How To Normalize Diastolic Blood Pressure: 10 Ways To Lower Diastolic Blood Pressure

Before uncovering the answer to this question How To Normalize Diastolic Blood Pressure? We should know what is Diastolic Blood Pressure. The second number in a blood pressure reading, expressed in millimeters of mercury (mmHg), is diastolic blood pressure. It represents the tension in the arteries between heartbeats or when the heart is at rest.

Diastolic blood pressure, then, is the lowest pressure experienced by the arterial system throughout a cardiac cycle. Less than 80 mmHg is commonly considered to be a normal diastolic blood pressure level.

Dangers Of High Diastolic Blood Pressure

We should know the dangers of high diastolic blood pressure so we have awareness about the severity of this problem. Some of the potential risks and dangers associated with high diastolic blood pressure are given below:

Increased risk of cardiovascular disease_The High diastolic pressure can damage the blood arteries and increase the risk of blockages in blood vessels which eventually leads to heart attack, heart stroke, and other cardiovascular diseases.

Kidney damage_If a person has frequently high diastolic pressure then it may lead to damage to kidney function and reduce their ability to filter waste products from the blood. If this remains consistent then the person may suffer from chronic kidney disease which may require dialysis or a kidney transplant.

How To Normalize Diastolic Blood Pressure

Eye damage_The high diastolic pressure can damage the vessels of the eyes and a person may feel vision problems and in the worst cases even blindness.

Aneurysm_High diastolic blood pressure can erode the artery walls, increasing the risk of a bulge or rupture. An aneurysm, a potentially fatal condition, may result from this.

Peripheral artery disease_The arteries in the legs and feet might constrict or block due to high diastolic blood pressure, which leads to impaired circulation and an increased risk of infection or amputation.

These are some risks associated with high diastolic blood pressure so it’s important to keep an eye on your blood pressure.

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What Causes High Diastolic Blood Pressure

Every disease has some cause the causes of high diastolic blood pressure are given below:

Aging_As our age increases our blood vessels become less flexible and eventually it raises diastolic blood pressure.

Family history_High diastolic pressure can be inherited which means if your parents or family members have this then you are at higher risk of having this disease.

Obesity_If a person is overweight then due to this weight our veins have to bear the extra strain, leading to high diastolic blood pressure

How To Normalize Diastolic Blood Pressure

Lack of physical activity_High diastolic blood pressure might be attributed to a sedentary lifestyle. The cardiovascular system as a whole can benefit from regular exercise by lowering blood pressure.

Poor diet_ Our diet plays an important role in our overall health so choose carefully. A diet high in sodium, saturated fat, and processed foods can contribute to high blood pressure.

Stress_By raising levels of stress hormones like cortisol, long-term stress can cause hypertension.

Some other health conditions like diabetes, kidney disease, and sleep apnea also increase the chances of having high diastolic blood pressure.

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Symptoms Of High Diastolic Blood Pressure

The symptoms or signs of high diastolic blood pressure are not noticeable that why it can be called a “silent Killer”. However, in some cases, high diastolic blood pressure may cause the following symptoms:

Headaches_High diastolic blood pressure can cause headaches in some persons, especially in the back of the head or at the base of the skull.

Dizziness_High diastolic blood pressure might make you feel faint or dizzy, especially when getting up rapidly or changing positions.

How To Normalize Diastolic Blood Pressure

Double or fuzzy vision_In some situations, high diastolic blood pressure might affect a person’s vision.

Chest pain_High diastolic blood pressure may result in chest pain or discomfort, especially while exerting oneself physically.

Breathlessness_High diastolic blood pressure can make it difficult to breathe, especially while exerting oneself physically.

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Ranges Of Diastolic Blood Pressure

Normal RangeHigh RangeLow Range
Diastolic BPLess than 8080-8960-79

 

How To Normalize Diastolic Blood Pressure

We will explore here 10 realistic ways which help to normalize diastolic blood pressure. So Let’s get started.

Adopt A Healthy Diet

Blood pressure can be lowered by eating a diet high in fruits, vegetables, whole grains, and lean proteins. Processed food and salt restriction can both be helpful. And eat heart-healthy foods like:

  1. Fatty fish: Salmon, tuna, mackerel, and other fatty fish
  2. Leafy greens: Dark, leafy greens such as spinach, kale, and collard greens
  3. Berries: Berries such as blueberries, strawberries, and raspberries
  4. Legumes: Legumes such as beans, lentils, and chickpeas

Exercise Regularly

Blood pressure can be lowered and cardiovascular health can be enhanced by regular exercise. Try to exercise for at least 25 to 30 minutes, most days of the week, at a moderate level not intense exercise. Here are two exercises that you can do:

Aerobic Exercise_Aerobic activity can help to enhance cardiovascular health and lower blood pressure. Examples of aerobic exercise include walking, jogging, cycling, and swimming. On most days of the week, try to get in at least 30 minutes of moderate-intensity aerobic activity so it will give you great benefits.

How To Normalize Diastolic Blood Pressure

Resistance training_Resistance training can assist increase muscle strength and lower the risk of heart disease. Examples of resistance training include weightlifting and bodyweight exercises. Resistance training is another form of exercise that can help decrease blood pressure.

Lose Weight

If you are obese or overweight then try to lose weight and maintain a healthy weight it will have a positive impact on overall health and also lower diastolic blood pressure.

Wrist Cuff Blood Pressure Monitor

Quit Smoking

Smoking damages blood arteries and raises blood pressure. Smoking cessation can enhance general health and lower blood pressure.

Limit Alcohol Consumption

Alcohol abuse can cause blood pressure to rise. Limit your daily alcohol intake to no more than one drink for women and two for men. And if you completely quit alcohol it is very great.

How To Normalize Diastolic Blood Pressure

Reduce Stress

Chronic stress can contribute to high blood pressure. Stress is like a burden or a weight so try to find healthy ways to manage stress, such as exercise, meditation, or deep breathing. It will help a lot to manage stress.

How To Normalize Diastolic Blood Pressure

Get Enough Sleep

Having good sleep is very important for our overall health because our body heals itself when we are sleeping. Poor sleep can contribute to high blood pressure. Try to sleep peacefully for 7 to 8 hours each night.

Monitor Your Blood Pressure Regularly

Regular blood pressure checks can aid in identifying elevated readings and enable prompt therapy. If a person not checking their blood pressure regularly then the chances are that he or she may not be able to manage the situation timely.How To Normalize Diastolic Blood Pressure
How To Normalize Diastolic Blood Pressure: 10 Ways To Lower Diastolic Blood PressureTake Medication As Prescribed

If a medicine is prescribed to control high diastolic blood pressure, follow your doctor’s instructions carefully. Never use a medication without the prescription of your health care provider or doctor.

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Seek Medical Attention

Seek medical help from a healthcare provider if lifestyle changes alone are ineffective in controlling high diastolic blood pressure or if you exhibit any worrisome symptoms. They might suggest different forms of therapy.

FAQS

How do you stabilize diastolic blood pressure?

Here are some quick suggestions for maintaining diastolic blood pressure:

  • Keeping your weight in check requires a balanced diet and regular exercise.
  • By eliminating processed meals, and fast food, and using too much salt when cooking, you can reduce your sodium intake.
  • Reduce or completely avoid alcohol consumption.
  • Utilise methods to reduce stress, such as yoga, meditation, or deep breathing.
  • Stop smoking or stay away from people who are smoking.
  • Observe the medication schedule that has been prescribed, as advised by your doctor.
  • If you notice any changes or have concerns, check your blood pressure frequently and follow up with your healthcare professional.

What Foods Lower Diastolic Blood Pressure?

The following foods have been demonstrated to assist in reducing diastolic blood pressure:

Leafy greens: Vegetables high in potassium, such as spinach, kale, and collard greens, can aid in reducing diastolic blood pressure.

Berries: Flavonoids, which are abundant in berries like blueberries, strawberries, and raspberries, can lower blood pressure.

Whole grains: High in fiber and capable of lowering diastolic blood pressure include whole grains like brown rice, quinoa, and muesli.

Can a high diastolic be reversed?

By making lifestyle adjustments and, if necessary, taking medication, high diastolic blood pressure can frequently be controlled and even reversed.

Conclusion

Diastolic blood pressure is known as the second blood pressure reading and its normal range is less than 80 mmHg. There are a lot of complications connected with high diastolic blood pressure it increases the risk of heart disease, it can damage kidneys, and eating can damage the eyes and a person experienced blurred vision.

The causes of high diastolic blood pressure include aging, if a person is overweight, a family history of high diastolic blood pressure, and if a person takes a poor diet. There are no noticeable symptoms of this illness some generalized symptoms are headaches, dizziness, blurred vision, and chest pain.

There are several ways to stabilize diastolic blood pressure we discuss here the effective ways like very importantly adopt a good diet, exercising regularly, Losing weight if you are overweight, quitting smoking and alcohol, sleeping peacefully, managing stress, monitoring blood pressure levels on regular basics and take medicine as prescribed.

Which way do you find more effective Let Us Know! 😀

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