Healthy Heart tips: How to improve diastolic blood pressure? Tips for a healthier heart |

Maintaining a healthy heart is essential for overall well being of a human body and one of the key aspects of heart health is managing your blood pressure. A healthy blood pressure ensures that your heart is pumping blood effectively, delivering oxygen and nutrients throughout your body. It is expressed in two numbers, such as 120/80 mmHG. The first number, represents systolic blood pressure, which is the force of blood during a heartbeat when the heart contacts.The second number represents diastolic blood pressure, which is the force when the heart is at rest between beats.
Diastolic blood pressure (the lower number in your blood pressure reading) of an individual can be impacted by several lifestyle factors like a high-sodium diet, sedentary lifestyle, chronic stress, obesity and genetic predisposition.
Additionally, unmanaged diastolic blood pressure can lead to several chronic health problems and it is often referred to as the ‘silent killer’ as it may not cause noticeable symptoms until it reaches severe levels. It is essential to monitor your blood pressure regularly, especially if you have risk factors for high blood pressure and seek for timely medical intervention if required.
Here are some common symptoms and potential consequences of unmanaged diastolic blood pressure:

Headaches

According to Dr. Aparna Bhanushali, Head-Growth and Scientific Support, & Bhakti Dabhi, Nutrigenomics Expert, HaystackAnalytics, “One of the most common symptoms of unmanaged diastolic blood pressure is regular and severe headaches. To manage this, it is recommended to maintain hydration, avoid trigger foods, and incorporate a healthy nutritious diet rich in vitamins, minerals, and healthy fats, particularly omega 3.”

Dizziness

High diastolic blood pressure can cause dizziness or lightheadedness due to reduced blood flow to the brain. To avoid health complications, it is advised to stay hydrated and be mindful of your salt intake, as too much salt can lead to water retention.

Shortness of breath

Another early symptom of unmanaged diastolic blood pressure is shortness of breath during physical activity or while resting. To prevent this, it is recommended to maintain an active lifestyle by engaging in regular physical activity.

Managing diastolic blood pressure

To improve diastolic blood pressure and maintain overall heart health, it is essential to adopt a healthy lifestyle. This can be achieved by making several key adjustments. Dietary changes are fundamental. Focus on reducing sodium intake. Incorporate potassium-rich foods, fiber-rich foods, and heart-healthy fats like olive oil, avocados, nuts and seeds, etc. in your diet. Avoid the consumption of harmful toxins like alcohol and tobacco as it can trigger your heart health.

Secondly, incorporating physical activities like walking, jogging, swimming or skipping in your daily routine, to keep your body active and contribute to better heart health. Furthermore, you can also include some effective stress management techniques like meditation, yoga or breathing exercises to keep your mind and heart relaxed and reduce stress.
Your diastolic blood pressure is an important indicator of your heart health, and keeping a check on the early signs can help you to maintain a healthier heart. Additionally, incorporating certain lifestyle changes like regular exercise, limiting alcohol, and monitoring blood pressure, can help you take control of your heart health and reduce the risk of heart disease and related conditions. Remember, small steps towards a healthy lifestyle can lead to significant improvements in your diastolic blood pressure and overall well being.