12 Ways to Lower Your Diastolic Blood Pressure Naturally

High blood pressure is a serious condition that affects nearly half of all Americans. 

And only one out of every four people who suffer from high blood pressure in the United States, have it under control. 

Those people who have a high diastolic blood pressure need to make lifestyle changes, to start getting their condition under control.

So in this video, I’m going to teach you 12 ways to lower your diastolic blood pressure naturally.  

Start Eating the DASH Diet Plan

The word DASH stands for “Dietary Approaches to Stop Hypertension.” 

Hypertension is another name for high blood pressure. 

The diet was first created by the National Institute of Health, based on extensive nutritional research, specifically designed to help lower your high blood pressure.

Although it’s referred to as a diet, it’s really a lifelong eating plan designed to help lower or prevent high blood pressure.  

The DASH diet includes lots of vegetables, whole grains, fruits, low-fat dairy products, beans and smaller amounts of nuts and seeds.  

It also includes lean meats like chicken and fish. 

One of the biggest rules in the DASH diet is to avoid sodium.  

The DASH diet is a very low sodium diet, because sodium is known to increase your diastolic blood pressure. 

Stop Smoking (if you smoke)

You and I both know that smoking is bad for your lungs. 

What you may not know is that smoking is dangerous for your heart and your diastolic blood pressure.  

A big part of the problem is the nicotine in cigarette smoke.

Nicotine increases your heart rate and diastolic blood pressure, it narrows your arteries, it hardens the artery walls, and it promotes blood clots in your arteries.  

So if you smoke, make it your number one goal to stop as soon as possible.

Start Exercising

I’m sure you’ve heard that exercise is good for your heart, and here’s why?  

Your heart is a muscle and the more you use it, the stronger it becomes.  

When your heart gets stronger, it takes less effort to pump your blood.  

Since it doesn’t take as much effort to pump, the force on your arteries is reduced which lowers your diastolic blood pressure.

You should try to exercise about 30 minutes a day doing any type of aerobic activity that you enjoy.

 Reduce Drinking Alcohol

Drinking too much alcohol can raise blood pressure to unhealthy levels.

Limiting your alcohol will benefit your health by keeping your weight down and your blood pressure. 

If you’re taking medication for your high blood pressure, you should avoid alcohol altogether.

If you’re not taking medication, but have high blood pressure, you should limit your drinking to only two drinks for a man, and only one drink for a woman.

5.  Start Eating More Potassium

Eating potassium rich foods can help to lower your diastolic blood pressure in a couple of ways.

The first way, is it decreases the negative effects of sodium, which causes high blood pressure.

When potassium levels go up, sodium levels go down. 

Potassium also eases the tension in your blood vessel walls, which helps to lower your blood pressure.

The recommended potassium intake for an average adult is around 4,700 milligrams (mg) per day.

But if you have any type of kidney problems, too much potassium can be harmful.

I have a kidney disease so I eat very low amounts of potassium.

6.  Eat Less Sodium

When your body has high amounts of sodium, it holds extra water in to flush the salt from your body.

And when your body holds in excess water, it puts a strain on your heart and blood vessels, which causes high diastolic blood pressure. 

For the average person, 2,500 mg of salt is the recommended daily dose.

However, for those of you with high blood pressure, you should reduce your daily dose of sodium to no more than 1,500 milligrams a day.  

7.  Start Losing Weight

As you gain weight, your blood pressure can rise.  

With the increase in the size of your body, there is greater need to circulate more blood through your blood vessels and arteries.

High blood pressure increases as more pressure is placed on the walls of your arteries and vessels.

Losing weight, especially in the abdomen area, will take the pressure off these arteries and blood vessels, and lower your overall blood pressure.

Dropping those unwanted pounds will also help you lower your risk of other health conditions that go along with high blood pressure.

8.  Reduce Eating Sugar

Sugars are sweet, but not to your body.  

Studies are finding that limiting sugar and simple carbs, can aid in lowering your blood pressure and losing weight.

The problem with sugars is that they can start the chain reaction that leads to high blood pressure.  

Sugars can increase uric acid.  

Uric acid prevents nitric oxide from working properly within the blood vessels. 

Nitric oxide’s role is to keep the blood vessels elastic and flexible.  

Without enough nitric oxide, the blood vessel walls are stiff and strained and your blood pressure rises.

In order to keep your body performing properly, the American Heart Association says the maximum amount of sugars you should eat in a day is 37.5 grams for men and 25 grams per day for women.

9. Start Taking Natural Supplements 

There are many herbs and plants that are associated with reducing blood pressure.

Keep in mind that the exact dosages, and components of your natural supplements require proper research and study.

In addition, if you’re taking any prescription medications, always consult your doctor or pharmacist before taking supplements.   

Here’s just a partial list of plants and herbs that are used to create natural supplements to lower blood pressure.

  • Grape seed extract
  • Cat’s claw 
  • Celery juice 
  • Hawthorn berry
  • Hibiscus tea
  • Beetroot
  • Ginger root
  • Magnesium
  • Garlic
  • Nattokinase

Just to name a few.

10.  Reduce Your Stress

When your stress increases, so does your diastolic blood pressure.

The good news is that this increase in blood pressure is temporary.  

The truth is, that researchers aren’t sure that stress directly causes high blood pressure in the long run.

However, they do know that unhealthy responses to stress can damage your arteries, blood vessels, heart and kidneys, which does lead to higher blood pressure.

So instead of smoking a cigarette, having a drink, or filling your mouth with junk food when you’re stressed, go ahead and take a nap, go for a jog, meditate, simplify your schedule or count your blessings.  

Make a change and notice how better you feel.

11.  Start Eating Berries

All berries contain antioxidants that support the function of endothelial cells in the body.  

Endothelial cells form a cell layer that lines your blood vessels and regulates the blood going to your arteries.

Studies have shown that blueberries, blackberries, and raspberries contain the most antioxidants, and therefore, are best able to lower your blood pressure.

So if you want to decrease your diastolic blood pressure, start eating more berries. 

12.  Reduce Your Caffeine

Drinking high amounts of caffeine can cause your adrenal glands to release more adrenaline, which causes your blood pressure to increase.

So how much is too much caffeine?

It depends on each person.

Some researchers say that people who drink high amounts of caffeine can develop a tolerance for it, which diminishes the effects on the body.  

But most doctors agree that drinking more than 400 mgs. of caffeine a day, can increase your blood pressure. 

That comes out to about four cups of coffee a day.

If you want to find out for yourself, take the caffeine test.  

Take your blood pressure, then drink the caffeine.  

Wait 30-120 minutes and then monitor your blood pressure again. 

If it spikes, you might consider reducing your caffeine intake to no more than 200 mg a day and be especially mindful not to consume it before activities that will naturally increase your blood pressure.

Okay, in this article I’ve talked about 12 different ways to lower your diastolic blood pressure. 

These are simple lifestyle changes that you can do that will have a dramatic effect on lowering your diastolic blood pressure. 

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