There are several ways to reduce and control your blood pressure. One of them is taking the suggested blood pressure medications, and the other is making the best lifestyle changes. But when you are suffering from diastolic blood pressure, there are many things to understand, and you cannot target that using easy methods. It is necessary to work closely with experts and find better ways to control and reduce diastolic blood pressure. You should also note that you should never allow the diastolic blood pressure to drop below 60 millimeters of mercury.
- 1 Tips To Control And Lower Blood Pressure
- 2 Include heart-healthy foods in your diet
- 3 Avoid or limit trans and saturated fat
- 4 Focus on reducing sodium intake
- 5 Include more potassium
- 6 Avoid caffeine intake
- 7 Reduce alcohol intake
- 8 Sugar is not good
- 9 Turn to dark chocolate
- 10 Choose the perfect eating plan
- 11 Always check labels
- 12 Reduce weight
- 13 Watch your belly fat
- 14 Other measures
- 15 Other facts about blood pressure
- 16 Final Verdict
Tips To Control And Lower Blood Pressure
In the worst case, if diastolic pressure goes too low, then it can damage the heart. Going forward, even diastolic blood pressure may result in heart diseases. It is time to learn about diastolic blood pressure and hypertension.
Here are some tips which may help you in lowering diastolic blood pressure. When you follow these tips, it becomes easy to manage your overall blood pressure as well.
Include heart-healthy foods in your diet
There are some foods which can protect your heart, and the list includes:
- Green leafy vegetables like spinach and carrots and broccoli
- Fruits like bananas, oranges, and apples can also help
- Include fish in your diet, especially the ones rich in omega-3 fatty acids
- Consume lean cuts of pork and beef
- Turkey and skinless chicken, you must also include eggs
- Low-fat as well as fat-free dairy products such as yogurt and cheese
- It would help if you thought about whole grains such as whole-grain bread and rice
- Beans and nuts also help in protecting your heart
Avoid or limit trans and saturated fat
It is better to exclude foods that bring trans and saturated fats. Hence you must avoid hot dogs, fast food, and frozen food. Try to include poly-unsaturated and mono-unsaturated fats. Therefore it is very important to add foods like nuts, canola oil, olive oil, and avocados to your diet.
Focus on reducing sodium intake
Sodium can contribute towards enhancing blood pressure in your body. One must limit sodium intake to 1500 milligrams in a day and it is better to decrease it further.
Include more potassium
The effects created by sodium can be easily counteracted by including potassium in your diet. It is better to have foods that are rich in potassium like tomatoes, spinach, and bananas.
Avoid caffeine intake
Caffeine is considered a stimulant, and that can contribute towards raising your blood pressure. If you are already suffering from hypertension, it is better to reduce caffeine intake or avoid it. Most importantly, avoid taking caffeine-rich foods before activities like exercises or workouts since it can increase your blood pressure.
Reduce alcohol intake
Blood pressure will increase when you intake too much alcohol. It is better to avoid or include alcohol in considerable quantity or in moderation.
Sugar is not good
Yes, it is better to ditch sugar altogether. Foods that come with added sugar can increase calories in your body. It is better to avoid drinks and foods that bring added sweeteners and sugar like cakes, soft drinks, and candies.
Turn to dark chocolate
Dark chocolate has properties that can reduce the blood sugar level. So, in case if you are a fan of chocolate then buy dark chocolates. Always choose the one which contains at least seventy percent cocoa.
Choose the perfect eating plan
There are many popular eating plans which include best practices for maintaining heart health. One such projects are the DASH eating plan, which boosts your heart health.
Always check labels
Whenever you buy something, have the habit of checking labels. Make sure that you are not bringing foods home that are rich in calories. Better it contains fewer amounts of sodium and fat. Read the labels carefully or else avoid ready or packed foods.
Change your lifestyle and follow a balanced diet and try to reduce weight. Overweight can invite issues like high blood pressure quickly.
Watch your belly fat
A more massive waistline means you are inviting heart diseases. Always try to maintain and keep an eye on your core. For example, for men, not more than 40 inches is considered a health waistline. Women should always maintain less than 35 inches, but anyway, it all depends on an individual’s age and health condition.
Apart from all these, it would be best if you also considered acupuncture therapies once in a while. Acupuncture therapies can help in reducing your blood pressure significantly. More than that, if you have symptoms of high blood pressure or hypertension, it is better to monitor the same once in a while at home. When you follow treatment methodologies, always watch your blood pressure when you think your hypertension is going up.
It is better to consult your doctor and rely on some prescription medications to lower your blood pressure. There are many types of blood pressure medications available, and some of them are thiazide diuretics and calcium channel blockers.
Other facts about blood pressure
Blood pressure can be measured by measuring the force exerted by blood on the walls of the arteries. When the reading looks high and away from normal, it is said that person is diagnosed with hypertension. When a physician measures blood pressure, he explains it using two numbers. Diastolic and systolic are the two numbers given after checking the blood pressure.
In recent years, they were focusing only on systolic blood pressure. But, systolic blood pressure usually increases steadily with age, and it is considered to be more critical between two numbers. Now, experts have understood that both these types of blood pressure and their readings are equally important. Either one of the numbers that is systolic or diastolic is high then result is nothing but hypertension.
Being an ordinary person, we must always think about a healthier lifestyle and eating right. Instead of worrying about diastolic and systolic blood pressures, it is better to follow a balanced diet and simple exercise routines that keep us healthy.