What can people do to lower diastolic blood pressure? It is not possible to lower only the diastolic pressure. Therefore, a person who has high diastolic pressure will need to lower his total blood pressure. Blood pressure readings take into account two types of pressure: systolic and diastolic. Systolic pressure is the force of blood flow during a heartbeat. Diastolic pressure is the force of blood flow between heartbeats. High blood pressure can mean an increase in systolic pressure, diastolic pressure or both. This article contains 17 tips for lowering blood pressure. We also describe perspectives for people living with high blood pressure. Lifestyle changes Here are some lifestyle changes that can help a person manage or lower blood pressure. 1. take blood pressure medication as prescribed The American Heart Association (AHA) says people should take blood pressure medication according to their doctor's careful instructions. People should never give up or reduce on their medication unless their doctor has advised them to do so. If a person has trouble remembering to take their blood pressure medication, they should set daily reminders on their phone or other devices. 2. maintain a healthy weight Being overweight or obese increases the strain on the heart muscle and can lead to increased blood pressure. The AHA recommends that people maintain their body mass index (BMI) between 18.5 and 24.9. If a person's BMI is too high, they should take steps to reduce their weight. According to the AHA, losing just 10 pounds (lb) in weight is enough to reduce blood pressure readings in people who are overweight. 3. trim the waistline Fat placement plays an important role in heart disease. According to the National Heart, Lung, and Blood Institute (NHLBI), a person who has excess body fat around the waist is at an increased risk of developing heart disease compared to someone who has excess body fat at or below the hips. Cardiovascular exercise and high-intensity interval training (HIIT) are good options to help trim the waistline and other areas. 4. increase exercise The AHA, Centers for Disease Control and Prevention (CDC) and U.S. Department of Health and Human Servicesstate that regular physical activity is important for managing blood pressure. The AHA recommends that people do 90 to 150 minutes of physical activity each week. This should include a combination of cardiovascular exercise and resistance training. A person should talk to their doctor before starting any new exercise program to make sure they are undertaking a safe level of physical activity. 5. quit smoking According to the AHA, smoking can cause fatty deposits to build up inside the arteries. Fat accumulation narrows the flow of blood through the arteries, increasing blood pressure. People who smoke should quit, and all people should avoid exposure to secondhand smoke. 6. reduce stress Stress hormones can constrict blood vessels, causing a temporary increase in blood pressure. Therefore, people who have high blood pressure should take steps to manage their stress levels. 7. ensure you get enough sleep each night Although sleep may not directly lower a person's blood pressure, it is essential for physical health and mental well-being. Lack of quality sleep can increase the risk of chronic diseases, some of which can increase a person's blood pressure. The exact amount of sleep a person needs varies from person to person. However, adults should aim for 7-9 hours of quality sleep each night. 8. monitor blood pressure at home A person can use a blood pressure monitor to check his or her blood pressure regularly at home. According to the AHA, people who are diagnosed with high blood pressure should check that their blood pressure remains below 130/80 millimeters of mercury (mm Hg). If someone has an elevated systolic or diastolic blood pressure reading, they should contact their doctor. 9. try acupuncture The study found that acupuncture helped lower blood pressure in people who were already taking blood pressure-lowering drugs. The authors suggested that acupuncture could be a beneficial adjunct treatment for people looking for a way to regulate blood pressure. How long does it take for the pressure to drop? The time it takes to lower blood pressure will vary from person to person. In addition, some methods of lowering blood pressure will work for some people, but not for others. A person should begin to see changes within a few days to weeks of making the necessary lifestyle and dietary changes.