How to Lower Diastolic Blood Pressure, and What Causes It in the First Place?

Most people know you need to keep blood pressure at a steady level to be healthy, but how do the readings work?

There are two numbers, the first being systolic blood pressure, followed by the second, diastolic blood pressure – more information on what that means is below.

Courtesy of the Government of Canada, the numbers in your blood pressure reading should be within 140/90 mmHg or lower, or 135/85 if you get tested at home. The reason for the discrepancy is you tend to be more relaxed at home. Those with diabetes should have less than 130/80 mmHg.

Systolic vs. Diastolic Blood Pressure

Systolic blood pressure: The highest pressure exerted by the heart during a beat. Systolic BP is represented by the top number in your blood pressure reading.
Diastolic blood pressure: The amount of pressure present in the arteries between beats. Diastolic BP is represented by the bottom number.

The first number in your reading, systolic, tends to get more mentions, as it’s more common to have high systolic BP and a normal diastolic BP.

But it’s important to keep a close eye on diastolic blood pressure too, especially if your number is creeping up toward or exceeding 90 mm/Hg.

In both cases if the readings are too high you’re considered to have hypertension, and you can work with your doctor to lower your blood pressure.

Explaining diastolic blood pressure

The bottom number in the reading represents when your heart is resting between beats. During this time, the heart is filling with blood and receiving oxygen.

Here’s where your diastolic blood pressure should be:

Why is diastolic blood pressure important?

A 2019 study published in the New England Journal of Medicine reviewed 36 million blood pressure readings from 1.3 million adults in Northern California, taken between 2007 and 2016. Dr. Alexander Flint, who led the study, told NBC News, “Although systolic does count for a little bit more in terms of the risk of heart attack and stroke, diastolic high blood pressure is a close second, and it’s an independent predictor of those risks.”

If you have an elevated diastolic blood pressure but a normal systolic reading then, you have isolated diastolic hypertension (IDH). Like other types of high blood pressure, IDH can increase the risk of conditions including stroke, heart disease, heart attack, heart failure, aneurysm, vision loss, and kidney disease.

What causes isolated diastolic hypertension?

Isolated diastolic hypertension is associated with specific health issues, including endocrine disorders, which affect hormone production and regulation, and renovascular disorders, which impact blood flow to the kidneys. A 2012 study also demonstrated a link between severe sleep apnea, a condition characterized by pauses in breathing or shallow breaths during sleep, and elevated diastolic blood pressure.

Of course, lifestyle can make you more likely to have high diastolic blood pressure, too. A study of 8,475 patients aged 18 and above in China revealed three significant risk factors:

• Age: patients with isolated diastolic hypertension (IDH) are much younger than those with isolated systolic hypertension (ISH)
• BMI: a high BMI is a significant risk factor for IDH, but not for ISH
• Smoking: is significantly associated with IDH but not with ISH

The study results suggest that keeping fit and giving up smoking might be particularly effective for young patients looking to manage diastolic blood pressure.

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Stress and diastolic blood pressure

When you’re experiencing stress, your body releases stress hormones that cause your heart to beat faster and your blood vessels to narrow. This can increase the pressure on the walls of your blood vessels and lead to high blood pressure.

Chronic stress can also lead to other unhealthy behaviors, such as overeating or smoking, which can further contribute to high diastolic blood pressure. Managing stress through techniques such as exercise, meditation, or deep breathing can be helpful in reducing diastolic blood pressure.

For a comprehensive understanding of natural methods to control high blood pressure, you may find valuable insights and practical tips in our article, ‘How to Lower High Blood Pressure Naturally, Without Medication‘.

Risks of High Diastolic Blood Pressure

One of the primary risks of high diastolic blood pressure is an increased risk of cardiovascular diseases, such as heart attack and stroke. This is because high blood pressure puts a strain on the heart, causing it to work harder to pump blood throughout the body, which can damage the arteries over time.

Another risk associated with high diastolic blood pressure is damage to other vital organs, such as the kidneys. The kidneys play a crucial role in regulating blood pressure, and high blood pressure can cause damage to the delicate blood vessels in the kidneys, leading to kidney failure or other kidney problems.

Moreover, high blood pressure can damage the blood vessels in the eyes, causing vision problems and even blindness.

Other risks associated with high diastolic blood pressure include an increased risk of aneurysms, peripheral artery disease, and sexual dysfunction. It can also cause cognitive impairment and increase the risk of developing dementia, as it can damage the blood vessels in the brain, affecting its functioning.

Dementia and blood pressure

Studies have suggested a possible link between high blood pressure and an increased risk of dementia. High blood pressure can damage blood vessels and reduce blood flow to the brain, which can lead to cognitive decline and increase the risk of developing dementia.

One study published in the journal Neurobiology of Aging found that individuals with high blood pressure in midlife were more likely to develop cognitive impairment later in life than those with normal blood pressure. Another study found that high blood pressure in middle age was associated with an increased risk of dementia in later life.

However, it’s important to note that the relationship between high blood pressure and dementia is complex and not fully understood. Other factors, such as genetics, lifestyle, and overall health, can also influence the risk of developing dementia.

Lowering blood pressure through lifestyle changes, such as diet and exercise, and medications if needed, can help reduce the risk of cognitive decline and dementia. It’s important to talk to your healthcare provider about your blood pressure and any concerns you may have about your cognitive health.

How can you reduce diastolic blood pressure?

There are many things you can do to lower your blood pressure overall. Your doctor may recommend changes to your diet and lifestyle, and will sometimes prescribe blood pressure medication.

However, if you only have high diastolic blood pressure, it’s important to work closely with your doctor to make sure it doesn’t reduce too much. Low diastolic blood pressure (under 60 mmHg) means your heart muscles won’t get enough oxygenated blood, which can lead to a condition called diastolic heart failure. In fact, people with a diastolic blood pressure below 60 mmHg are twice as likely to have heart damage.

Tips to Reduce Blood Pressure

1. Exercise regularly

The Heart and Stroke Foundation of Canada recommends being physically active for at least 150 minutes per week with moderate- to vigorous-intensity aerobic physical activity, in bouts of at least 10 minutes.

However, If you hate the gym and you’ve never considered yourself a sporty person, try these tips:

• Find a physical activity you enjoy, like gardening, walking the dog or even a dance class – anything that gets you breathing faster and your heart pumping.
• Pair up with a friend or family member that’s also looking to get fitter – that way, you have someone else to keep you company and hold you accountable.
• Find ways to build more activity into your daily routine, such as getting off the bus a couple of stops early, always using the stairs or taking a lunchtime walk.

Check out our guide to exercising safely with high blood pressure, the best forms of exercise for high blood pressure and the exercises you should probably avoid.

2. Eat healthily

A healthy, balanced diet that’s low in sodium and high in potassium can lower blood pressure by helping to reduce the amount of fluid in the body, meaning the blood vessels can expand and contract more easily, which helps to lower blood pressure.

The Heart and Stroke Foundation of Canada advises sticking to a diet of vegetables, fruit, whole grains and protein choices such as nuts, seeds, beans, lean meats, poultry, fish and low-fat dairy foods.

For a meal to be healthy Canada’s Food Guide recommends filling half your plate with vegetables and fruit, a quarter with whole-grain foods, and a quarter with protein foods, while also making water your drink of choice.

If you’re looking for dietary advice, read about the DASH (Dietary Approaches to Stop Hypertension) diet and talk to your doctor about incorporating it into your life. Here are some easy recipes to help lower blood pressure, and take a closer look at the best food types to lower blood pressure.

3. Cut down on salt

Why is salt bad news for your blood pressure? It’s because salt makes your body hold onto water. Eat too much of it, and the extra water in your blood increases the pressure on your blood vessels, raising your blood pressure.

Some 80% of sodium content is in processed foods like fast foods, prepared meals, processed meats like hotdogs and lunch meats, canned soups, bottled dressings, packaged sauces, condiments and salty snacks like potato chips.

Cutting down on salt is one of the easiest and quickest ways to lower your blood pressure. Try to:

• Limit your consumption of processed foods.
• Reduce eating at restaurants, as they tend to heavily use salt to enhance flavour.
• Limit the quantities of salt you put in homecooked food. If this makes food feel bland, reduce it gradually and your tastebuds will adjust.
• Use alternative seasonings to salt, like herbs, spices, lemon juice and garlic.
• Avoid putting the salt shaker at the table.
• Check the labels on foods when you go shopping – even for foods you wouldn’t expect to contain a lot of salt. The Nutrition Facts table on food packages can help with this.

From the start of 2026 salty food in Canadian supermarkets will be labelled with a ‘high in sodium’ nutrition symbol, making it easier to avoid salty foods.

4. Drink less alcohol

If you drink, it’s important to do so in moderation. According to a 2006 study, alcohol can raise your blood pressure by 1mmHg for each 10g of alcohol consumed.

Drinking too much alcohol too often has a number of detrimental effects on your health, including raising blood pressure above normal levels. Alcohol can make blood pressure medication less effective and is also linked to weight gain, another cause of high blood pressure. Our tips are:

• Stick within the recommended limits – no more than three standard drinks per day for men and two for women.
• Try alcohol-free or low-alcohol drinks – the range is much better than it used to be.
• Choose smaller glasses instead of large ones, and bottles instead of pints.
• Add mixers or water to make your drink last longer, or alternate between alcoholic and soft drinks.
• If you drink at home, buy a measure so you know exactly how much you’re drinking.

5. Stop smoking

The nicotine in cigarette smoke raises your blood pressure by 5 to 10 millimeters for a 20 minute spike, as well as setting you up for a number of other health issues.

The withdrawal effects of quitting can also cause elevated blood pressure, but this should only be temporary.

While it’s seen as less harmful than smoking, a 2021 study found that vaping can also raise blood pressure.

6. Reduce stress

Easier said than done, we know. But stress has several effects on the body, one of them being that it contributes to surges in stress hormones, which can then increase blood pressure.

Different people find different ways to reduce stress and keep their mental health in good order – some prefer a relaxing activity like yoga or reading, and others find physical activity more effective. You could:

• Get some exercise and boost your mental and physical health simultaneously. It doesn’t have to be intense – a walk in the fresh air could be all that’s needed (read about how walking or jogging is an effective drug free antidepressant.)
• Talk to or spend time with friends and family.
• Do something that makes you laugh, like watching comedy.
• Practise meditation or mindfulness – Headspace and Calm are two apps you could try to get started.
• If stress is making it harder to function day to day, speak to a doctor or mental health professional.

7. Take your medication

If your doctor has prescribed blood pressure medication, ensure you take the correct dose at the right time. Medications can help control hypertension by relaxing blood vessels, allowing blood to pass through more easily and relieving stress on your heart and organs.

Consistent blood pressure monitoring provides a comprehensive data set, empowering you and your healthcare provider to make more informed decisions about your medication.

Strategies to lower your diastolic blood pressure naturally

Several natural remedies have been found to be effective in lowering blood pressure in general, including garlic, omega-3 supplements, and hibiscus tea.

• Garlic contains compounds that could help relax blood vessels and lower blood pressure.
• Omega-3 fatty acids, which are found in fish, nuts, and seeds, have also been found to have blood pressure-lowering effects. They work by reducing inflammation and improving blood vessel function, which can help lower diastolic blood pressure.
• Hibiscus tea is another natural remedy that has been found to be effective in reducing diastolic blood pressure. It contains antioxidants called anthocyanins, which can help lower blood pressure by reducing the constriction of blood vessels.

When using natural remedies to lower diastolic blood pressure, it’s important to use them safely and effectively. Always consult with your healthcare provider before trying any new natural remedy, especially if you are taking medication or have a medical condition. Herbs and supplements can interact with medications, just as drugs can interact with each other. It’s important to inform your healthcare provider of all the remedies you’re using.

Since studies have traditionally focused on systolic blood pressure, we’re still discovering the true significance of diastolic blood pressure. If you’re affected, by far the best approach is to work with your doctor to develop an appropriate treatment plan.

Disclaimer: This article is for informational purposes only and does not contain medical advice, and is not a replacement for medical advice. The information in this article is not intended to diagnose, treat, cure, or prevent any disease. Talk to a qualified medical professional before making any changes to your health regimen.

Sources:

High blood pressure, Heart and Stroke Foundation of Canada – https://www.heartandstroke.ca/heart-disease-risk-and-prevention-condition-risk-factors-high-blood-pressure

The DASH Diet to lower high blood pressure, Heart and Stroke Foundation of Canada, October 4, 2024 – https://www.heartandstroke.ca/healthy-living-healthy-eating-dash-diet

Signs and symptoms of high blood pressure, Government of Canada, May 2, 2017 – https://www.canada.ca/public-health-services-diseases-heart-health/high-blood-pressure/signs-symptoms-high-blood-pressure

Low-risk alcohol drinking guidelines, Government of Canada, July 5, 2021 – https://www.canada.ca/health-canada-services-substance-use-alcohol-low-risk-alcohol-drinking-guidelines

Does Smoking Increase Your Risk of High Blood Pressure? Healthline, July 27, 2022 – https://www.healthline.com/health-high-blood-pressure-hypertension-smoking-and-hypertension

Nutrition labelling: Front-of-package nutrition symbol, July 11, 2024 – https://www.canada.ca/health-canada-services-food-nutrition-nutrition-labelling-front-package

Cross-Sectional Associations of Smoking and E-cigarette Use with Self-Reported Diagnosed Hypertension: Findings from Wave 3 of the Population Assessment of Tobacco and Health Study, March 9, 2021 – https://www.ncbi.nlm.nih.gov/articles-PMC7999635

Vigorous Workouts Alleviate Depression Better Than Easy Ones, Psychology Today, February 21, 2024 – https://www.psychologytoday.com/the-athletes-way-vigorous-workouts-alleviate-depression-better-than-easy-ones

Putting takeout to the test: the shocking amount of sodium in some restaurant meals, CBC, January 6, 2023 – https://www.cbc.ca/news-marketplace-sodium-restaurants-16702455