How common is high blood pressure? More common than you think.

According to the CDC, approximately 75 million Americans have high blood pressure—that’s nearly one-third of the population!

A chronic disease, it can lead to stroke, heart failure, kidney disease, and vision loss. In some cases, it can even result in death!

What’s more, is that there are typically no symptoms until it’s too late. That’s why it’s often called the silent killer.

Want to know how to reduce diastolic blood pressure? If so, be sure to read the rest of the post—because that’s what we’ll be talking about below!

Understanding Blood Pressure Readings

Blood pressure readings include two different numbers. The top number, aka systolic reading, refers to the amount of pressure that’s in your arteries when the heart is contracting.

In contrast, the bottom number, aka diastolic reading, refers to the amount of pressure that’s in your arteries when your heart is resting between beats.

As it is, anything less than 120/80mmHg is considered to be normal.

How to Reduce Diastolic Blood Pressure

There are a number of things that you can do to reduce your blood pressure—besides taking medication. Here are some of them.

1. Exercise Regularly

Exercise is one of the best things that you can do to treat hypertension. Not only will it strengthen your heart, but it’ll also make it work more efficiently, which will bring down your blood pressure.

For the best results, aim for 30 minutes of physical activity per day. For example, you can go jogging, swimming, or cycling.

2. Eat Less Sodium

The body needs salt but eating too much can contribute to high blood pressure. That’s why you want to make an effort to eat less sodium.

Here’s a tip—stay away from processed food; they typically contain high amounts of salt. If possible, choose low-sodium alternates for items that you usually eat.

3. Quit Smoking

Smoking is associated with many diseases—including hypertension. Not only does it narrow your arteries but it also increases your heart rate.

As a result, you’d be more likely to have high blood pressure. It also raises your risk of having a heart attack or stroke.

Given all that, it’s not surprising to know that quitting smoking can benefit your health.

4. Drink Tea

Studies have shown that drinking tea can lower the risk of high blood pressure. Generally speaking, the more you drink, the greater the benefits.

Take green tea, for example—it can lower your blood pressure by up to 2.2 mmHg diastolic. Other healthy teas for high blood pressure include oolong and hibiscus.

Kratom can help as well. You can learn more about it on this website.

Reducing Your Blood Pressure

And there we have it—four ways on how to reduce diastolic blood pressure. As you can see, you don’t always have to rely on medications.

Looking for more health-related posts? If so, be sure to check out the rest of our site!