How To Lower Diastolic Blood Pressure – Stay Fit Healthy Lifestyle

In this advanced era, we are growing in the technology and health sectors. Similarly, an increasing number of health issues are also common, such as Hypertension and Hypotension. So, to understand these issues clearly, let’s comprehend what blood pressure is. 

What Is Blood Pressure

The blood flow, pressure against the walls of blood vessels when your heart pumps blood through your arteries to other parts of your body is blood pressure. There are two numbers used to measure the level of your blood pressure: Systolic number and diastolic number. If your systolic blood pressure ranges from 130 to 139 mmHG or when blood pressure diastolic ranges from 80 to 89 mmHG, then it is considered stage 1 of hypertension. However, if both the values exceed further (systolic value equal to or higher than 140 mmHG or a diastolic pressure higher than or equal to 90 mmHG), then it is stage 2 of hypertension. Correspondingly, the lower values than normal (120 over 80) raise the problem of hypotension.

Symptoms, And Causes Of Higher Diastolic Blood Pressure

Many of you are ignorant of the hypertension issue as initial symptoms are unclear. So, monitor your blood pressure regularly to avoid any severe health risks.

Typical Symptoms of hypertension are:

  • Irregular heart rhythms
  • Morning headaches
  • Buzzing in ears
  • Nosebleeds
  • Vision changes
  • Dizziness

However, you may experience the following symptoms of severe high BP.

  • Nausea
  • Vomiting
  • Fatigue
  • Chest pain
  • Anxiety
  • Confusion
  • Muscle tremors

Causes Of Hypertension Are:

High-sodium diet

There is a strong connection between a high-sodium diet and high BP. If your salt intake is high, it may disrupt the natural sodium balance of the body.


According to health professionals, there’s a link between blood pressure and body mass index in both overweight and normal-weight patients. If you are gaining weight rapidly, it implies a decisive risk factor for developing hypertension. 

Not enough physical activity

If you never feel physically active and don’t feel like exercising, then it’s an alarming sign to get high BP issues in the future. Hence, make a lifestyle change by practicing exercises, walking, and doing household chores to control the diastolic numbers.

Excessive alcohol consumption

Do you know that too much consumption of alcohol can trigger your blood pressure? Therefore, to improve your blood pressure, you need to decrease the consumption of alcoholic beverages.

Anxiety and stress

Anxiety and stress issues are pretty common nowadays, and so are hypertension. As per studies and research, mental pressure or stress activates the surge of hormones that disrupt your body’s BP.

Therefore, to control the elevated systolic and diastolic BP values, first control your anxiety and stress issues. 

High intake of caffeine

Too much tea and coffee consumption stimulates a rise in blood pressure value.

Several Risks of High Diastolic Numbers Are:

There are certain risk factors for high diastolic blood pressure that a person cannot control.

  • Heart Disease
  • Heart Failure
  • Aortic disease
  • Aneurysm
  • Kidney disease
  • Vision loss
  • Peripheral arterial disease

What Are The Lifestyle Changes You Need To Do

However, considering weight management, dietary choices, and medication are the initial steps.

Take blood pressure medications as prescribed

Strictly follow the prescriptions of your doctor if you are experiencing hypertension. The only way to control your BP is to take medications regularly and not cut back on the medicines unless your doctor has advised you. Remember to keep an eye on your BP daily.

Maintain your body weight

Too much weight is an alarming sign for your overall health; hence, you must take preventive measures to reduce excess body fat. Health experts suggest controlling the issue of obesity as you can experience more strain on the heart muscles due to a higher BMI. 

Hence, it causes higher blood pressure and can also increase the risk of heart attacks. According to NHLBI (The National Heart, Lung, and Blood Institute), 18.5 and 24.9 body mass weight is perfect for adults to avoid obesity issues in the future. So, try to control excess body fat through cardiovascular exercises and High-intensity interval training (HIIT).

Quit smoking

Smoking can cause fatty deposits inside the arteries, constricting blood flow and increasing BP value.

Reduce stress

Take adequate steps to manage stress levels if you have hypertension, as it leads to further severe health risks.

A Good night’s sleep is a must

A night of quality sleep is a must for the body’s overall physical and mental wellness. People with disturbing sleep patterns have higher chances of increased blood pressure.

Limit alcohol and caffeine consumption

Research suggests limiting the excessive consumption of alcohol and caffeine as it adversely affects your BP.

Reduce sodium intake

If your salt intake is high, then make sure to reduce it as it affects the functionality of your kidneys, and hence, the amount of water in your blood increases the blood pressure, too.

Increase potassium intake

To reduce the risks of hypertension, boost your potassium intake. You can add the following potassium-rich foods to your diet:

  • Bananas
  • Potatoes
  • Spinach
  • Avocado

Limit Sugar, Saturated and Trans Fats

Saturated and trans fats increase bad cholesterol, directly affecting your blood pressure. On the other hand, limiting sugar intake is also helpful.

Add heart-healthy foods to your diet

  • For better cardiovascular and diastolic value, eat the following heart-healthy foods:
  • fiber-rich foods, such as fruits and vegetables
  • low-fat or fat-free dairy.
  • whole grain bread, cereals, and pasta
  • protein-rich foods, such as nuts, tofu, and eggs
  • vegetable oils, such as olive oil and sunflower oil


IDH usually occurs in older individuals, so people of this age group have a higher risk of heart disease and stroke. Therefore, to avoid hurried situations, you need to quit smoking, consuming caffeine, alcohol, obesity, and high blood fat. Last but not least, for better health choices, you can follow the tips by Stay Fit Healthy Lifestyle.

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