if diastolic pressure goes too low, then it can damage the heart. Going forward, even diastolic blood pressure may result in heart diseases. It is time to learn about diastolic blood pressure and hypertension.

Here are some tips which may help you in lowering diastolic blood pressure. When you follow these tips, it becomes easy to manage your overall blood pressure as well.

Include heart-healthy foods in your diet

There are some foods which can protect your heart, and the list includes:

• Green leafy vegetables like spinach and carrots and broccoli
• Fruits like bananas, oranges, and apples can also help
• Include fish in your diet, especially the ones rich in omega-3 fatty acids
• Consume lean cuts of pork and beef
• Turkey and skinless chicken, you must also include eggs
• Low-fat as well as fat-free dairy products such as yogurt and cheese
• It would help if you thought about whole grains such as whole-grain bread and rice
• Beans and nuts also help in protecting your heart

Avoid or limit trans and saturated fat

It is better to exclude foods that bring trans and saturated fats. Hence you must avoid hot dogs, fast food, and frozen food. Try to include poly-unsaturated and mono-unsaturated fats. Therefore it is very important to add foods like nuts, canola oil, olive oil, and avocados to your diet.

Focus on reducing sodium intake

Sodium can contribute towards enhancing blood pressure in your body. One must limit sodium intake to 1500 milligrams in a day and it is better to decrease it further.

Include more potassium

The effects created by sodium can be easily counteracted by including potassium in your diet. It is better to have foods that are rich in potassium like tomatoes, spinach, and bananas.

Avoid caffeine intake

Caffeine is considered a stimulant, and that can contribute towards raising your blood pressure. If you are already suffering from hypertension, it is better to reduce caffeine intake or avoid it. Most importantly, avoid taking caffeine-rich foods before activities like exercises or workouts since it can increase your blood pressure.

Reduce alcohol intake

Blood pressure will increase when you intake too much alcohol. It is better to avoid or include alcohol in considerable quantity or in moderation.

Sugar is not good

Yes, it is better to ditch sugar altogether. Foods that come with added sugar can increase calories in your body. It is better to avoid drinks and foods that bring added sweeteners and sugar like cakes, soft drinks, and candies.

Turn to dark chocolate

Dark chocolate has properties that can reduce the blood sugar level. So, in case if you are a fan of chocolate then buy dark chocolates. Always choose the one which contains at least seventy percent cocoa.

Choose the perfect eating plan

There are many popular eating plans which include best practices for maintaining heart health. One such projects are the DASH eating plan, which boosts your heart health.

Always check labels

Whenever you buy something, have the habit of checking labels. Make sure that you are not bringing foods home that are rich in calories. Better it contains fewer amounts of sodium and fat. Read the labels carefully or else avoid ready or packed foods.

Reduce weight

Change your lifestyle and follow a balanced diet and try to reduce weight. Overweight can invite issues like high blood pressure quickly.

Watch your belly fat

A more massive waistline means you are inviting heart diseases. Always try to maintain and keep an eye on your core. For example, for men, not more than 40 inches is considered a health waistline. Women should always maintain less than 35 inches, but anyway, it all depends on an individual’s age and health condition.

Other measures

Apart from all these, it would be best if you also considered acupuncture therapies once in a while. Acupuncture therapies can help in reducing your blood pressure significantly. More than that, if you have symptoms of high blood pressure or hypertension, it is better to monitor the same once in a while at home. When you follow treatment methodologies, always watch your blood pressure when you think your hypertension is going up.

It is better to consult your doctor and rely on some prescription medications to lower your blood pressure. There are many types of blood pressure medications available, and some of them are thiazide diuretics and calcium channel blockers.

Other facts about blood pressure

Blood pressure can be measured by measuring the force exerted by blood on the walls of the arteries. When the reading looks high and away from normal, it is said that person is diagnosed with hypertension. When a physician measures blood pressure, he explains it using two numbers. Diastolic and systolic are the two numbers given after checking the blood pressure.

In recent years, they were focusing only on systolic blood pressure. But, systolic blood pressure usually increases steadily with age, and it is considered to be more critical between two numbers. Now, experts have understood that both these types of blood pressure and their readings are equally important. Either one of the numbers that is systolic or diastolic is high then result is nothing but hypertension.

Final Verdict

Being an ordinary person, we must always think about a healthier lifestyle and eating right. Instead of worrying about diastolic and systolic blood pressures, it is better to follow a balanced diet and simple exercise routines that keep us healthy.

It Can Indicate A Serious Health Problem

When doctors are determining health, a high diastolic blood pressure may be an indication of trouble. In order to learn what your blood pressure is, doctors will use a device called a sphygmomanometer. This device helps to measure the amount of pressure within the arteries of your heart at two times: when the heart is pumping and when the heart is resting.

High diastolic blood pressure is one indication that an individual is facing a significant health problem. Learn what it means to have high diastolic readings.

Diastolic pressure is the measurement of the amount of pressure that is exerted on the walls of the arteries by the heart when the heart is resting, or in between beats. The other number that is used is the systolic blood pressure. This is the measurement of the amount of pressure within the heart during a beat.

To further clarify, diastolic pressure is the end of the cardiac cycle (a heartbeat or a rest period). At this point, the heart is filled with blood.

The systolic blood pressure is the beginning of the cardiac cycle. This occurs when the heart contracts or squeezes blood out into the arteries. The difference between the diastolic pressure and the systolic blood pressure is the pulse pressure.

High Diastolic Blood Pressure Numbers

To determine if someone has high blood pressure, doctors observe and calculate the amount of pressure in the heart’s arteries at any given time.

The systolic blood pressure is listed first, and in a healthy person is at or below 120. The diastolic blood pressure is written second and it should be at or under 80 to be considered normal.

High Diastolic Numbers?

When there is a higher reading from either type of blood pressure, doctors label you as having high blood pressure.

If the numbers are above 120/80 but are under 139/89, then you have pre-hypertension. Anything above these numbers is high blood pressure.

If one of the numbers is above a healthy level and the other is under that level, doctors label the condition as high blood pressure.

High Readings Matter

When it comes to having high blood pressure, the numbers do make a difference. High blood pressure can:

• Lead to heart failure
• Cause blindness
• Causes headaches
• Hamper the kidneys
• Cause a stroke
• Tightness in the back of your head/neck

In situations where you do have elevated diastolic pressure, the good news is that there are treatments that can lower that number. However, doctors do not often focus on just the diastolic or systolic pressure individually. Because reducing both numbers are important.

THURSDAY, July 18, 2019 (HealthDay News) — When it comes to blood pressure readings, the “top” number seems to grab all the attention.

But a large, new study confirms that both numbers are, in fact, critical in determining the risk of heart attack and stroke.

Blood pressure measurements are given as a “top” and “bottom” number. The first reflects systolic blood pressure, the amount of pressure in the arteries as the heart contracts. The second reflects diastolic blood pressure, the pressure in the arteries between heart muscle contractions.

For years, systolic blood pressure has been seen as the one that really matters. That’s based on studies — including the famous Framingham Heart Study — showing that high systolic blood pressure is a stronger predictor of heart disease and stroke.

At the same time, though, doctors measure both systolic and diastolic blood pressure, and treatment guidelines are based on both. So just how important is that diastolic number?

“The idea behind this new study was to address the confusion,” said lead researcher Dr. Alexander Flint, an investigator with Kaiser Permanente Northern California’s division of research.

Using medical records from 1.3 million patients, his team confirmed that, yes, high systolic blood pressure was a stronger risk factor for heart attack and stroke. But those risks also climbed in tandem with diastolic pressure; and people with normal systolic readings were still at risk if their diastolic pressure was high.

“There’s been a common belief that systolic blood pressure is the only one that matters,” Flint said. “But diastolic definitely matters.”

He and his colleagues reported the findings in the July 18 issue of the New England Journal of Medicine.

The definition of high blood pressure has gotten a revamp in recent years. Guidelines issued in 2017 by the American College of Cardiology (ACC) and other heart groups lowered the В threshold for diagnosing the condition — from the traditional 140/90 mm Hg to 130/80.

The fact that treatment guidelines include a diastolic pressure threshold implies that it’s important. And indeed it is, said Dr. Karol Watson, a member of the ACC’s prevention section and leadership council.

Continued

In fact, she said, doctors once thought that diastolic blood pressure was the more important one — based on research at the time. Then came the studies showing that systolic pressure was generally a better predictor of people’s risk of heart disease and stroke.

In addition, Watson said, high systolic blood pressure is more prevalent, because of natural changes in blood pressure as people age.

“As we get older, systolic blood pressure keeps marching up,” she explained. Diastolic blood pressure, on the other hand, generally peaks when people are in their 40s to 60s — and then it declines.

But it’s clear, Watson said, that while systolic and diastolic blood pressure are different, they both deserve attention.

In the latest study, cardiovascular risks rose with each “unit increase” in systolic pressure above 140, by about 18% on average. Meanwhile, each increase in diastolic blood pressure above 90 was tied to a 6% increase in heart disease and stroke risk.

The researchers saw a similar pattern when they looked at blood pressure increases above the 130/80 threshold. That, Flint said, supports the 2017 guideline shift.

The findings are based on over 1.3 million patients in the Kaiser Permanente health system who had roughly 36.8 million blood pressure readings taken from 2007 through 2016. Over eight years, more than 44,000 patients had a heart attack or stroke.

According to Flint, it’s the largest study of its kind to date.

The bottom line for patients, Watson said, is that they should care about both blood pressure numbers. In her experience, she noted, patients often point to the number that’s in the normal range and say, “But look how good this is.”

Flint agreed, saying that no one should “ignore” the diastolic number. “It’s important not only in blood pressure treatment, but on the side of diagnosis, too,” he said.

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Diastolic blood pressure is the pressure in the arteries when the heart relaxes between beats. It is the bottom number of a blood pressure reading. There may be cause for concern if diastolic blood pressure rises above 100 mmHg, as high diastolic blood pressure increases an individual’s risk for heart attack and stroke. Fortunately, by making some simple lifestyle changes, you can often reduce the risk of high blood pressure or lower diastolic blood pressure that is already high without relying on the use of medication 1.

If you are experiencing serious medical symptoms, seek emergency treatment immediately.

How to Reduce Diastolic Pressure

Know your risk factors. Age, smoking, drinking alcohol in excess, consuming too much caffeine, being overweight, stress, and a family history of high blood pressure are all common factors that can increase your risk for high blood pressure 1. Many people develop high blood pressure at some point as they get older. Although heredity can play a part, people who are obese are candidates for high blood pressure. Stress may not actually be the cause of high blood pressure, but being under constant tension can keep blood pressure from returning to normal levels.

Is Too Much Vitamin K Bad for Those With High Blood Pressure?

Have your blood pressure checked often if it tends to run high 1. Individuals with high blood pressure often experience no symptoms 1. A diastolic blood pressure less than 80 is considered to be ideal. Health care professionals consider a pressure between 81 and 90 to be borderline. A diastolic blood pressure reading higher than 90 is regarded as high.

Eat a well balanced diet that includes plenty of fresh fruits and vegetables along with other foods rich in calcium, potassium and vitamin C. A study published in the Nutrition Journal found that high levels of ascorbic acid might help to lower diastolic blood pressure 1. Including low-fat dairy foods and whole grains in your diet helps to keep that blood pressure reading down as well 1.

Side Effects of Vitamin E When Taken With Blood Pressure Medication

Reduce your overall sodium intake and avoid foods high in saturated fats and cholesterol. Eating foods with too much salt adds more fluid to blood, causing blood pressure to rise 1. According to the 2005 Dietary Guidelines for Americans, most Americans tend to eat too many salty foods 2. The more sodium a person consumes, the higher his or her blood pressure is likely to be. Do not keep salt on the table. Use less salt in cooking by reducing the amount by one-third and then by one-half.

Get plenty of exercise. You benefit both by losing weight and lowering your blood pressure 1. Physical activity makes your heart stronger, too. As a result, it can pump more blood throughout the body with less effort. This places less force against the walls of arteries, lowering blood pressure. In many cases, if individuals exercise regularly, they do not need medication to lower blood pressure 1. At least 30 minutes of aerobic activity most days is good for your body and your blood pressure 1.

Lose weight. If you weigh in at more than 30 percent of your ideal weight, it’s time to shed some pounds. People who are overweight have more blood volume in their bodies so the heart must work harder to pump blood. The American Association of Kidney Patients warns that being overweight puts a person at higher risk for kidney disease, which interferes with the body’s ability to regulate sodium and fluids. But for every pound you lose, your diastolic blood pressure will drop one point 1.

Low diastolic blood pressure is when blood pressure between heartbeats is lower than it should be. Blood pressure is the force that blood exerts against the arteries as the heart pumps it around the body.

This article will take a closer look at low diastolic blood pressure, including its causes, symptoms, and treatments.

Share on Pinterest A person with low diastolic blood pressure may experience lightheadedness and confusion.

Blood pressure readings use two numbers recorded in millimeters of mercury (mm Hg). The two numbers measure:

Systolic blood pressure: This is the top number, and is the higher of the two. It measures how much pressure the blood applies to the artery walls when the heart beats.

Diastolic blood pressure: This is the lower number, which shows the pressure that the blood applies to the artery walls when the heart rests between beats.

A blood pressure reading will show the systolic blood pressure number first, and diastolic blood pressure second. A doctor will assess a person’s blood pressure by considering both numbers. In most adults, a healthy reading is usually less than 120/80 mm Hg. Low blood pressure, or hypotension, is blood pressure that is below 90/60 mm Hg.

Low diastolic blood pressure, or isolated diastolic blood pressure, is when the diastolic blood pressure falls below 60 mm Hg, while the systolic blood pressure remains at a normal level.

When the heart rests in between beats, the coronary arteries receive and supply the heart with oxygen-rich blood. If the diastolic pressure is too low, the heart will not get the amount of blood and oxygen it needs. This may cause the heart to weaken over time.

Aging can increase the risk of low diastolic blood pressure. Other risk factors include taking certain medications, such as antidepressants, diuretics, or drugs to treat erectile dysfunction.

Older people who take medications for high blood pressure are at higher risk of experiencing lower diastolic blood pressure.

Some people naturally have lower blood pressure, which causes them no health problems. Other people may experience a drop in blood pressure due to an issue with their health. These issues can include:

• diabetes
• heart problems
• Parkinson’s disease
• severe infection
• anemia
• allergic reaction

Some people may also experience neurally mediated hypotension, where blood pressure drops after standing for long periods

Low blood pressure can also be due to:

• pregnancy
• prolonged bed rest
• bleeding
• dehydration
• high salt intake
• alcohol

Moving from lying down to standing up can lead to a dip in blood pressure. This may usually only lasts for a few seconds.

A dip in blood pressure can also happen to some people after they eat a meal. According to the Journal of Geriatric Cardiology, this mostly occurs in older adults, those with high blood pressure, or people with Parkinson’s disease.

A person who has low diastolic blood pressure may feel dizzy and tired. They may also fall more often. This can be particularly dangerous in older adults.

Usually, low blood pressure will not cause any issues. Within certain limits, it can be healthy to have low blood pressure. Low blood pressure becomes a problem when other symptoms are present, such as:

• feeling lightheaded
• fainting
• nausea
• unusual thirst or dehydration
• confusion
• feeling weak
• blurry vision
• cold, clammy, pale skin
• rapid, shallow breathing
• depression
• palpitations
• headache

Symptoms may subside when sitting down or resting. If blood pressure drops too low, the body’s vital organs will not get enough nutrients and oxygen to function correctly. This could lead to the body going into shock. If this happens, a person should immediately seek medical attention.

To determine if a person has low diastolic blood pressure, a doctor will use a sphygmomanometer, a device that straps around the person’s arm, to take a blood pressure reading. A doctor will consider a diastolic reading below 60 mm Hg to be too low.

A doctor can carry out further tests to identify the cause of a person’s low blood pressure, including:

• blood or urine tests
• an electrocardiogram to read the heart’s electrical signals to detect the rhythm and any abnormalities
• an echocardiogram to show detailed images of the heart
• a stress test, where a person undergoes heart monitoring while exercising

If the person tested finds that they faint often, the doctor may use a tilt table test. They use straps to secure the person to the table as it is tilted at different angles to see how the body reacts.

High blood pressure, or hypertension, is called the “silent killer” for good reason. It often has no symptoms, but is a major risk for heart disease and stroke. And these diseases are among the leading causes of death in the United States ( 1 ).

About one in three U.S. adults has high blood pressure ( 2 ).

Your blood pressure is measured in millimeters of mercury, which is abbreviated as mm Hg. There are two numbers involved in the measurement:

• Systolic blood pressure. The top number represents the pressure in your blood vessels when your heart beats.
• Diastolic blood pressure. The bottom number represents the pressure in your blood vessels between beats, when your heart is resting.

Your blood pressure depends on how much blood your heart is pumping, and how much resistance there is to blood flow in your arteries. The narrower your arteries, the higher your blood pressure.

Blood pressure lower than 120/80 mm Hg is considered normal. Blood pressure that’s 130/80 mm Hg or more is considered high. If your numbers are above normal but under 130/80 mm Hg, you fall into the category of elevated blood pressure. This means that you’re at risk for developing high blood pressure (3).

The good news about elevated blood pressure is that lifestyle changes can significantly reduce your numbers and lower your risk — without requiring medications.

Here are 17 effective ways to lower your blood pressure levels:

In a 2013 study, sedentary older adults who participated in aerobic exercise training lowered their blood pressure by an average of 3.9 percent systolic and 4.5 percent diastolic (4). These results are as good as some blood pressure medications.

As you regularly increase your heart and breathing rates, over time your heart gets stronger and pumps with less effort. This puts less pressure on your arteries and lowers your blood pressure.

How much activity should you strive for? A 2013 report by the American College of Cardiology (ACC) and the American Heart Association (AHA) advises moderate- to vigorous-intensity physical activity for 40-minute sessions, three to four times per week (5).

If finding 40 minutes at a time is a challenge, there may still be benefits when the time is divided into three or four 10- to 15-minute segments throughout the day (6).

The American College of Sports Medicine (ACSM) makes similar recommendations (7).

But you don’t have to run marathons. Increasing your activity level can be as simple as:

• using the stairs
• walking instead of driving
• doing household chores
• gardening
• going for a bike ride
• playing a team sport

Just do it regularly and work up to at least half an hour per day of moderate activity.

One example of moderate activity that can have big results is tai chi. A 2017 review on the effects of tai chi and high blood pressure shows an overall average of a 15.6 mm Hg drop in systolic blood pressure and a 10.7 mm Hg drop in diastolic blood pressure, compared to people who didn’t exercise at all ( 8 ).

A 2014 review on exercise and lowering blood pressure found that there are many combinations of exercise that can lower blood pressure. Aerobic exercise, resistance training, high-intensity interval training, short bouts of exercise throughout the day, or walking 10,000 steps a day may all lower blood pressure ( 9 ).

Ongoing studies continue to suggest that there are still benefits to even light physical activity, especially in older adults (10).

If you’re overweight, losing even 5 to 10 pounds can reduce your blood pressure. Plus, you’ll lower your risk for other medical problems.

A 2016 review of several studies reported that weight loss diets reduced blood pressure by an average of 3.2 mm Hg diastolic and 4.5 mm Hg systolic (11).

Fifty years ago, diastolic pressure—the bottom number in your blood pressure reading—was considered a primary measure of heart health. Over time, newer research revealed systolic pressure—the top number—as a better predictor of heart concerns. That’s why, by the early 2000s, the pendulum had swung to a “near-exclusive” focus on systolic high blood pressure, according to a study in the July 2019 issue of The New England Journal of Medicine.

But some researchers are now wondering if the pendulum has swung too far.

Age and blood pressure

In 2017, the American College of Cardiology and American Heart Association updated blood pressure guidelines, which doctors use to diagnose and treat the condition, redefining high blood pressure to a lower threshold of 130 mmHg (millimeters of mercury) for systolic blood pressure and 80 mmHg for diastolic blood pressure.

Doctors tend to pay more attention to systolic blood pressure than diastolic in people over 50. That’s because, for most people, increasing stiffness in the arteries, plaque buildup, and cardiac and vascular disease cause systolic pressure to rise. Systolic blood pressure, which measures the pressure of your blood against artery walls when your heart beats, is considered normal when it’s lower than 120 mmHg.

Diastolic blood pressure measures the pressure of blood against artery walls while your heart is at rest. Normal diastolic pressure is lower than 80 mmHg. Unlike systolic pressure, diastolic pressure typically peaks around age 50 and gradually decreases with age.

Don’t ignore diastolic pressure

So how critical is diastolic blood pressure in predicting heart health? To find out, researchers at Kaiser Permanente health system, based in Oakland, Calif., assessed the blood pressure and health data of more than 1.3 million patients (average age 53) over eight years. They found that elevated systolic and diastolic blood pressure each had an independent effect on cardiovascular health. Both were associated with an increased risk of heart attack and stroke.

Even people who had normal systolic readings but high diastolic ones were still at risk. However, elevated systolic pressure is still considered more dangerous than elevated diastolic pressure. The study authors say that doctors should consider both systolic and diastolic pressure when treating high blood pressure, pushing back against some experts who suggest eliminating diastolic pressure from treatment considerations.

Interestingly, diastolic readings below 60 mmHg were associated with poor cardiovascular outcomes. The risk wasn’t as prominent, though, when the researchers took into account age and other risk factors.

Still, low diastolic readings are of concern, especially with regard to the revised 2017 treatment guidelines. In addition to redefining what constitutes high blood pressure, the guidelines recommended lower blood pressure targets when treating the condition. Consequently, aggressive treatment to drive down high systolic pressure could be lowering diastolic pressure to undesirable levels.

Yoga: For Better Blood Pressure

Need another reason to practice yoga? A recent systematic review and meta-analysis confirmed yoga’s benefits for lowering blood pressure in middle-aged people with hypertension.

Can you go too low?

A Johns Hopkins study published in 2016 in the Journal of the American College of Cardiology suggests that low diastolic pressure may be associated with damage to heart tissue. The researchers cautioned, however, that more evidence is needed before a direct correlation between the two can be made.

That said, they hypothesize that very low diastolic pressure may result in inadequate pumping action through the coronary arteries that nourish the heart muscle. In their study of more than 11,000 people (average age, 57), the researchers found that those who had a diastolic reading of 60 mmHg or lower were more at risk for coronary heart disease, heart failure, and premature death than people who had normal readings for both diastolic and systolic pressure. What’s more, a systolic blood pressure of 120 mmHg or more had a greater impact on health in people who had lower diastolic pressure. Based on these findings, the study advises doctors to try to keep diastolic blood pressure levels from falling below 70 mmHg and more so below 60 mmHg.

What should you do in light of these findings? Pay attention to blood pressure measurements taken at your doctor’s office and ask about any high diastolic reading, especially if your systolic pressure is normal. If you’re taking an antihypertensive drug and you experience any symptoms of low blood pressure, such as lightheadedness, nausea, blurred vision, or fainting, let your doctor know. He or she may need to modify your medications.

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• How to Lower Diastolic Pressure

Diastolic blood pressure refers to the pressure in your arteries when your heart is relaxing between heartbeats, which is the bottom number in your blood pressure reading. If your diastolic blood pressure reading is over 100 mmHg, you are at a risk of suffering from stroke and a heart attack. Luckily, through just a few lifestyle changes, you can know how to lower diastolic pressure and reduce your risk.

8 Steps to Lower Diastolic Pressure

1. Have a Balanced Diet

Make sure your diet is well balanced with Omega-3 fatty acid foods, fruits, veggies, lean proteins, low-fat dairy products and whole grains. Try to avoid carbs and saturated fat as much as possible to lower your blood pressure.

2. Cut Down Sodium Intake

Eat less sodium. Did you know that even the slightest reduction in sodium can decrease your blood pressure anywhere from 2-8 points? Doctors recommend that the maximum amount of sodium to take is 2,300 mg a day. Limiting it to 1,500 mg is optimum for anyone who suffers from high blood pressure and is prone to other health issues (like heart disease).

3. Drink Less Alcohol

Alcohol can be both a blessing and a curse. It can be good for your blood pressure if you drink the recommended amount (lowering it 2 points) and it can be a curse if you drink too much. For women, too much is more than one drink/day, and for men under 65, two drinks a day. However, if you don’t usually drink alcohol, then don’t start thinking, as there’s a lot more cons than pros from drinking alcohol. People who drink more than the recommended amounts will actually raise their blood pressure several points. Not just that, if you’re taking medications to help lower your high blood pressure, then drinking alcohol at the same time can affect the medication’s impact/effectiveness.

4. Reduce Caffeine Intake

What does caffeine do to your blood pressure is not certain, while it’s sure that caffeinated drinks help raise your blood pressure. However, whether this increase is short-term or long-term is not certain. If caffeine increases your blood pressure, be sure to cut it out of your diet and replace it with something else like green tea.

5. Avoid Tobacco

Try to stay away from smoking and nicotine in general. It can increase your blood pressure by TEN points for at least an hour after smoking. Regular smokers who smoke throughout the day are more or less living with high blood pressures. Also try to avoid second-hand smoke as much as you can. For example, instead of sitting in smoker’s areas, be sure to sit in the no-smoker’s areas wherever possible.

6. Get Plenty of Exercise

We all know by now that exercise is important. One of the benefits is lowering your blood pressure. Try to get at least 30-60 minutes of exercise a day. You’ll be surprised at the effect of regular exercise can have on you in just a few weeks!

7. Lose Excess Weight

The more weight you have on you/put on, the higher your blood pressure. Losing anywhere from 5 kg can significantly lower your blood pressure. And the more weight you lose, the lower your blood pressure will be. Consult with your doctor and reach an ideal weight you should be at and develop a plan to get there.

8. Learn to Manage Stress

High levels of stress and anxiety can increase your blood pressure significantly. Try to find out what makes you stressed, whether it’s work, home, finances or something else, and take proactive steps towards solving it. Yoga, regular breathing exercise, meditating and other stress relievers are all good options.

Supporting Measures

1. Check Your Blood Pressure Often

Make sure you keep an eye out on your blood pressure because it’s not always easy to detect when you have high blood pressure. Visit your doctor regularly, especially if you have other medical problems. If you’re healthy and your blood pressure is at a normal level, your doctor may recommend that you get checked every 6-12 months. Depending on your condition, however, your visits may have to be more frequent.

2. Get Support

Support is important. Having family members you can talk to and friends who can encourage and motivate you are imperative for your journey towards recovery. They can help accompany you to the doctor’s office motivate you to get up and exercise. Having people by your side can help keep you on track, feel less overwhelmed, and take some of the burden off your shoulders. You can even join special support groups where you can make friends with those who are also suffering from high blood pressure and combat the condition together.