stolic blood pressure is the amount of pressure in your arteries when your heart is not beating.Your risk for heart attack, stroke, and other health problems can increase if you have a blood pressure number of 90 or higher.In the same way that your systolic blood pressure can be lowered by practicing a series of healthy diet, exercise, and lifestyle changes, so can your diastolic blood Pressure.
Step 1: A diet consisting of healthy whole foods is what you should eat.
Fruits, vegetables, whole grains, lean proteins, nuts, seeds, low-fat dairy products, and foods high in potassium help improve heart health and lower blood pressure.Cut back on processed and high in sugar and fat foods if you want to consume more whole foods.You should aim to reduce your intake of processed foods.Fish, chicken, and grass-fed beef are high-quality lean meat.Limit your consumption of sweets to less than 5 a week.Fruits and vegetables with high levels of potassium can help balance out the effects of sodium.
Step 2: It's a good idea to reduce your salt intake.
Your heart and arteries work harder to pump blood when you consume more salt.It is recommended to consume no more than 1,500 grams of salt per day.If you want to improve your health, use sea salt instead of table salt.It's important to keep in mind that the average amount of salt in a cup is 2,300 calories.More than twice the recommended amount of sodium is consumed by the average person.The amount of work your heart and blood vessels must do can be increased by excess salt in your body.As a result, excess sodium increases your blood pressure.Don't eat foods that have more than 140 calories per serving.Limit any compound with "sodium" or "Na" in it.If you want to enhance the taste of food, use other herbs, spices, and naturally-flavoring ingredients.
Step 3: Don't drink or consume alcohol.
Studies show that moderate alcohol consumption can improve heart health, but consuming more than one or two alcoholic beverages per day increases blood pressure and has adverse health effects.You can lower your alcohol intake by consulting with your healthcare provider."One drink" equates to 12 ounces of beer, 5ounces of wine, or 1.5 ounce of liquor.
Step 4: You can either reduce or eliminate your caffeine intake.
When caffeine blocks the hormone responsible for keeping arteries widened, it raises blood pressure.If you need an energy boost, switch to natural white, green, and black teas instead of drinking coffee, energy drinks, or sodas.Coffee may or may not have an effect on your blood pressure.If you don't drink it often, it can cause a big spike in blood pressure, but if you've been consuming it regularly for a long time, the effect is less significant.If your blood pressure increases by 5 to 10mmHg after 30 minutes of drinking a beverage, you should look at cutting back.If you decide to reduce your coffee consumption, take several days to do so and reduce it to about two cups a day.
Step 5: Red meat should be avoided or reduced.
The risk of developing heart disease is increased by regular consumption of red meats.The high fat content in meat raises cholesterol and increases blood pressure.It's a good idea to stop eating beef and steak and instead eat chicken, turkey, and fish.
Step 6: It's a good idea to avoid sugar and drinks.
Sugary snack foods and drinks can cause your blood pressure to go up, so try to cut them out of your diet.If you still have a sweet tooth, enjoy some dark chocolate since it can help lower your blood pressure.
Step 7: You should increase your intake of the omega 3s.
It is possible to improve your heart health and reduce your risk of heart disease by eating foods rich in Omega 3 fatty acids.walnuts, salmon, tuna, mackerel, sardines, and tilapia are some of the foods rich in Omega 3.You should get 2 to 3 serving of healthy fat a day.Just about any type of fat can help your blood pressure.There are many plant-based oils, including olive oil, canola oil and peanut oil.Saturated fats and trans fats have a negative effect on your blood pressure.Fried and processed foods are included.
Step 8: Most days of the week you should exercise for at least 30 minutes.
Exercise helps strengthen your heart muscles, improves blood flow, and allows you to pump more easily with less effort.Add physical activity to your daily routine if you don't mind doing it.Start walking, running, cycling, dancing, or swimming and work with your healthcare provider to develop an exercise routine that works best for you.The type of exercise you do will affect how much you need.Try to do 75 minutes of vigorous exercise a week, but check with your doctor to see if your heart can handle it.If you have a heart problem, your doctor may advise moderate exercise until your health improves.
Step 9: Lose weight.
Since their hearts have to work harder at pumping blood throughout their entire bodies, people with a high body mass index are more likely to have high blood pressure readings.If you want to lose weight, focus on exercising regularly and eating healthy foods, and consult with your healthcare provider about other effective weight-loss treatments.Losing as little as 10 pounds can improve your blood pressure numbers.Carrying extra weight around your waist can affect your blood pressure.As a general rule, aim to have a waist measurement of less than 40 inches for a male and more than 35 inches in a female.
Step 10: Don't smoke cigarettes.
Nicotine in cigarettes increases your risk for heart disease, blood clot, and stroke.If you can't quit smoking, stop smoking immediately and consult with your healthcare provider about effective smoking cessation methods.
Step 11: Try to fast intermittently.
If you want to avoid eating whenever you feel hungry, set a time during the day where you don't eat anything.Try to start with 1 or 2 days where you can fast for 8 hours.If you have type 1 diabetes, suffer from eating disorders, or are pregnant, you should not fast on days when you aren't.
Step 12: Stress can be reduced and managed.
Under stress, your body releases chemicals and hormones that narrow your blood vessels and cause your heart to beat faster.Major heart problems such as stroke, heart attack, and heart disease can be caused by long-term stress.Eliminating stressors from your life will lower your blood pressure.Don't watch too much TV and overload on information.Relaxing activities, such as yoga and meditation, could potentially reduce your blood pressure.While there are many ways to reduce stress, some ideas you can start putting into practice right away include identifying and avoiding your stress triggers, taking 20 minutes daily to enjoy a relaxing activity, and practicing gratitude.
Step 13: You should check your cholesterol regularly.
It is important to check your cholesterol on a regular basis.If you are over 40, you should get screened for high cholesterol every time you visit the doctor.
Step 14: A magnesium supplement can be taken.
Magnesium can help with muscle and nerve function, as well as lower your blood pressure.If you want to maintain healthy levels of magnesium in your body, aim to have about 300 to 400 a day.
Step 15: Understand your numbers.
The pressure when your heart beats is the top number of your blood pressure reading.The pressure in between beats is the bottom number.Practices aimed at lowering your blood pressure will usually lower it as well.
Step 16: Track your blood pressure.
If you use a blood pressure cuff at home, the pharmacy, or your doctor's office, you can determine if your diet and lifestyle habits are effective at lowering blood pressures.Those at risk for high blood pressure have readings between 80 and 89 millimetres of mercury.The normal blood pressure range is between 70 and 80mmHg, but it may be lower if you are young or exercise frequently.If you have been diagnosed with high blood pressure, you need to check it twice a day for a week.You should switch to two or three times a week after that.Once your blood pressure is under control, you can go back to relaxing once or twice a month.It is possible to have a blood pressure that is too low.If your heart isn't pumping enough blood to reach all your vital organs, it means you have low diastolic blood pressure.This may be due to strenuous exercise, but also to more serious conditions.You may increase your stroke and heart attack risk as a result.
Step 17: You should consult your doctor.
Even if you can lower your blood pressure at home, it is still a good idea to consult with your doctor or another healthcare provider about your heart health.You and your doctor can work out a treatment plan that will improve and maintain your health with regards to blood pressure concerns.Your doctor will be able to guide you on ways to manage your overall heart health while lowering your diastolic blood pressure, and can also advise on how to lower it to a healthy level.If you have a chronic illness or are taking medication, it's important to talk to your doctor about your blood pressure.
Step 18: Take medications for high blood pressure.
Drugs that can help manage and lower your blood pressure can be obtained from your healthcare provider.Combining prescription drugs with healthy lifestyle changes has been shown to lower blood pressure.Depending on other health concerns, the exact medication your doctor prescribes may be different.Thiazide diuretics are the most commonly prescribed drug for healthy people.If you have a family history of heart problems, your doctor may prescribe a blocker.If you have diabetes, your doctor may recommend an Angiotensin II blocker.If you only have elevated diastolic blood pressure, you won't need medication.When diet and lifestyle changes haven't fixed the problem, it's a good idea to consult your doctor.
Step 19: Follow your treatment plan.
This helps reduce your risk of health problems related to high blood pressure.Make physical activity a priority if you want to lower your blood pressure.If your doctor prescribes a medication that has a negative side effect, you should ask him or her to reduce the dose or switch to another medication.You should have a follow-up with your doctor after taking blood pressure medication.You may be able to stop taking the medication at a point in time.