The bottom figure in a blood pressure reading, or diastolic blood pressure, indicates the pressure in your arteries while your heart is at rest in between beats. It's critical to control your diastolic blood pressure because it can raise your risk of heart disease and stroke. You can take the following actions to manage your diastolic blood pressure:
1. Keep your weight healthy: Being overweight or obese can raise your blood pressure, making it crucial to keep your weight healthy. Determine a healthy weight range for your body type in collaboration with your doctor, and make it your goal to achieve and maintain that range through nutrition and activity.
2.Exercise frequently: Physical activity on a regular basis can help reduce blood pressure and enhance general health. On most days of the week, try to get in at least 30 minutes of moderate-intensity activity, like brisk walking.
3. Maintain a nutritious diet: Eating a nutritious diet can help lower blood pressure and enhance general health. Eat a lot of fruits, vegetables, whole grains, and lean meats while limiting your intake of high-fat, high-sugar foods and beverages.
4.Reduce salt intake: Consuming too much sodium might raise blood pressure, thus it's critical to do so. Aim for a daily salt intake of less than 2,300 milligrams, and stay away from processed foods and fast food that are rich in sodium.
5.Limit alcohol consumption: Drinking too much alcohol can raise blood pressure, so it's crucial to keep your intake in check. If you do drink, try to limit it to no more than one drink for women or two for men every day.
6. Stop smoking: If you smoke, it's critical that you give it up because it can drastically raise your blood pressure. Your doctor can assist you in locating the best smoking cessation program for you.
7.Manage stress: Because prolonged stress raises blood pressure, it's critical to control stress using methods like deep breathing, meditation, and exercise.
8. Get 7-9 hours of sleep per night at a minimum because not getting enough sleep might raise blood pressure.
9. Follow the directions on your prescriptions: Follow the directions on any blood pressure-lowering medicine that your doctor has recommended. Without first consulting your doctor, don't stop taking your prescription.
10. Regularly check your blood pressure can help you track your progress and make any changes to your lifestyle or treatment plan that may be required.
Everybody is unique, therefore it's vital to keep in mind that what works for one person might not work for another. As your symptoms and requirements change, closely collaborate with your doctor to create a specific plan for reducing your diastolic blood pressure. Diastolic blood pressure can be efficiently controlled, lowering your risk of heart disease and stroke with the right care and attention.
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