8 Ways to Lower Diastolic Blood Pressure

1. Focus on heart-healthy foods

vegetables, such as spinach, broccoli, and carrots, fruits, such as apples, oranges, and bananas, fish, particularly those rich in omega-3 fatty acids

lean cuts of beef or pork, skinless chicken or turkey, eggs, fat-free or low-fat dairy products, such as cheese and yogurt, whole grains, such as brown rice and whole-grain bread, nuts and beans

Try not to eat foods that are high in saturated or trans fats. Examples include fast food, hot dogs, and frozen food.

2. Limit saturated and trans fats

Sodium can increase blood pressure, so limit your intake to 1,500 milligrams or less per day.

3. Reduce sodium in your diet

Potassium can actually counteract the effect that sodium has on your blood pressure. Try to boost consumption of foods rich in potassium, such as bananas, spinach, and tomatoes.

4. Eat more potassium

Caffeine is a stimulant that raise blood pressure. If you have hypertension,try to limit your intake,particularly before activities that can raise blood pressure,like exercise.

5. Lay off the caffeine

Drinking excess alcohol can raise your blood pressure. Consume it in moderation. That means two drinks per day for men and one drink per day for women.

6. Cut back on alcohol

Foods with added sugars can add calories to your diet that you don’t need. Avoid foods and drinks that contain added sugars or sweeteners, such as soft drinks, cakes, and candies.

7. Ditch sugar

A 2010 analysis of 15 studies suggests that dark chocolate may slightly reduce blood pressure.If you’re eating chocolate, choose dark chocolate over other types

8. Switch to dark chocolate


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