Content

• To step
• Method 1 of 3: A diet that's good for your heart
• Method 2 of 3: Improve your lifestyle
• Method 3 of 3: Get medical attention
• Tips
• Warnings

Diastolic blood pressure, or negative pressure, is the amount of pressure in your veins when your heart is at rest between beats. Normal, healthy diastolic blood pressure is between 70 and 80 mmHg, while a pressure of 90 or higher can increase the risk of heart attack, stroke and other health problems. You can lower your diastolic blood pressure in the same way as your systolic blood pressure (the top pressure): by making a few healthy adjustments to your diet, exercise and lifestyle, and in some cases with medical treatment.

To step

Method 1 of 3: A diet that's good for your heart

1. Eat healthy foods. Fruits, vegetables, whole grains, nuts, seeds, legumes, low-fat dairy and foods high in potassium help keep the heart healthy and lower diastolic blood pressure. Start by eating healthier and avoiding processed foods and foods high in sugar and fat.
   • Try to eat 6 to 8 servings of whole grains daily (1 slice of whole grain bread is 1 serving), 4 to 5 servings of vegetables (1/2 cup cooked vegetables is 1 serving), and 4 to 5 servings of fruit (1/2 cup of fruit is 1 serving) .
   • Also try to eat 2 to 3 servings of dairy (1 cup of milk is 1 serving), 6 servings or less of lean meat / chicken / fish (90 grams of meat is 1 serving), and 4 to 5 servings of nuts / seeds / legumes (2 tablespoons of peanut butter is 1 serving).
   • Eat a maximum of 5 servings of sweets per week.
   • Potassium rich foods balance the effect of salt, so try to eat lots of fruits and vegetables that contain potassium, such as oranges, bananas, avocados, beans, lettuce, potatoes and tomatoes.
2. Eat less salt. When you eat too much salt, your body retains water, forcing your heart and veins to work harder to pump blood around your body. Do not eat more than 1500 mg of salt per day. Use sea salt instead of table salt, because it contains substances that can be bad for your health.
   • Remember that a teaspoon of salt is already 2300 mg. The average person eats about 3,400 mg of salt per day - more than twice the recommended amount.
   • Excessive use of salt causes your body to retain water, which forces your heart and blood vessels to work harder. As a result, too much salt increases diastolic and systolic blood pressure.
   • Look at labels and in recipes, and try to eat no more than 140 mg of salt per serving. Eat less salt, MSG, E621, baking soda, baking powder, disodium phosphate and any ingredients containing "sodium" or "Na". Instead of salt, opt for herbs, spices and natural flavorings to enhance the taste of your food.
3. Drink less alcohol. Research indicates that moderate alcohol consumption can improve heart health, but that if you drink more than one or two alcoholic drinks, blood pressure increases and health deteriorates. Drink less alcohol and talk to your doctor about how much you should drink.
   • Remember that a drink equals 360ml of beer, 150ml of wine or 45ml of spirits.
4. Drink less caffeine. Caffeine has been linked to higher diastolic blood pressure because it blocks the hormone responsible for keeping the veins wide. Drink less caffeine and switch from coffee, energy drinks and cola to white, green or black tea when you need a boost.
   • Caffeine does not always have a clear effect on blood pressure. If you don't drink it often, caffeine will cause a dramatic spike in blood pressure, but it usually has less effect if you drink it regularly for a longer period of time. Check your blood pressure 30 minutes after drinking a caffeinated drink; if your diastolic or systolic blood pressure is increased by 5 to 10 mmHg, it is too much and you may need to cut back on caffeine.
   • If you decide to cut down on caffeine, cut it down over several days so that you drink about 20mg less each day - that's about 350ml of coffee.
5. Eat less red meat. If you often eat red meat, your diastolic blood pressure can go up and you are more likely to develop cardiovascular disease. That's because red meat is high in fat, which raises your cholesterol and increases blood pressure. Do not eat red meat such as steak and ground beef, but switch to healthier meat such as chicken, turkey or fish.
6. Eat more omega3 fatty acids. Diet rich in omega3 is good for the heart and effective for lowering blood pressure and the risk of cardiovascular disease. Examples of foods high in omega3 are walnuts, salmon, tuna, mackerel and sardines.
   • Ideally, you will get 2 to 3 servings of healthy fat every day. Omega3 fatty acids are a good choice, but basically all monounsaturated or polyunsaturated fats can lower your diastolic blood pressure. You will find it in many types of vegetable oil, such as olive oil, canola oil, peanut oil, sunflower oil and sesame oil.
   • Try to avoid foods containing saturated and trans fats, as these have a negative effect on your blood pressure. This includes fried and processed foods.

Method 2 of 3: Improve your lifestyle

1. Exercise for 30 minutes every day. Movement makes the heart muscle strong, improves blood flow and makes your heart pump more easily. Find an activity that you enjoy doing and try to keep it up on a daily basis. Go for a walk, run, bike, dance, or swim, or work with your doctor to create a plan that works well for you.
   • Remember that the type of exercise you do affects how long you have to do it. Try to exercise 75 minutes per week, or exercise moderately for 150 minutes, but first talk to your doctor about what your heart can handle. If you have a heart defect, for example, intensive exercise can be too hard for your heart; then your doctor may advise you to move slowly until your health has improved.
2. Lose weight. People with a fat waist and a BMI of 25 or higher often have high diastolic blood pressure because the heart has to pump harder to transport blood throughout the body. Try to lose weight through regular exercise and a healthy diet, or see your doctor to develop a treatment plan.
   • If you are overweight, losing 5 kilos can have a drastic effect on your blood pressure.
   • Keep in mind that carrying too much weight around the waist can have an especially big impact on your blood pressure. Try to have a waist of maximum 102 cm for a man and 89 cm for a woman.
3. Stop smoking. Nicotine in cigarettes narrows veins, hardens arterial walls and increases the risk of blood clots, cardiovascular disease and stroke. Quit smoking as soon as possible to lower your diastolic blood pressure, and talk to your doctor about starting a program if you find it difficult to quit on your own.
4. Keep stress under control. When you are under stress, your body produces chemicals and hormones that temporarily constrict blood vessels, causing your heart to beat faster. Long-term stress increases the risk of heart problems such as stroke, heart attack and cardiovascular disease. Find out what causes stress and try to reduce it so that you lower your blood pressure.
   • While there are many ways to reduce stress, you can start with some things right away, such as discovering what is causing the stress and avoiding those triggers, doing relaxation exercises for 20 minutes a day, and practicing gratitude.
5. Have your cholesterol checked regularly. Regardless of how heavy you are, it is important to have your cholesterol checked regularly. High cholesterol can give you high blood pressure, so get checked every time you visit the doctor, especially if you are over 40.

Method 3 of 3: Get medical attention

1. Understand your blood pressure numbers. The top number of your blood pressure is your systolic pressure (the pressure when your heart is beating). The bottom number is the diastolic pressure (the pressure between two turns).
   • If you try to lower your systolic pressure, you usually lower your diastolic pressure as well.
2. Check your diastolic blood pressure regularly. Then you know whether the changes in your diet and lifestyle have an effect on your blood pressure. You can do this by using a blood pressure monitor at home or at the pharmacy or general practice. High diastolic blood pressure is a number of 90 mmHg or higher, and in people at risk for high diastolic blood pressure, it is a number between 80 and 89 mmHg. A healthy diastolic blood pressure is between 70 and 80 mmHg, although it can be even lower if you are young or exercise a lot.
   • If you have high blood pressure - either general high blood pressure or just high diastolic blood pressure - you should start checking your blood pressure twice a day for a week (morning and evening). Then switch to two to three times a week. Once your blood pressure is under control, you can take it once or twice a month.
   • Know that you can also have a diastolic blood pressure that is too low. If you have abnormally low diastolic blood pressure, your heart cannot pump enough to reach all vital organs. This can be caused by very intensive sports, but also by more serious conditions such as anorexia nervosa. This can also increase the risk of a stroke or heart attack.
3. Consult your doctor. Even though you can keep an eye on and lower your blood pressure at home, it is still good to see the doctor from time to time. Together you can then draw up a treatment plan to keep your blood pressure healthy.
   • Your doctor can teach you ways to improve overall heart health and lower diastolic blood pressure, and help you keep your blood pressure from dropping too far.
   • It is always recommended to talk to your doctor about your blood pressure, but it is especially important if you have a chronic condition / illness or if you are on medication.
4. Take medicines to lower your blood pressure. Sometimes your doctor will find it necessary to prescribe you medication to lower blood pressure. The combination of medications and lifestyle adjustments are especially effective if you want to lower diastolic blood pressure.
   • The medication your doctor prescribes may vary depending on other health conditions you may have. Healthy people are usually prescribed thiazide diuretics.
   • If you have other heart problems, or if heart defects run in your family, your doctor may prescribe beta blockers or a calcium channel blocker.
   • If you have diabetes, heart problems, or kidney disease, your doctor may prescribe an ACE inhibitor or an angiotensin II receptor blocker.
   • Remember, medications are usually unnecessary if you only have elevated diastolic blood pressure, but not elevated systolic blood pressure. Diet and lifestyle changes are usually sufficient to address the problem, but it is still a good idea to see your doctor, especially if diet and lifestyle changes still need to be made.
5. Follow the treatment plan drawn up by your doctor. This prevents or slows down complications related to high blood pressure and reduces the risk of other health problems. For example, if your doctor recommends exercising a few times a week to lower blood pressure, start exercising immediately so that you are healthier.
   • If your doctor has prescribed medication that causes you unpleasant side effects, talk to him / her before stopping or adjusting the dose.
   • Have your doctor check your blood pressure every few months. You may be able to stop taking the drugs when your blood pressure is at a healthy level.

Tips

• Whole grains, fruits, vegetables, and fewer unhealthy fats all contribute to healthy diastolic blood pressure.

Warnings

• Do not change your diet, lifestyle or exercise routine without consulting your doctor. Your doctor can examine you and recommend the best treatment method for lowering your diastolic blood pressure, based on your personal health history.
• Although your diastolic blood pressure should not be too high, recent research shows that a blood pressure lower than 70mmHg can also increase the risk of a heart attack or stroke by preventing the vital organs from getting enough blood. Blood pressure should certainly not fall below 60 mmHg.