When talking about blood pressure, the bottom figure, or diastolic blood pressure, is sometimes overlooked in favor of the more well-known systolic blood pressure. Its importance for heart health, however, must be addressed. 

The blood pressure measured in the diastolic range, or between heartbeats, represents the pressure within the arteries at the lowest possible level of force applied to them. Elevated diastolic blood pressure is a quiet indicator of significant health problems, such as heart disease and strokes. 

Thankfully, diastolic blood pressure may be lowered naturally through several methods, enhancing your overall cardiovascular health.  

Here are five practical ways to naturally reduce your diastolic blood pressure that you may implement into your daily routine. 

Understanding Blood Pressure: Systolic and Diastolic
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Understanding Blood Pressure: Systolic and Diastolic

Your blood pressure is always recorded in two digits, which must have caught your attention. The top figure, or systolic blood pressure, represents the arterial pressure in your heart during a cardiac beat. However, the lower number, known as diastolic blood pressure, shows how much pressure your heart is holding in between waves.   

It’s vital to remember that although high diastolic pressure is harmful, it may also be a sign that your heart isn’t getting enough rest in between beats. So, maintaining a balance between the two demands is crucial for optimal health.

120/80 mmHg is frequently regarded as the ideal blood pressure range. Blood pressure is usually considered high when the Systolic (first blood pressure reading) is more than 120–130 or the Diastolic (second blood pressure reading) is 80 mmHg or higher.

A diagnosis of hypotension, or low blood pressure, is made if the measurement is less than 90/60 mmHg.  Not as important as systolic pressure, which is more commonly studied, is diastolic pressure, which indicates blood vessel resistance to blood flow while the heart is at rest.

Excessive diastolic blood pressure can lead to several health problems apart from straining the heart and increasing the chance of cardiovascular ailments. Lifestyle changes that improve cardiovascular health overall are necessary to lower diastolic blood pressure.

Here is how to lower diastolic blood pressure while using natural, effective strategies:

1. Reduce Sodium Intake

One of the quickest changes in your diet you can make to lower your diastolic blood pressure is by reducing the amount of sodium you consume.   

Sodium will make the body retain more water than it needs, raising the high blood pressure, which is terrible for your heart.   

It is recommended to keep the daily salt intake below 2,300 milligrams; however, if you are already suffering from hypertension, it is best to consume even less sodium.   

This, therefore, implies selecting food with lower sodium content, such as fresh and whole foods, instead of processed foods. Make sure to be cautious about high-sodium culprits like bread, pizza, and fast food.

Reduce Sodium Intake
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2. Increase Physical Activity

Another very effective way to cope with increased blood pressure is enhanced physical activity. Being actively engaged in aerobic exercises such as walking, jogging, cycling, swimming, or dancing makes your heart work better and lessens the force needed to pump blood all through your body.   

Besides aerobic exercise, strength training plays a significant role in blood pressure management.   

Weightlifting or bodyweight exercises for body fat reduction, muscle mass promotion, and blood vessels healthy blood circulation can largely control blood pressure. Therefore, they have a positive overall health effect.

Increase Physical Activity
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3. Maintain a Healthy Diet

Making dietary adjustments is one of the most crucial things you can do to manage your blood pressure. Increasing your intake of foods high in potassium, such as avocados, potatoes, spinach, and bananas, can help your body regulate its salt retention.   

Likewise, foods high in calcium and magnesium, which are essential for controlling blood pressure, include dairy products, almonds, and leafy green vegetables.  

Moreover, sticking to the Dietary Approaches to Stop Hypertension (DASH) diet plan helps. It consists of eating a variety of healthy foods with less consumption of saturated fats and cholesterol to maintain a healthy heart diet.

4. Manage Stress

Efficient management of stress is critical because it allows for the maintenance of a healthy blood pressure level.   

The body releases hormones in response to chronic stress, which takes the form of the “fight or flight” reaction, increasing enduring heart rate and blood pressure.   

Weaving mindfulness and meditation into your daily life creates a space of tranquility where stress hormones are lowered, and blood pressure falls.   

Accompanied by the practice of stress-reducing and breathing exercises and progressive muscle relaxation, one can realize the diminishing of stress levels and improved cardiovascular health.   

As a package, they represent a valuable set of tools for stress management and blood pressure stabilization. 

Ways to Lower Your Diastolic Blood Pressure Naturally: Manage Stress
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5. Lifestyle Choices

For effective blood pressure management, having a well-informed lifestyle choice is a must. Limiting alcohol consumption is one of the most essential points because alcohol can cause destructive peaks in blood pressure.   

The same goes for smoking; every cigarette you take triggers an increase in your blood pressure, persisting for several minutes even after you have finished it.  

When giving up these habits, individuals can expect their normal blood pressure to be restored gradually over time.   

Moreover, having good sleep quality is essential to keep the blood pressure in check because any deficiency in sleep quality leads to an elevation in the blood pressure.   

Target for an excellent 7-8-hour night’s sleep to keep your heart healthy and stable and to keep your blood pressure levels favorable.


The management of diastolic blood pressure is a crucial part of achieving a healthy heart and overall good health.  

Through the incorporation of a healthy lifestyle, you can considerably alleviate diastolic blood pressure.  

Moreover, the above-mentioned practices not only help you lower your high diastolic blood pressure but also keep stress under control. Through these active measures for a heart-healthy life, you can reduce cardiovascular health dangers and improve your general life quality.

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