How to Lower Diastolic Blood Pressure: Naturally and Quickly (2024)

Ways to lower diastolic blood pressure naturally and quickly include lifestyle changes, such as exercising, following a healthy diet, getting quality sleep, and much more.

Hypertension (abnormally high blood pressure) typically involves elevations in both systolic and diastolic blood pressures. However, some people have "isolated diastolic hypertension", for which the systolic pressure is relatively normal while the diastolic pressure is elevated.

If your diastolic blood pressure is too high, it isn't possible to reduce just diastolic blood pressure. However, these 16 tips may help lower systolic and diastolic blood pressure.

Lifestyle Changes

There are steps you can take to lower your diastolic blood pressure through a healthy lifestyle. The benefits of a healthy diet, improved sleep, smoking cessation, exercise, and stress management extend beyond your blood pressure to overall health and quality of life.

These lifestyle changes can work alongside any medication that may be needed to manage blood pressure.

Exercise

Routine exercise can help improve diastolic blood pressure, with traditional aerobic exercise still the recommended choice. However, isometric training appears to offer significant blood pressure benefits and can be done safely by people with mobility challenges or who have had a recent injury or surgery.

Other exercise options to improve blood pressure include:

• High-intensity interval training(HIIT)
• Dynamic resistance training
• Combined training (aerobics with weight lifting or other resistance training)

One study found that aerobic exercise lowered both systolic and diastolic blood pressure by five to seven points and lasted up to 22 hours. About 30 minutes of low-impact exercise can help lower blood pressure. Try walking, biking, or water aerobics.

Follow a Healthy Diet

Focusing on a heart-healthy diet can help lower overall blood pressure and reduce your risk of high blood pressure. The Dietary Approaches to Stop Hypertension (DASH) diet is designed to help you enjoy nutritious, heart-healthy meals that limit high-salt and processed foods.

The Mediterranean diet is another option that focuses on fresh, healthy foods while limiting trans and saturated fats in favor of olive oil. It reduces red meat, salt, and excessive sugar intake.

A 20-year study concluded following a Mediterranean diet long-term is associated with a lower incidence of hypertension, but did not specify systolic vs. diastolic pressure.

The American Heart Association recommends choosing heart-healthy foods and reading food labels to avoid foods with added sodium or sugar.

Limit High Sodium Foods

Having too much sodium in your system promotes water retention in the bloodstream. Over time, the extra volume of blood can stress and stiffen blood vessels,leading to high blood pressure.

The average American consumes about 3,400 mg of sodium per day, and most of it comes from packaged and prepared foods. The American Heart Association recommends most adults limit daily sodium intake to 1,500 mg.

Studies have shown reducing sodium intake improves both systolic and diastolic blood pressure linearly, meaning the more you lower sodium intake, the more blood pressure decreases.

Ways to lower sodium intake include:

• Limit fast foods and pre-packaged foods.
• When eating out, request that your meal be prepared without salt.
• Eat more fresh, whole foods, such as fruits and vegetables.
• Choose unsalted nuts, seeds, canned vegetables, beans, and broths.
• Limit the salt you add when cooking.
• Use spices and herbs to add flavor when cooking.
• Don't use a salt shaker at the table.

Maintain a Healthy Weight

Excess weight or obesity increases your risk of hypertension and affects both systolic and diastolic blood pressure. Losing even 10 pounds may help lower your overall blood pressure.

Eat Less Sugar

Foods with addedsugarscan add calories to your diet that mayincrease your risk of weight gain and obesity, which has a direct effect on both systolic and diastolic blood pressure.

Avoid foods and drinks that contain added sugars or sweeteners, such as:

• Soft drinks
• Sweetened coffee drinks
• Sports and energy drinks
• Sweetened teas
• Juice drinks
• Candy
• Baked goods, such as cakes, cookies, pastries, doughnuts, and muffins

Cut Back on Caffeine

When you limit your coffee drinking (or reduce other sources of caffeine), there can be an overall blood pressure benefit. People who use energy drinks like Red Bull experience increases in diastolic pressure as well as systolic pressure. These impacts occur in children, too.

Some studies have found no direct caffeine impacts on diastolic pressure but do find improvements in systolic and mean blood pressure when cutting back. More research is needed to understand the impact of caffeine.

Quit Smoking

Smoking tobacco changes the structure and function of your heart and the vessels that make up your cardiovascular system. It's a response to hundreds of chemicals inhaled, not just tobacco.

One study found heavy smokers had a higher prevalence of diastolic hypertension than light or medium smokers.

Secondhand smoke, e-cigarettes, and vaping, also should be reduced or eliminated to protect against high blood pressure. Smoking cessation resources are available to help you quit, and your healthcare provider can discuss medication and other options to boost your chance of success.

Quitting smoking reduces your risk of heart diseases, such as heart attack and stroke. Some studies suggest that the weight gain that occurs in many people who quit smoking can present a new risk for diastolic high blood pressure, though, so weight management is recommended.

Limit Pollution Exposure

Air quality and levels of particulate matter are increasingly associated with the development of specific diseases, including heart health and high blood pressure.

Studies show long-term exposure to specific types of particulate matter increases the risk for elevated systolic or diastolic blood pressure.

Experts suggest the following:

• Walk or use public transportation to improve overall air quality where you live.
• Time your activities to limit exposure when the air quality index is poor..
• Choose outdoor exercise locations away from busy roads and traffic
• Consider indoor air quality in terms of cooking, heating, and air filter use.

Reduce Alcohol Intake

One study found limiting or eliminating alcohol consumption can reduce systolic blood pressure, while excess alcohol raises it. But even people with healthy blood pressure levels can see increases with alcohol use.

A review of 36 studies concluded heavy alcohol users who cut back to moderate intake lowered their systolic blood pressure by about 5.5 points and diastolic pressure by about 4 points.

An analysis of more than 20,000 people from seven studies found that people who consumed 12 grams of alcohol per day (about 5 ounces of wine, but less than one beer) had higher blood pressure than those who did not use alcohol. The effect was even stronger and increased when more alcohol was consumed.

Get Quality Sleep

Healthy sleep, without disruptions for seven to eight hours, has been linked to lower risks of high blood pressure in some studies. In fact, if you take daytime naps due to poor sleep quality, you may have a 12% higher chance of a high blood pressure diagnosis. This study didn't specify whether diastolic blood pressure was also affected.

Lifestyle changes are key to improving sleep hygiene, keeping in mind that poor sleep habits and quality also contribute to other heart health issues like sleep apnea and diabetes. Try to assess your environmental conditions, your screen time before sleep, and other factors you can change.

Manage Stress

Stress increases overall blood pressure, and relaxation lowers it. Mental stress may cause a rapid rise in diastolic blood pressure in some people, while others experience a more gradual rise.

A 2022 study found that participants had an estimated increase in diastolic blood pressure of 8.5 points when they felt highly stressed.

Reducing stress levels or finding stress-relieving activities (sitting quietly, meditating, exercising, or reading) may help. Some recommended strategies for managing stress to prevent high blood pressure include:

• Yoga (tai chi may offer benefits, too)
• Meditation
• Breathing techniques
• Music therapy
• Mindfulness practices, like gratitude

Try Acupuncture

There is some evidence that acupuncture can improve high blood pressure, with studies done in a range of populations or focused on specific health conditions.

A 2024 study that included data on 66 acupoints in the body found those most often used for hypertension were Tai-chong (LR3), Qu-chi (LI11), Zu-san-li (ST36), Feng-chi (GB20), and He-gu (LI4).

One study found six weeks of acupuncture treatment lowered systolic and diastolic blood pressure in the treatment group (compared to the control group), but the effects disappeared when treatment ended.

Some studies find acupuncture used along with medication works better than drugs alone to control high blood pressure, including diastolic blood pressure.

However, more research is needed. Talk with your healthcare provider about this option.

Eat More Potassium

Potassium intake is key to keeping a healthy tone in your body's blood vessels. This benefit helps to lower blood pressure. The recommended daily intake of potassium is 2600 milligrams (mg) for females and 3200 mg for males.

A review of 22 studies concluded that increased potassium intake lowered both systolic and diastolic blood pressure.

The DASH diet helps to boost potassium intake. Examples of potassium-rich foods include:

• Apricots
• Lentils
• Acorn squash
• Prunes
• Potato
• Kidney beans
• Banana
• Milk and yogurt
• Spinach
• Tomatoes

Be aware that potassium can have adverse effects in people with certain health conditions, so talk about your diet plans with a healthcare provider before you begin.

Take Omega-3 Fatty Acid Supplements

Omega-3 fatty acids are known to have anti-inflammatory properties and offer heart health benefits, like preventing heart attack. A 2022 analysis of 71 studies found taking omega-3 supplements reduced systolic and diastolic blood pressure.

More studies are needed to understand how a specific dose may help to improve systolic and diastolic blood pressure. However, the optimal dose appears to be between 2 and 3 grams per day.

Take Garlic Supplements

Several studies suggest a benefit from garlic in reducing the risk of high blood pressure and other cardiovascular diseases. It's believed it may help to relax blood vessel walls and help prevent high cholesterol.

Garlic's anti-oxidant properties also may help to reduce diastolic blood pressure. Research studies report that garlic shows promise in boosting heart health but more study is needed.

Use Probiotics

The emerging science shows a relationship between digestive health and the gut microbiome, and the potential for developing high blood pressure when the microbiome is imbalanced.

A review of nine studies concluded that probiotic consumption significantly lowered systolic and diastolic blood pressure by a modest degree with a potentially greater effect when:

• Blood pressure is elevated
• Multiple species of probiotics are consumed
• Probiotics are taken for longer than eight weeks

This makes the use of probiotics (yogurt, high-fiber fruits, pickled cucumber, fermented foods, and more) important in managing blood pressure, though more research is needed to understand the reasons why and whether probiotics can lower diastolic blood pressure specifically.

What Is Isolated Diastolic Hypertension?

Isolated diastolic hypertension (IDH) isa type of hypertension where diastolic blood pressure is high (greater than 80 mm Hg), but systolic blood pressure is in the normal range.

IDH is a relatively common condition, particularly in younger people. It is more common in males and is associated with overweight and obesity, especially central obesity in young people.

IDH is associated with an increased risk of cardiovascular events.

What Medications Lower Diastolic Blood Pressure?

Common medications lower diastolic blood pressure (and systolic blood pressure, as well).

Diuretics: Also called water pills, diuretics reduce fluid in your blood vessels, which lowers blood pressure. Examples include:

• Microzide (hydrochlorothiazide)
• Lasix (furosemide)
• Aldactone (spironolactone)

Beta-Blockers: These make the heart beat more slowly and with less force. Some beta-blocker medications include:

• Lopressor (metoprolol tartrate)
• Tenormin (atenolol)
• Levatol (penbutolol sulfate)

Angiotensin-converting enzyme (ACE) inhibitors: These relax blood vessels by lowering the production of the angiotensin II enzyme. Examples include:

• Prinivel (lisinopril)
• Lotensin (benazepril hydrochloride)
• Altace (ramipril)

Angiotensin Receptor Blockers (ARBs): These relax blood vessels by blocking the activity of the angiotensin II enzyme. Medications include:

• Avapro (irbesartan)
• Atacand (candesartan)
• Micardis (telmisartan)

Calcium channel blockers (CCBs): CCBs relax blood vessels by lowering the rate of calcium entering blood vessel walls. Some examples include:

• Norvasc (amlodipine besylate)
• Vasocor (bepridil)
• Cardene SR (nicardipine)

Combination blood-pressure medications: Also known as fixed-dose combinations or single-pill combinations, these medications may include drugs from different classes and may help control blood pressure better. Some examples include:

• Beta-blockers and diuretics
• Angiotensin-converting enzyme (ACE) inhibitors and diuretics
• Angiotensin-II antagonists and diuretics
• Calcium channel blockers and ACE inhibitors

How to Check Blood Pressure at Home

It’s a good idea to regularly check your blood pressure at home, especially if you have:

• Hypertension
• A recent high blood pressure reading
• A family history of high blood pressure or heart disease

You can buy a blood pressure cuff at a drug store or online. Here's how to prepare for testing your blood pressure:

• Don’t exercise, smoke, or drink a caffeinated beverage for half an hour before your test.
• Empty your bladder and sit quietly for five minutes before checking.
• Remove any clothing that covers the area where you’ll place the cuff.
• Sit upright in a firm chair and place your feet flat on the floor, legs uncrossed.
• Put your arm on a table or other flat surface, with your upper arm at heart level.

Other tips for getting accurate readings include the following:

• Check the manufacturer’s instructions for placement and how to get an accurate reading.
• Take readings at the same time(s) every day because blood pressure has natural fluctuations.
• Take two or three readings one minute apart and record the results.

How Long Does It Take to Get Diastolic Blood Pressure Down?

Deep breathing, a hot bath, and relaxation techniques may lower your diastolic blood pressure in a few hours.Exercise, quality sleep, and a healthy diet may give you results overnight or in a few days. Lifestyle changes and medications may take a few weeks to take effect.

Can Drinking Water Lower Diastolic Pressure?

A 2020 study from Japan suggests that drinking water at levels to ensure hydration may lower systolic blood pressure, but had no effect on diastolic blood pressure.

Although the importance of hydration for other health conditions is demonstrated by other studies, more research is needed to fully understand the effects on blood pressure.

When to See a Healthcare Provider

Anyone can have a high blood pressure reading from time to time. However, extremely high blood pressure can signal a significant health crisis.

When checking blood pressure at home, make an appointment with your healthcare provider if you have consistent readings that are slightly or moderately high. Contact your healthcare provider or seek emergency medical care immediately if you're experiencing:

• Chest pain
• Shortness of breath
• Back pain
• Numbness or weakness
• Changes in vision
• Difficulty speaking

Do not wait to see if your blood pressure comes down. Delaying treatment could have life-threatening consequences.

Summary

Diastolic blood pressure is the bottom number in a blood pressure reading. It measures the force exerted on your blood vessels in between heartbeats. Diastolic pressure can't change without the systolic pressure (the top number) also changing.

You can lower your blood pressure in the short term through relaxation, quality sleep, and avoiding caffeine and processed foods. Long-term treatments include dietary changes, exercise, and medication. It's important to check your blood pressure at home, especially if you have a family history of hypertension or heart disease.