High diastolic blood pressure is a national health crisis. As of 2020, 75 million Americans, or about 29% of the adult population of the United States, have high blood pressure.
High diastolic blood pressure has a wide range of potential health effects. It can lead to heart disease, aneurysm, hypertension, and stroke, to name a few. If you receive a diagnosis for high blood pressure, it is essential that you take immediate steps to lower it.
Blood pressure solutions can take several forms. Not all of them require drastic action. Often, a few simple lifestyle changes are sufficient. If you wish to know how to lower diastolic blood pressure naturally, read on to find out the easiest ways to do so.
1. How to Lower Diastolic Blood Pressure Naturally: Diet Is Key
If you want to learn how to lower diastolic blood pressure, the first place to turn to is your kitchen. Diet plays a fundamental role in diastolic blood pressure. If your diet is high in trans fats, salt, and sugar, your blood pressure will likely be high as well.
Opt for foods that are low in sodium and high in healthy, unsaturated fats. Consider upping your intake of fish, grains, and green vegetables. Potassium-rich foods such as bananas, yogurt, beans, and nuts all have been proven to lower BP naturally and quickly.
A few straightforward dietary changes will have a dramatic impact on your diastolic blood pressure.
2. Certain Medications Help
Those looking for lower diastolic blood pressure can use a wide range of OTC medicines to help. Out of the many effective types of blood pressure medications available to purchase now, there are several which are proven to have a strong positive impact.
Thiazide diuretics are helping at lowering blood pressure, as are calcium channel blockers. In addition, angiotensin enzyme inhibitors or receptor blockers will also help to get your blood pressure quickly back on track.
3. Get Physical
There are a few things that will lower diastolic blood pressure more quickly than regular exercise. Research has shown that as little as 75 minutes of vigorous exercise per week will bring your blood pressure down to normal levels.
Of course, if vigorous isn't your kind of thing, you can opt for 150 minutes of light exercise, such as walking. An active lifestyle will also help you lose weight, which is another common factor in patients with high blood pressure.
Maintaining a healthy weight level and BMI is hugely important for keeping your diastolic blood pressure within healthy limits.
4. Eliminate Bad Habits
Those wondering how to lower diastolic pressure should consider their own habits. Drinking, smoking, caffeine, and sugary foods all have a large negative impact on blood pressure.
Anyone hoping to maintain healthy diastolic blood pressure in the long-term should quit smoking immediately. They should also strive to drink within the recommended weekly guidelines.
If you have a coffee addiction, consider alternative sources of energy such as fruit or vitamin supplements. Excessive caffeine will keep your diastolic blood pressure high throughout the day, leading to potentially ruinous health consequences.
Learning how to lower diastolic blood pressure naturally is just the first step towards clean, natural living. To learn more about the natural remedies for your health problems, make sure to read our detailed Natural Heath Guides today for expert advice.