How to reduce diastolic pressure

Diastolic blood pressure is the pressure in the arteries when the heart relaxes between beats. Save roberthyrons / iStock / Getty Images

Diastolic blood pressure is the pressure in the arteries when the heart relaxes between beats. This is the low number of reader blood pressure. It could be cause for concern if it rises above 100 mmHg, and diastolic pressure increases the risk of a person suffering a heart attack and stroke. Fortunately if you make some simple changes, you can reduce the risk of high blood pressure low or unused medications.

How to reduce diastolic pressure

Know your risk factors. Age, smoking, excessive drinking, consuming too much caffeine, being overweight, stress and a family history of high blood pressure are common factors that may increase your risk of high blood pressure. Many people develop high blood pressure at some point they age. Although heredity may play an important role, people who are obese are excellent candidates to suffer. Stress may not really be the cause but being under constant stress can cause the pressure back to normal levels.

Check your blood pressure often if you tend to be high. People with high blood pressure usually does not experience symptoms. A pressure less than 80 is considered ideal. Health professionals believe that a pressure between 81 and 90 is at the limit. Reading a diastolic pressure greater than 90 it is considered high.

Eat a balanced diet that includes plenty of fresh fruits and vegetables along with other foods rich in calcium, potassium and vitamin C. A study published in the Nutrition Journal found that high levels of ascorbic acid may help lower diastolic blood pressure. It includes low-fat dairy products and whole grains to your diet to maintain pressure reading too low.

Reduce your sodium intake and avoid foods high in saturated fat and cholesterol. Eating food too salt add more liquid to the blood, causing an increase in blood pressure. According to the Dietary Guidelines for Americans 2005 (2005 Dietary Guidelines for Americans), most Americans tend to eat too many salty foods. The more sodium a person consumes, are more likely to have high blood pressure. Do not let the salt on the table. Use it in the kitchen less by reducing the amount by a third and then half.

Make enough exercise. This is beneficial when it comes to losing weight as lower your blood pressure. Physical activity also strengthens your heart. As a result, it can pump more blood throughout the body with less effort. This means there less force against the walls of the arteries, reducing blood pressure. In many cases, if people exercise regularly, they do not need drugs to lower blood pressure. You must do at least 30 minutes of aerobic the activity most days.

Lose weight. If your weight is above 30% of your ideal weight, it's time to despojarte a few pounds. People who are overweight have more blood volume in their bodies and the heart must work harder to pump blood. The American Association of Kidney Patients (American Association of Kidney Patients) warns that being overweight makes the person more risk of kidney disease, which interferes with the body's ability to regulate when sodium and fluids. But for every pound you lose, your diastolic blood pressure will drop a point.