How to lower diastolic blood pressure naturally

Updated February 21, 2017

Doctors and nurses mention two numbers when reading your blood pressure. If your blood pressure is 130/90, the number 90 is your diastolic blood pressure. Keeping a low diastolic blood pressure level is important. Individuals with a higher level have a greater risk of developing hypertension, which can lead to serious conditions such as heart attack or stroke. Fortunately, there are ways to lower your diastolic blood pressure naturally.

Eat a low-sodium diet. A high sodium intake increases your diastolic blood pressure, and increases your risk of hypertension. To lower your risk, reduce your sodium intake. Stay away from processed or frozen foods, and eat between 400 and 1,000 mg of sodium a day. Drink plenty of water to flush excess sodium from your body.

Choose healthy foods. Fatty foods such as fast foods and fried foods can raise your diastolic blood pressure. Lower your blood pressure naturally by eating fresh fruits and vegetables. Select low-fat food options and eat plenty of potassium and vitamin C.

Lose extra pounds. Being overweight can also affect your diastolic blood pressure. If you're overweight or obese, resolve to shed extra pounds and maintain a healthy weight. Reduce your calorie intake and eat smaller food portions.

Take herbal supplements. Various herbal supplements such as garlic and burdock naturally reduce diastolic blood pressure. Visit your local health food store and take these supplements as directed. Talk with your doctor before taking supplements.

Increase physical activity. A sedentary lifestyle contributes to a high diastolic blood pressure. To naturally lower your reading, start a workout routine. Exercise for at least 90 minutes a day. This can include jogging, aerobics, swimming or walking.


Smoking and excessive alcohol consumption can increase your diastolic blood pressure reading.

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About the Author

Valencia Higuera is a freelance writer from Chesapeake, Virginia. She has contributed content to print publications and online publications such as, AOL Travel, and ABC Loan Guide. Higuera primarily works as a personal finance, travel and medical writer. She holds a Bachelor of Arts degree in English/journalism from Old Dominion University.