There are many things you can do to lower your blood pressure overall, such as making lifestyle changes and taking blood pressure medications.
However, if you only have high diastolic blood pressure, you can’t target that alone. You’ll need to work closely with your doctor to reduce your diastolic blood pressure while not letting it drop lower than 60 millimeters of mercury (mmHg).
Diastolic blood pressure that’s too low can lead to heart damage and may increase your risk for heart disease.
Read on to learn some of the many ways you can lower your blood pressure and to learn more about hypertension.
Lifestyle Tips to lower blood pressure
Follow the 20 tips below to help lower your overall blood pressure, including diastolic blood pressure.
Focus on heart-healthy foods
Foods that are an integral part of a heart-healthy diet include:
- vegetables, such as spinach, broccoli, and carrots
- fruits, such as apples, oranges, and bananas
- fish, particularly those rich in omega-3 fatty acids
- lean cuts of beef or pork
- skinless chicken or turkey
- fat-free or low-fat dairy products, such as cheese and yogurt
- whole grains, such as brown rice and whole-grain bread
- nuts and beans
Limit saturated and trans fats
Try not to eat foods that are high in saturated or trans fats. Examples include fast food, hot dogs, and frozen food.
Instead, try to focus on consuming healthy monounsaturated and polyunsaturated fats that can be found in things like avocados, olive or canola oil, and nuts.
Reduce sodium in your diet
Sodium can increase blood pressure, so limit your intake to 1,500 milligrams or less per day.
Eat more potassium
Potassium can actually counteract the effect that sodium has on your blood pressure.Trusted Source Try to boost consumption of foods rich in potassium, such as bananas, spinach, and tomatoes.
Lay off the caffeine
Caffeine is a stimulant that can raise blood pressure. If you have hypertension, try to limit your intake, particularly before activities that can raise blood pressure, such as exercise.