To reduce diastolic blood pressure effectively, it is important to focus on lowering overall blood pressure through lifestyle changes and, if necessary, medication. Here are key strategies:
Lifestyle Changes to Lower Diastolic Blood Pressure
- Maintain a healthy weight: Losing excess weight, especially around the waist, reduces strain on the heart and can lower blood pressure. Even a modest weight loss of 10 pounds can help
- Adopt a heart-healthy diet: Follow diets like the DASH (Dietary Approaches to Stop Hypertension) plan, which emphasizes fruits, vegetables, whole grains, lean proteins, and low-fat dairy while limiting saturated fats, trans fats, sugar, and sodium
- Reduce sodium intake: Limit sodium to 1,500–2,300 mg per day to help lower blood pressure
- Increase potassium intake: Potassium-rich foods (bananas, spinach, tomatoes) help counteract sodium's effects and relax blood vessels
- Exercise regularly: Aim for at least 150 minutes of moderate-intensity aerobic exercise weekly, such as brisk walking, cycling, or swimming. Strength training and flexibility exercises like yoga or tai chi also help
- Limit alcohol consumption: Drink in moderation-up to one drink per day for women and two for men
- Manage stress: Use relaxation techniques such as meditation, deep breathing, yoga, or tai chi to reduce stress-related blood pressure spikes
- Avoid smoking and limit caffeine: Smoking raises blood pressure temporarily and damages vessels; caffeine can also increase blood pressure in some people
- Consider probiotics and supplements: Some evidence suggests probiotics and garlic supplements may help lower blood pressure, but more research is needed
Medication
If lifestyle changes are insufficient and blood pressure remains above 130/80 mmHg, especially with other health risks, doctors may prescribe medications like diuretics, calcium channel blockers, ACE inhibitors, or ARBs
Monitoring
Regularly monitoring blood pressure at home helps track progress and alert to worsening hypertension
. Combining these methods-diet, exercise, weight management, stress reduction, and medication if needed-is the most effective approach to lowering diastolic blood pressure and improving heart health
