Diastolic blood pressure, often called the “bottom number” in a blood pressure reading, reflects the pressure in your arteries when your heart rests between beats. This period, known as diastole, is when the heart’s ventricles refill with blood. Managing this number is important for cardiovascular health, and this article explores strategies to help lower it.
What Diastolic Blood Pressure Means
The diastolic reading represents the lowest pressure exerted on your artery walls during the cardiac cycle, specifically when your heart is relaxed and refilling with blood. A blood pressure reading consists of two numbers: the systolic (top number) indicates pressure during heartbeats, and the diastolic (bottom number) shows pressure between beats. While both numbers are important, consistently elevated diastolic pressure, typically at or above 80 mmHg, is a concern for cardiovascular health.
This sustained pressure can impair oxygen delivery to the heart muscles and contribute to the hardening and narrowing of arteries. This potentially increases the risk of heart disease, heart attack, and stroke. Research suggests that high diastolic blood pressure, particularly isolated diastolic hypertension (where only the diastolic number is high), may be an underrated risk factor for cardiovascular events, especially in individuals under 50 years old.
Dietary Strategies to Lower Diastolic Pressure
Dietary changes are a fundamental approach to managing diastolic blood pressure. The Dietary Approaches to Stop Hypertension (DASH) eating plan is recommended for lowering blood pressure. This plan emphasizes fruits, vegetables, whole grains, and low-fat dairy products while limiting saturated fat, cholesterol, and total fat.
Reducing sodium intake is a cornerstone of the DASH diet, as excess sodium can lead to increased blood pressure by causing the body to retain water. The American Heart Association suggests a daily sodium limit of no more than 2,300 milligrams (mg), with an ideal target of less than 1,500 mg for most adults with elevated blood pressure. Even a reduction of 1,000 mg per day can improve blood pressure. To achieve this, limit processed foods, which are major sources of hidden sodium, and use herbs and spices for flavoring instead of salt.
Increasing potassium-rich foods is another effective strategy, as potassium helps to counteract the effects of sodium and eases tension in blood vessel walls. Aim for about 3,500 to 5,000 mg of potassium daily through foods like sweet potatoes, avocados, spinach, bananas, and lentils. Magnesium also plays a role in relaxing blood vessels and can be found in leafy greens, nuts, whole grains, and legumes.
Lifestyle Changes for Diastolic Pressure
Beyond dietary adjustments, several lifestyle interventions can support lower diastolic blood pressure. Regular physical activity is a powerful tool, as it strengthens the heart, allowing it to pump blood more efficiently. The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous aerobic activity per week, ideally spread throughout most days. Examples include brisk walking, jogging, cycling, or swimming, which can help lower both systolic and diastolic blood pressure. Incorporating dynamic resistance training, such as push-ups or lunges, at least two days a week can also contribute to reducing diastolic pressure.
Managing stress is important, as stress hormones like adrenaline can temporarily increase heart rate and narrow blood vessels, leading to higher blood pressure. Techniques like deep breathing exercises, meditation, and yoga can promote relaxation and help stabilize blood pressure. Deep breathing involves slow, deep inhalations and exhalations, calming the nervous system. Engaging in hobbies and maintaining supportive social connections can also reduce overall stress levels.
Maintaining a healthy weight is a significant factor, as excess weight puts additional strain on the heart, increasing the risk for high blood pressure. Losing even a small amount of weight, such as 5 pounds (approximately 2.3 kilograms), can lead to a noticeable reduction in blood pressure. For every kilogram of weight lost, blood pressure may decrease by about 1 mmHg.
Limiting alcohol consumption is advised, as excessive drinking can raise blood pressure. For healthy adults, this generally means up to one drink per day for women and up to two drinks per day for men. Quitting smoking is beneficial, as smoking damages blood vessels and increases blood pressure. Ensuring adequate sleep, typically 7 to 9 hours per night for adults, supports the body’s ability to regulate stress hormones and maintain healthy blood pressure rhythms.
Medical Consultation and Management
When elevated diastolic pressure persists despite lifestyle modifications, consulting a healthcare professional is important. Regular blood pressure monitoring, both at home and during doctor’s visits, provides information for diagnosis and management.
Healthcare providers can determine the underlying causes of high blood pressure and develop a personalized treatment plan. If lifestyle changes alone are not sufficient, medication may be a necessary component of a comprehensive management strategy. Common medications prescribed to help lower blood pressure, including diastolic pressure, may include thiazide diuretics, calcium channel blockers, angiotensin-converting enzyme (ACE) inhibitors, and angiotensin II receptor blockers (ARBs). This article provides general information and should not replace professional medical advice. If your blood pressure, particularly your diastolic reading, reaches 120 mmHg or higher, or if you experience symptoms like severe headache or chest pain, immediate medical attention is necessary.