When you have your blood pressure taken, your doctor or health care professional is actually measuring the pressure on the arterial walls in your body as blood is pumped through. The lower number -- known as your diastolic blood pressure -- refers to your blood pressure while at rest. High diastolic blood pressure could mean that your body has to work too hard to pump blood, which indicates conditions such as high cholesterol, heart disease and plaque buildup in the arteries. To lower diastolic blood pressure, your overall blood pressure numbers must both come down.
Step 1
Exercise on a daily basis. Exercise, especially cardiovascular workouts, helps to strengthen the function of the heart so it pumps blood more effectively through the body with less pressure on your arteries. Even a thin person can have high diastolic blood pressure if he's unhealthy and out-of-shape internally. Aim for at least 30 minutes of exercise on a daily basis.
Step 2
Eat a diet rich in heart-healthy foods known to help lower blood pressure. The diet, known as the Dietary Approaches to Stop Hypertension (DASH), promotes foods which are high in whole grains, complex carbohydrates, healthy fats, protein and fiber. These all work to help reduce bloating in your body while limiting your intake of foods which contribute to weight gain, such as saturated fats and sweets.
Step 3
Lose weight if you're overweight or obese. Being overweight or obese puts higher amounts of pressure on your arteries as your heart struggles to pump blood through layers of fat and tissue using arterial walls that have buildup and swelling. Even when you're at rest, your body struggles in its processes, putting you at a higher risk for heart attack and stroke. Losing just 5 to 10 percent of your overall weight helps reduce the pressure on your arteries, so see your doctor for a comprehensive and healthy weight loss plan.
Step 4
Quit smoking if you're a smoker. Smoking results in the buildup of plaque in arterial walls, making it more difficult for blood to pass through. The problem results in an increased risk of blood clots and strokes as a result of high blood pressure. The mere presence of nicotine in the bloodstream raises blood pressure by 10 mm Hg for at least an hour after you smoke, resulting in detrimental results if you smoke or are exposed to secondhand smoke constantly throughout the day.
Step 5
Visit your doctor regularly to have your blood pressure tested. Pay attention to the lower or diastolic number. Blood pressure is measured using millimeters of mercury and a healthy person's diastolic blood pressure should be below 80 mm Hg. If you have a diastolic blood pressure of between 80 to 90 mm Hg, you're considered prehypertensive, which means you're on your way to dangerously high blood pressure and should act immediately to keep blood pressure at a safe and healthy level.
References
- National Heart Lung and Blood Institute: What Is High Blood Pressure?
- U.S. Department of Health and Human Services: Your Guide to Lowering Blood Pressure
- FamilyDoctor.org; High Blood Pressure: Things You Can Do to Help Lower Yours; October 2010
- MayoClinic.com; High Blood Pressure (Hypertension); March 2011
