Diastolic blood pressure, the lower or bottom number in a blood pressure reading, is the amount of pressure in your heart as it relaxes and receives blood flow. High diastolic blood pressure causes health problems, the most significant of which being heart attacks, in adults between the ages of 30 and 50. If your blood pressure reading shows a diastolic blood pressure reading of 90 mmHg, the marker for high blood pressure, or even 80 mmHg, speak to your doctor about dietary changes to lower your blood pressure. Dietary changes could also affect your systolic blood pressure, the higher number.
Weight Loss
Being overweight can contribute to high blood pressure. If you are overweight, losing as little as 10 lbs can lower your diastolic blood pressure, according to the National Institutes of Health. Anyone with a body mass index over 30 could be at risk for high diastolic blood pressure. Develop a diet plan with your doctor so you lose weight slowly -- anywhere from 1/2 lb to 2 lbs per week. To lose 1 lb per week, trim about 500 calories out of your diet daily. You can also combine physical activity with calorie restriction to meet your weight loss goals.
DASH Diet
DASH, or Dietary Approaches to Stop Hypertension, is a clinically proven diet that helps you control your systolic and diastolic blood pressure. The DASH diet allows you to eat carbohydrates as the primary calorie source, particularly whole grains, fruits and vegetables. The diet also limits your fat intake, particularly saturated fats and cholesterol.
According to DASH, a 2,000 calorie per day diet consists of six to eight servings of whole grains such as cereal, rice and pasta; four to five servings of vegetables like carrots, broccoli and greens; four to five servings of fruits such as bananas, apples and pears; two or three servings of low-fat dairy; six or fewer servings of lean meat such as fish and turkey; and only two or three servings of fats and oils. You should also eat four or five servings of nuts, seeds and legumes every week.
Essential Nutrients
In a DASH diet comparison study of varying sodium intake levels, Harvard University researchers found that following the DASH diet and consuming no more than 1,500 mg of sodium per day was more effective at lowering blood pressure than the same diet with a 2,400 mg or higher sodium intake. Additionally, increasing your daily intake of potassium with foods like sweet potatoes, bananas and greens could limit the effect sodium has on your blood pressure. Speak to your doctor for more information about calcium, magnesium, fiber and other nutrients that can lower your diastolic blood pressure.
Dietary Changes
Make gradual changes to your diet as you begin to use DASH or another diet plan to control your diastolic blood pressure. Change to your lifestyle and eating habits by writing down everything you eat in a food diary as well as the nutritional content and calories. Set goals for yourself, such as adding a vegetable or fruit serving to a meal every week, until you have enough blood pressure lowering foods in your diet.
References
- University of Maryland Medical Center; High Blood Pressure; Harvey Simon, M.D.; May 2009
- National Institutes of Health; Your Guide to Lowering Blood Pressure; May 2003
- Columbia University; Managing High Blood Pressure Through Diet; August 1998
- Harvard Medical School; Low-Sodium DASH Diet Lowers Blood Pressure; January 2001
- Mayo Clinic; DASH Diet -- Healthy Eating to Lower Your Blood Pressure; May 2010
- American Heart Association; Potassium and High Blood Pressure; January 2011
