Understanding Diastolic Blood Pressure

Introduction

Diastolic blood pressure is the lower number in a blood pressure reading (e.g., 120/80 mmHg). It represents the pressure in your arteries when the heart is at rest between beats. This phase is crucial for heart health because it shows how well your blood vessels relax and fill with blood before the next contraction.

Normal vs. High Diastolic Blood Pressure

• Normal: Less than 80 mmHg
• Elevated: 80-89 mmHg
• Hypertension (Stage 1): 90-99 mmHg
• Hypertension (Stage 2): 100 mmHg or higher

Why is Diastolic Blood Pressure Important?

Maintaining normal diastolic pressure is essential because elevated levels can:

• Increase the risk of stroke, heart disease, and kidney damage .
• Lead to stiffness of arteries , making the heart work harder.
• Be a sign of chronic conditions like hypertension, diabetes, or kidney disease.

Causes of High Diastolic Blood Pressure

Several factors can contribute to increased diastolic pressure:

• Unhealthy lifestyle: Poor diets, excessive salt intake, smoking, and alcohol consumption.
• Lack of physical activity: Sedentary behavior increases vascular resistance.
• Chronic stress: Leads to prolonged constriction of blood vessels.
• Medical conditions: Chronic kidney disease, thyroid disorders, adrenal gland problems, or sleep apnea.

How to Control and Lower Diastolic Pressure

1. Adopt a Healthy Diet

• Follow a DASH diet (rich in vegetables, fruits, whole grains, and lean proteins).
• Reduce salt intake (<2.3g sodium per day) to lower blood pressure.
• Increase potassium, calcium, and magnesium intake.

2. Exercise Regularly

• Aim for at least 150 minutes of moderate aerobic activity per week (e.g., brisk walking, cycling).
• Incorporate strength training at least twice a week .

3. Manage Stress

• Practice relaxation techniques such as deep breathing, meditation, and yoga .
• Ensure adequate sleep (7-9 hours per night) .

4. Limit Alcohol and Caffeine

• Avoid excessive alcohol consumption (≤1 drink/day for women, ≤2 for men).
• Monitor caffeine as it may temporarily raise blood pressure.

5. Monitor Blood Pressure Regularly

• Check at home with a reliable blood pressure monitor.
• Keep regular doctor’s visits for medical evaluation.

Conclusion

Diastolic blood pressure is a critical component of cardiovascular health. By making lifestyle modifications and following medical recommendations, you can significantly lower your risk of heart disease and maintain a healthy circulatory system. Regular check-ups and early intervention are key to preventing complications.

Source recommendations

1. American Heart Association Guidelines on Hypertension

1. https://www.heart.org/en/health-topics/high-blood-pressure
2. https://www.ahajournals.org/doi/10.1161/hyp.0000000000000065
3. https://www.heart.org/
4. https://professional.heart.org/en/science-news/2017-hypertension-clinical-guidelines
5. https://www.heart.org/-/media/Files/Professional/Quality-Improvement/Pain-Management/AHA-GUIDELINEDRIVEN-MANAGEMENT-OF-HYPERTENSION--AN-EVIDENCEBASED-UPDATE.pdf

2. European Society of Cardiology/European Society of Hypertension Guidelines for the Management of Arterial Hypertension

1. https://www.escardio.org/Guidelines/Clinical-Practice-Guidelines/Elevated-Blood-Pressure-and-Hypertension
2. https://pubmed.ncbi.nlm.nih.gov/37345492/
3. https://academic.oup.com/eurheartj/article/39/33/3021/5079119
4. https://www.ejinme.com/article/S0953-6205(24)00238-3/fulltext
5. https://academic.oup.com/eurheartj/article/34/28/2159/451304