Blood pressure measures the force of blood against artery walls as it circulates. It has two numbers: systolic and diastolic. Systolic, the top number, reflects pressure when your heart contracts and pushes blood out. Diastolic, the bottom number, represents pressure in your arteries when your heart relaxes between beats. Monitoring both provides a comprehensive view of cardiovascular health.
Understanding Diastolic Pressure
Diastolic blood pressure measures the force within your arteries during the heart’s resting phase, between beats. During this period, heart chambers refill with blood, and arteries maintain pressure. It is an important indicator, showing how much pressure remains in your blood vessels when the heart is not actively pumping, allowing continuous blood flow to organs.
Defining Normal Ranges
For most adults, normal diastolic blood pressure is less than 80 millimeters of mercury (mmHg). Health organizations like the American Heart Association and American College of Cardiology categorize blood pressure into stages. Elevated blood pressure is characterized by a systolic reading between 120-129 mmHg and a diastolic reading less than 80 mmHg.
Stage 1 hypertension is diagnosed when diastolic pressure is between 80-89 mmHg, or systolic pressure is between 130-139 mmHg. Stage 2 hypertension indicates a diastolic reading of 90 mmHg or higher, or a systolic reading of 140 mmHg or higher. These guidelines provide a framework for optimal health.
Implications of Abnormal Readings
Diastolic blood pressure readings outside the normal range can pose health concerns. Persistently high diastolic pressure, known as hypertension, places increased strain on the heart and arteries, leading to serious conditions. Risks include heart attack, stroke, kidney disease, heart failure, and vision changes.
Conversely, low diastolic pressure can also be problematic. When too low, particularly below 60 mmHg, it may indicate inadequate blood flow to the heart’s coronary arteries during relaxation. This reduced blood supply can weaken the heart over time and increase the risk of heart failure, especially in older adults. Symptoms include dizziness, fainting, and fatigue.
Maintaining Healthy Diastolic Pressure
Lifestyle adjustments play a significant role in maintaining healthy diastolic blood pressure. Adopting a balanced diet, such as the DASH (Dietary Approaches to Stop Hypertension) eating plan, emphasizes fruits, vegetables, whole grains, and low-fat dairy while limiting saturated fat, cholesterol, and sodium. Reducing sodium intake can notably lower blood pressure.
Regular physical activity is beneficial, with guidelines recommending at least 150 minutes of moderate-intensity exercise weekly. Maintaining a healthy body weight helps manage blood pressure, as excess weight increases the risk of hypertension. Limiting alcohol consumption to recommended levels—up to one drink per day for women and two for men—can prevent blood pressure increases. Managing stress through techniques like meditation or regular sleep, and avoiding smoking, which temporarily raises blood pressure and damages arteries, are important steps for cardiovascular well-being.