How to Deal with High Diastolic Blood Pressure?

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How to Deal with High Diastolic Blood Pressure?


High blood pressure is a very common condition that affects millions of people across the world. It is also known as hypertension. Talking about diastolic pressure, it is the pressure in your arteries when your heart is at rest between beats. To understand higher diastolic pressure, let's understand the normal range of diastolic blood pressure. A normal diastolic blood pressure reading is considered to be below 80 mm Hg (millimeters of mercury). Readings anywhere between 80-89 mm Hg may indicate prehypertension and readings above 90 mm Hg or higher indicate hypertension. In this blog, we'll talk about the causes of high diastolic blood pressure and provide practical tips for managing it effectively.


High Diastolic Blood Pressure


Causes of High Diastolic Pressure

High diastolic blood pressure can be caused by various factors. Let's break down these causes: 


1. Unhealthy Eating Habits

Eating too much salty, fatty, or high-cholesterol food can increase your blood pressure. These foods make your body hold onto extra water and can clog up your arteries putting more pressure. 


2. Not Moving Enough

If you spend a lot of time sitting and not moving around, your blood pressure might rise. Exercise helps keep your heart strong and your blood vessels clear.


3. Obesity

If you're carrying extra weight, especially around your belly, it can put more pressure on your heart and blood vessels. This can lead to higher blood pressure.


4. Feeling Stressed Out

When you're stressed all the time, your body releases stress hormones that can raise your heart beat faster and your blood vessels tighten up. This can cause your blood pressure to go up over time. 


5. Smoking

Smoking can damage your blood vessels. It can cause atherosclerosis that is caused by buildup in the arteries. Smoking may also increase your heart rate and your blood pressure temporarily. 


6. Alcohol Consumption 

Alcohol can raise your blood pressure, especially if you drink a lot of it. It can also damage your heart and liver, which can make your blood pressure go up even more.


High Diastolic Blood Pressure


Managing High Diastolic Blood Pressure

High diastolic pressure can be challenging but you can learn strategies to manage it better. Let's discuss some of these strategies and lifestyle changes. 


1. Adopting a Healthy Diet

Eating a healthy balanced diet can be your ally in your struggle against managing blood pressure. Eating fruits, vegetables, whole grains and lean proteins provide you with important nutrients while also being low in sodium and added sugars. Avoid processed foods. 


2. Regular Exercise

Exercise can help in management of blood pressure indirectly. Exercise is important to maintain cardiovascular health and weight management which leads to better management of blood pressure. 


3. Maintain a Healthy Weight

Weight can put extra strain on your heart and blood vessels leading to higher blood pressure. Therefore maintaining a healthy weight is also important. 


4. Stress Management

Try to find ways to manage your stress. It could be meditation or a simple walk in nature, talking to a therapist or putting your self care first. 


5. Limit Alcohol and Quit Smoking

Alcohol and smoking can both be risk factors for hypertension and therefore in your attempts to manage blood pressure you need to quit it. 


High Diastolic Blood Pressure



In conclusion, maintaining your diastolic pressure is very crucial in maintaining your overall heart health. Making lifestyle changes such as eating a balanced diet, exercising regularly and finding ways to manage your stress better can lead to lowering your diastolic pressure. Visiting a healthcare professional is equally important. Monitor your blood pressure closely and take your prescribed medicines on time as well. Remember small changes can lead to significant improvements over the course of time. 



1. Can stress affect diastolic blood pressure?

 Yes, stress can temporarily raise both systolic and diastolic blood pressure. Chronic stress can contribute to long-term high blood pressure, so managing stress through relaxation techniques and healthy coping mechanisms is important for overall heart health.


2. Which foods can help lower diastolic blood pressure?

Food can help lower diastolic blood pressure, including fruits and vegetables rich in potassium, such as bananas, spinach, and avocados. Whole grains, low-fat dairy products, lean proteins, and foods high in magnesium, such as nuts and seeds can also help. 


3. Is high diastolic blood pressure more dangerous than high systolic blood pressure?

Both high diastolic and systolic blood pressure are important indicators of cardiovascular health. However, high systolic blood pressure (the top number) is often considered a greater risk factor for heart disease and stroke in people under 50 while high diastolic blood pressure can still lead to complications if left untreated, especially in older adults. 


4. How long does it take for lifestyle changes to lower diastolic blood pressure?

The timeline for seeing improvements in diastolic blood pressure varies from person to person and depends on factors. In many cases, adopting a healthy lifestyle can lead to noticeable improvements in blood pressure within a few weeks to a few months.

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