How to Lower Diastolic Blood Pressure

How to Lower Diastolic Blood Pressure: 21 Proven Techniques

How to Lower Diastolic Blood Pressure: 21 Proven Techniques

How to Lower Diastolic Blood Pressure is key to maintaining heart health. Diastolic pressure, the bottom number in a reading, reflects the pressure between heartbeats. When diastolic blood pressure is consistently high, it puts stress on blood vessels and vital organs. Luckily, there are many natural ways to lower your numbers with lifestyle changes and home remedies.

This comprehensive guide covers 21 effective strategies for How to Lower Diastolic Blood Pressure. Implement as many as possible into your routine to see real improvements. Be patient and persistent, as it takes time to see lasting results.

Key Takeaways for How to Lower Diastolic Blood Pressure

  • Lose excess weight through diet and exercise.
  • Limit sodium and alcohol intake.
  • Increase potassium consumption with foods like bananas and spinach.
  • Take blood pressure supplements like garlic, magnesium, and coenzyme Q10.
  • Manage stress levels through yoga, meditation, and deep breathing.
  • Quit smoking and avoid secondhand smoke.
  • Get 7-9 hours of high-quality sleep per night.
  • Engage in regular cardio and strength training exercises.
  • Drink unsweetened hibiscus tea to lower blood pressure.

Introduction to How to Lower Diastolic Blood Pressure

Diastolic pressure measures the force exerted on blood vessel walls between heartbeats while the heart is relaxed and refilled with blood. How to Lower Diastolic Blood Pressure involves making lifestyle modifications that support healthy circulation. When diastolic pressure remains elevated, it puts extra strain on the cardiovascular system.

High diastolic blood pressure, also called diastolic hypertension, is diagnosed when the diastolic reading stays above 80 mmHg. Ideal diastolic pressure is below 80 mmHg. The higher the diastolic pressure, the higher the risks of serious conditions like heart attack, stroke, kidney disease and heart failure.

21 Proven Techniques for   How to Lower Diastolic Blood Pressure

21 Proven Techniques for How to Lower Diastolic Blood Pressure
21 Proven Techniques for How to Lower Diastolic Blood Pressure

Natural remedies, diet changes and stress reduction techniques can all help safely improve diastolic pressure. Work closely with your doctor if lifestyle changes are not sufficient and medication is needed.

Here are 21 effective tips for How to Lower Diastolic Blood Pressure the natural way:

  1. Lose Excess Weight

Carrying extra pounds strains the circulatory system and increases blood pressure. Losing just 5-10% of body weight can make a significant difference. To lose weight:

  • Reduce calorie intake by 500 per day.
  • Limit processed foods and sugar.
  • Engage in 150 minutes of moderate exercise like brisk walking per week.
  • Add 2-3 strength training sessions weekly.
  • Do HIIT workouts 2-3 times per week to ramp up fat burning.
  1. No/Limit Alcohol Intake

Drinking more than moderate amounts regularly causes blood pressure to rise. To keep diastolic pressure in check:

  • Limit alcohol to 1 drink or less per day for women, 2 for men.
  • Avoid binge drinking episodes.
  • Take a break from alcohol completely if your blood pressure is very high.
  • Choose low-calorie options like wine spritzers or vodka sodas.
  • Sip slowly and be mindful of servings.
  1. Quit Smoking

The toxins in cigarette smoke damage blood vessels and restrict blood flow. To quit:

  • Make a firm plan to stop smoking and set a date.
  • Tell family and friends for support in quitting.
  • Ask your doctor about nicotine patches, gum, lozenges, or prescription aids.
  • Avoid smoking triggers like drinking alcohol.
  • Take deep breaths when cravings hit.
  • Take up new hobbies, exercise, or chew gum to distract from urges.
  1. Manage Stress Levels

Chronic stress leads to elevated cortisol, which signals the body to retain sodium and fluid, increasing blood pressure. To reduce stress:

  • Build relaxing activities into your daily routine like yoga, meditation, reading, and bubble baths.
  • Participate in hobbies you enjoy taking your mind off worries.
  • Spend time outdoors walking or gardening.
  • Get emotional support from friends and family.
  • Use deep breathing techniques throughout the day.
  • Diffuse calming essential oils like lavender and bergamot
  1. Exercise Regularly

Physical activity strengthens the heart muscle, improves circulation, and reduces blood pressure. Aim for:

  • 150 minutes per week of moderate exercise like brisk walking
  • 30-60 minutes most days
  • Add cardio intervals like jogging or biking 2 days per week.
  • Do resistance training 2 days per week to build strength?
  • Stretch after workouts to relax muscles.
  • Take rest days when needed to recover.
  1. Reduce Sodium Intake

Consuming less sodium allows blood vessels to relax and reduces fluid retention. Tips for lowering salt intake include:

  • Limit processed frozen meals, canned goods, and fast food.
  • Read nutrition labels closely to avoid high-salt foods.
  • Skip adding salt when cooking or at the table.
  • Season foods with spices, herbs, and lemon instead of salt.
  • Avoid salty snacks like chips, pretzels and crackers.
  1. Increase Potassium Consumption

Getting enough potassium helps lower sodium levels in the bloodstream to reduce pressure. Boost potassium by:

  • Eating bananas, sweet potatoes, potatoes, leafy greens, mushrooms, beans
  • Choosing potassium-rich yogurt, milk, oranges, and kiwis
  • Take a 400-500 mg potassium supplement if your diet is lacking.
  • Limiting potassium supplements if kidney issues are present.
  • Asking your doctor about potassium blood level testing
  1. Limit Caffeine Intake

Consuming more than 2-3 caffeinated drinks per day may interfere with blood pressure control. Those with hypertension should:

  • Limit coffee, tea, soda, and energy drinks to 2 per day.
  • Avoid caffeine after noon so it does not disrupt sleep.
  • Gradually cut back on caffeine rather than going cold turkey
  • Stay hydrated by drinking water to prevent withdrawal headaches.
  • Consider decaf coffee and herbal tea as alternatives.
  1. Reduce Added Sugar

Frequent sugar spikes can lead to weight gain, diabetes, and cardiovascular damage. Minimize added sugars by:

  • Avoiding sweetened beverages like soda, specialty coffees, fruit juice
  • Limiting sugary treats like cakes, cookies, candy, ice cream
  • Reading nutrition labels closely and choosing low-sugar products
  • Using small amounts of raw honey, maple syrup, and stevia to satisfy cravings.
  • Eating more complex carbs like whole fruits and vegetables
  1. Eat Anthocyanin-Rich Foods

Anthocyanins in berries help control blood pressure. Consume daily:

  • 1 cup mixed berries like strawberries, raspberries, blueberries
  • Cherries, pomegranate, and dark purple grapes
  • Purple sweet potatoes and red cabbage
  • Beverages with berry extracts like açai juice
  1. Take Magnesium Supplements

Magnesium relaxes blood vessels and regulates calcium channels. Supplement tips:

  • Take 400-500 mg of elemental magnesium daily.
  • Choose forms like magnesium glycinate for better absorption.
  • Take with food to minimize upset stomach.
  • Pair with calcium citrate.
  • Get magnesium from spinach, nuts, avocado, and dark chocolate.
  1. Use Garlic Supplements

Garlic has natural blood thinning effects. To supplement:

  • Take 600-1200 mg of garlic extract in divided doses with meals.
  • Look for aged garlic extract for maximum benefits.
  • Avoid high doses if taking blood thinning medications.
  • Check with a doctor if taking diabetes medications.
  • Garlic may prolong bleeding during/after surgery.
  1. Take Coenzyme Q10

CoQ10 improves cardiac function and blood vessel elasticity. For supplementation:

  • Take 100-200 mg capsules once or twice daily with food.
  • Give the body 2-3 months to see a decrease in blood pressure.
  • Use the reduced form called ubiquinol for optimal absorption.
  • Speak to your doctor first if taking statin cholesterol medications.
  1. Consume Hawthorn Extract

Hawthorn berry improves blood flow and gently flushes fluid buildup.

  • Take 500-1000 mg capsules daily or drink hawthorn tea.
  • Look for products standardized to contain 1-2% vitexin.
  • Avoid taking nitrate drugs for heart conditions.
  • May interact with heart medications, so check with your doctor.
  1. Increase Fish Oil Intake

Omega-3 fatty acids support heart health and supple arteries.

  • Take 2-4 grams of fish oil capsules per day with food.
  • Look for EPA/DHA forms for better absorption.
  • Eat salmon, tuna, and sardines 2-3 times per week instead of supplementing.
  • Avoid fish oil if taking blood thinners.
  1. Check Blood Pressure at Home

Home monitoring helps track blood pressure reductions over time.

  • Use a validated upper arm cuff monitor for best accuracy.
  • Take readings at the same time daily, like morning and evening.
  • Record your results to discuss with your doctor.
  • Make sure to sit quietly for 5 minutes before checking.
  1. Practice Deep Breathing

Slow, deep breathing stimulates the vague nerve to lower blood pressure quickly.

  • Take long, slow inhale through the nose, filling the belly with air.
  • Pause after inhaling, then exhale slowly through the mouth.
  • Work up to holding inhalation for 5 seconds and exhalation for 6-7 seconds.
  • Repeat breathwork for 10-15 minutes daily for ongoing effects.
  1. Take Warm Baths

Warm water induces relaxation, increasing blood flow.

  • Add Epsom salts to bathwater to absorb magnesium through the skin.
  • Avoid extreme hot temperatures to prevent lightheadedness.
  • Shower beforehand so you’re in clean water rather than soaking in dirt.
  • Sip on mineral water to stay hydrated while soaking.
  1. Drink Hibiscus Tea

Hibiscus acts as a natural diuretic to reduce blood pressure.

  • Drink 2-3 cups of hibiscus tea daily.
  • Choose non-sugar-added varieties to avoid empty calories.
  • Look for organic blends with real hibiscus flowers.
  • Make a pitcher to have on hand in the fridge.
  1. Diffuse Essential Oils

Scents like lavender and ylang-ylang promote calmness.

  • Add a few drops of oil to an aroma diffuser and inhale the vapor.
  • Place oils in bathwater for relaxation through scent and touch.
  • Rub diluted oils into pressure points at temples, wrists, and neck.
  • Use along with deep breathing for multiplying effects.
  1. Stay Consistent

It takes time to see significant reductions in diastolic blood pressure. Stick with your regimen and know that small improvements today set you up for better heart health tomorrow.

Implement as many of these tips as you can into your daily routine for optimal results. Be patient and persistent in caring for your cardiovascular health.

Making diet and lifestyle modifications should be your first approach for How to Lower Diastolic Blood Pressure, rather than relying only on supplements. Implementing small, gradual changes leads to lasting results over time. Work closely with your healthcare provider to determine an optimal treatment plan.

Frequently Asked Questions About How to Lower Diastolic Blood Pressure


How long does it take to lower diastolic blood pressure naturally?

With consistent diet, exercise, stress management, and other lifestyle measures, you may see small improvements in 4-8 weeks. However, it takes at least 2-3 months of dedication to see significant lasting changes in diastolic pressure. Be patient and persistent.

What foods can I eat to reduce diastolic blood pressure?

Some of the best foods to lower diastolic pressure include berries, bananas, spinach, yogurt, nuts, seeds, fatty fish like salmon, foods rich in magnesium and potassium like avocados, and herbs/spices like garlic and cinnamon.

Is walking or running better for lowering diastolic blood pressure?

Both walking and running provide cardiovascular benefits that support lower diastolic pressure. Aim for 30-45 minutes most days. Walking is gentler while running burns more calories. Mix up your cardio routines.

How can I lower my diastolic blood pressure in 5 minutes?

For an immediate 5-minute reduction, try paced breathing exercises while sitting upright. Inhale deeply for 5 seconds, hold for 2 seconds, and exhale slowly for 5 seconds. Repeat for 5 minutes. Reducing stress and relaxing muscles quickly lowers pressure.

What herb is best for lowering diastolic blood pressure?

Some of the most effective herbs for lowering diastolic pressure include garlic, hawthorn berries, hibiscus, cinnamon, and green tea. Garlic and hawthorn relax blood vessels. Hibiscus and green tea act as diuretics to reduce fluid retention.


Implementing lifestyle changes like losing weight, reducing sodium intake, managing stress, exercising more, and taking supplements can help lower elevated diastolic blood pressure over time. How to Lower Diastolic Blood Pressure: Be consistent and patient when following these natural remedies, as it takes 2-3 months to see significant reductions. But with dedication to proven techniques for lowering diastolic pressure, you can improve your heart health in the long run. Don’t rely only on quick fixes – make gradual yet lasting diet and lifestyle changes for optimal results.

The good news is How to Lower Diastolic Blood Pressure can often be achieved with lifestyle changes and natural remedies. Here are 21 science-backed techniques:

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