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How to Lower Diastolic Blood Pressure?

How to Lower Diastolic Blood Pressure? - Blood Pressure Gauge With Healthy Food on a Heart Shape Food Container.

High diastolic blood pressure can pose significant health risks, impacting your cardiovascular system and overall well-being. Understanding the importance of diastolic blood pressure and taking proactive measures is crucial for a healthier life.

What is Diastolic Blood Pressure?

Diastolic blood pressure is the second number in a blood pressure reading, denoted by the bottom or lower value. It represents the pressure in the arteries when the heart is in its resting phase between beats. The normal range for diastolic blood pressure typically falls below 80 mm Hg. Deviations from this range may indicate potential health concerns.

What Causes High Diastolic Blood Pressure?

1. Cardiovascular Diseases

Elevated diastolic blood pressure is often linked to an increased risk of cardiovascular diseases. When the heart is at rest between beats, higher diastolic pressure indicates that the arteries may be facing resistance, straining the cardiovascular system.

2. Kidney Damage

The kidneys play a crucial role in regulating blood pressure. High diastolic pressure can exert undue stress on these organs, potentially leading to kidney damage over time. The intricate balance maintained by the kidneys in fluid and electrolyte regulation is disrupted when diastolic pressure is consistently elevated.

3. Lifestyle Factors

Unhealthy lifestyle choices significantly contribute to high diastolic blood pressure. These factors include:

Poor Diet

Diets high in sodium and low in potassium can contribute to elevated blood pressure. Excessive sodium intake leads to water retention, increasing the overall volume of blood in the arteries.

Lack of Physical Activity

Sedentary lifestyles contribute to obesity and cardiovascular issues. Regular exercise is essential for maintaining healthy blood pressure levels, including diastolic pressure.

Chronic Stress

The body's stress response can temporarily raise blood pressure. Prolonged exposure to stress without effective management can lead to persistent high diastolic pressure.

Smoking and Excessive Alcohol Consumption

Both smoking and excessive alcohol intake can contribute to high blood pressure. These lifestyle choices impact the elasticity of blood vessels and can exacerbate existing cardiovascular issues.

4. Aging and Genetics


As individuals age, blood vessels lose some of their elasticity, making them more susceptible to higher blood pressure. Aging is a natural risk factor for increased diastolic blood pressure.


Family history plays a role in determining susceptibility to high blood pressure. If close relatives have experienced hypertension, individuals may be genetically predisposed to developing elevated diastolic pressure.

Hormonal Changes

Fluctuations in hormone levels can influence blood pressure. Conditions such as hormonal disorders or imbalances can contribute to the development of high diastolic blood pressure.

Medications and Health Conditions

Certain medications and underlying health conditions may contribute to high diastolic blood pressure. Examples include non-steroidal anti-inflammatory drugs (NSAIDs), decongestants, and conditions such as sleep apnea.

Lack of Adequate Sleep

Insufficient or poor-quality sleep can adversely affect blood pressure. The body's natural regulatory processes, including those related to blood pressure, rely on a consistent and restful sleep pattern.

Symptoms of High Diastolic Blood Pressure

The Silent Nature of High Diastolic Blood Pressure

Asymptomatic in Early Stages

  • High diastolic blood pressure is often asymptomatic, especially in its early stages. This absence of overt signs makes regular blood pressure monitoring imperative.

Need for Routine Checks

  • Routine blood pressure checks, either at home or during regular healthcare visits, are crucial for detecting and addressing elevated diastolic pressure before it leads to complications.

Potential Symptoms of High Diastolic Blood Pressure


  • While headaches can be caused by various factors, persistent or severe headaches may be a symptom of high diastolic blood pressure. It's essential to consider this possibility, especially if headaches are recurrent.


  • Dizziness or lightheadedness can occur as a result of compromised blood flow to the brain, a consequence of elevated diastolic pressure.


  • Frequent or severe nosebleeds can sometimes be associated with high diastolic blood pressure. The increased pressure within the blood vessels can lead to ruptures in small blood vessels.

Blurred Vision

  • Impaired vision or episodes of blurred vision may occur when high diastolic pressure affects blood flow to the eyes.

Shortness of Breath

  • High diastolic blood pressure can strain the heart, impacting its ability to pump blood efficiently. This can lead to shortness of breath, especially during physical exertion.

Chest Pain

  • Chest pain or discomfort may be a symptom of severe complications related to high diastolic blood pressure, indicating potential heart issues.

NOTE: It's crucial to note that these symptoms are not exclusive to high diastolic blood pressure and may be attributed to various health conditions.

Diagnosing Diastolic Blood Pressure

Diagnosing diastolic blood pressure is a fundamental aspect of assessing cardiovascular health. Regular monitoring and understanding of the diagnostic process are crucial for timely intervention and the prevention of potential complications.

Routine Blood Pressure Measurements

  • The primary method for diagnosing diastolic blood pressure involves routine blood pressure measurements. Blood pressure is expressed as two numbers: the systolic pressure (the higher number) and the diastolic pressure (the lower number). A standard blood pressure reading is presented as systolic over diastolic (e.g., 120/80 mm Hg).

Additional Cardiovascular Assessments

Healthcare professionals may conduct additional assessments to understand the overall cardiovascular health of an individual. These assessments may include:

  • Cholesterol Screening: Elevated cholesterol levels can contribute to cardiovascular issues, including high blood pressure.

  • Glucose Testing: Monitoring blood sugar levels is crucial as diabetes can impact blood pressure.

  • Electrocardiogram (ECG or EKG): This test records the electrical activity of the heart, providing insights into its rhythm and function.

Ambulatory Blood Pressure Monitoring

  • In some cases, healthcare providers may recommend ambulatory blood pressure monitoring. This involves wearing a portable device that measures blood pressure at regular intervals throughout the day and night. This method provides a more comprehensive view of blood pressure variations in different settings, beyond the clinic environment.

Home Blood Pressure Monitoring

  • Encouraging individuals to monitor their blood pressure at home has become increasingly common. Home monitoring devices are widely available and offer convenience. Regular monitoring at home allows for a more extended period of observation and can help detect any patterns or fluctuations in blood pressure.

Consultation with Healthcare Professionals

  • Diagnosing diastolic blood pressure involves more than just numbers. It requires interpretation and a comprehensive understanding of an individual's overall health. Consultation with healthcare professionals, such as primary care physicians or cardiologists, is crucial for accurate diagnosis and the development of an appropriate management plan.

Follow-Up Assessments and Adjustments

  • After the initial diagnosis, regular follow-up assessments are essential to monitor the effectiveness of interventions. Adjustments to the treatment plan, lifestyle modifications, or medication changes may be necessary based on the individual's response to the initial interventions.

How to Lower Diastolic Blood Pressure?

1. Healthy Lifestyle Choices for Lowering Diastolic Blood Pressure

A. Adopting a Nutrient-Rich Diet

DASH Diet: Embrace the Dietary Approaches to Stop Hypertension (DASH) diet, emphasizing fruits, vegetables, whole grains, and lean proteins.

Limit Sodium Intake: Reduce the consumption of high-sodium processed foods to support lower blood pressure.

B. Adopting a Nutrient-Rich Diet

DASH Diet: Embrace the Dietary Approaches to Stop Hypertension (DASH) diet, emphasizing fruits, vegetables, whole grains, and lean proteins.

Limit Sodium Intake: Reduce the consumption of high-sodium processed foods to support lower blood pressure.

C. Stress Management Techniques

Mindfulness Meditation: Practice mindfulness meditation to alleviate stress and promote relaxation.

Deep Breathing Exercises: Implement deep breathing exercises to trigger the body's relaxation response.

Yoga: Include yoga in your routine for a holistic approach to stress reduction.

D. Adequate Sleep

Establish Sleep Hygiene: Maintain consistent sleep schedules and create a conducive sleep environment.

Recommended Sleep Duration: Aim for 7-9 hours of quality sleep per night to support overall health.

2. Monitoring and Seeking Medical Attention

A. Regular Home Blood Pressure Monitoring

Invest in a Home Blood Pressure Monitor: Monitor blood pressure regularly at home for timely insights.

Record Keeping: Keep a record of blood pressure readings for discussions with healthcare providers.

B. Regular Check-ups with Healthcare Professionals

Scheduled Check-ups: Attend regular check-ups with healthcare professionals to assess overall cardiovascular health.

Open Communication: Communicate openly with healthcare providers about lifestyle changes and any concerns.

3. Medication Options for Treating High Diastolic Blood Pressure

A. Prescription Medications

Antihypertensive Medications: Consult healthcare providers for prescription medications to manage high diastolic blood pressure.

Adherence to Medication Plan: Adhere to prescribed medication plans and attend follow-up appointments.

B. Individualized Treatment Plans

Tailored Approaches: Recognize that treatment plans may vary based on individual health conditions and response to interventions.

Holistic Considerations: Combine medications with lifestyle changes for a comprehensive approach to treatment.

Should You Worry if Your Diastolic Is High?

High diastolic blood pressure, often referred to as diastolic hypertension, can lead to serious health complications if left untreated. The diastolic reading reflects the pressure in the arteries when the heart is at rest between beats. Consistently elevated diastolic pressure indicates that the heart is working harder than it should during periods of relaxation.

Complications of Untreated Diastolic Blood Pressure

Untreated high diastolic blood pressure poses significant risks and can lead to various complications that affect overall health.

1. Heart Disease

  • Untreated high diastolic blood pressure contributes to the development of heart disease. The constant strain on the heart as it pumps blood against elevated pressure can lead to the thickening of the heart muscle (left ventricular hypertrophy). This condition increases the risk of heart failure, where the heart struggles to pump blood effectively.

2. Stroke

  • Elevated diastolic blood pressure can damage blood vessels in the brain, making individuals more susceptible to strokes. Blood vessel rupture or blockage, both consequences of uncontrolled hypertension, can lead to impaired blood flow to the brain, resulting in stroke-related complications.

3. Kidney Damage

  • The kidneys play a crucial role in regulating blood pressure. Prolonged high diastolic blood pressure can damage the small blood vessels in the kidneys, reducing their ability to filter waste from the blood effectively. This may lead to kidney disease or, in severe cases, kidney failure.

4. Vision Issues

  • Uncontrolled hypertension can affect the blood vessels in the eyes, leading to vision problems or, in extreme cases, vision loss. Retinal damage due to increased pressure in the blood vessels can result in conditions like hypertensive retinopathy.

5. Peripheral Artery Disease (PAD)

  • Untreated high diastolic blood pressure can contribute to the development of peripheral artery disease. This condition involves the narrowing of arteries in the legs and arms, reducing blood flow to these areas. PAD can lead to pain, numbness, and, in severe cases, tissue damage or amputation.

6. Aneurysms

  • Persistent high blood pressure weakens the walls of arteries, increasing the risk of aneurysms. An aneurysm is a bulge or ballooning in a blood vessel, and if it ruptures, it can lead to life-threatening complications.

7. Cognitive Decline and Dementia

Research suggests a link between untreated hypertension and an increased risk of cognitive decline and dementia. The reduced blood flow to the brain associated with high blood pressure may contribute to the development of conditions like Alzheimer's disease.

8. Cardiovascular Events

Individuals with untreated high diastolic blood pressure are at a higher risk of experiencing cardiovascular events, including heart attacks and other acute cardiac events. The strain on the heart and blood vessels increases the likelihood of these critical incidents.

When to See a Doctor?

Consult a healthcare professional if:

  • Your diastolic blood pressure consistently exceeds 80 mm Hg.

  • You experience symptoms like severe headaches, shortness of breath, or chest pain.

  • You have a family history of hypertension or related cardiovascular issues.

Regular check-ups and open communication with your healthcare provider are essential for managing and maintaining optimal diastolic blood pressure levels.

Schedule Your Heart Health Checkup Today!

Our experienced medical professionals at Center One Medical are ready to guide you on your journey to optimal blood pressure levels. Whether you need preventive advice, lifestyle modifications, or medical intervention, we're here for you. Contact us and schedule a consultation today. Don't wait for symptoms to worsen. Act now and prioritize your heart health with Center One Medical. Your heart deserves the best care – and so do you!


Lowering diastolic blood pressure involves a holistic approach, combining lifestyle changes, medications when necessary, and personalized strategies. By understanding the factors influencing blood pressure and adopting positive habits, individuals can take charge of their cardiovascular health. Remember, small steps lead to significant improvements over time.


1. How often should I check my diastolic blood pressure at home?

  • Regular monitoring is recommended but consult with your healthcare provider for personalized guidance.

2. Can stress alone cause high diastolic blood pressure?

  • While stress can contribute, a combination of factors usually influences blood pressure. Managing stress is beneficial for overall health.

3. Are there specific foods to avoid for lower diastolic blood pressure?

  • High-sodium and processed foods are commonly associated with elevated blood pressure and should be limited.

4. Is medication the only option for lowering diastolic blood pressure?

  • Lifestyle changes play a crucial role, but in some cases, medications may be prescribed. Consult with your healthcare provider for individualized advice.

5. Can diastolic blood pressure be too low?

  • Yes, excessively low diastolic blood pressure may also pose health risks. It's essential to maintain a balanced blood pressure level.

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