Man using a home blood pressure monitor to check diastolic pressure
When you get your blood pressure checked, your doctor usually emphasizes the top number, known as systolic pressure. It’s widely understood that managing high systolic blood pressure is crucial for reducing the risk of serious health issues like heart attacks and strokes. But what about that bottom number, the diastolic pressure? It often gets less attention, but it’s equally important for your overall heart health. So, why is your diastolic pressure high, and what does it mean for you? Let’s delve into understanding diastolic blood pressure and its significance.
What is Diastolic Blood Pressure?
Blood pressure readings consist of two numbers, systolic and diastolic, representing different phases of your heartbeat. Systolic pressure is the pressure in your arteries when your heart muscle contracts or beats, pumping blood out to the body. Diastolic pressure, on the other hand, is the pressure in your arteries when your heart muscle relaxes between beats and refills with blood. Think of it this way: systolic pressure is when your heart is actively working, and diastolic pressure is when your heart is at rest.
Understanding Blood Pressure Numbers: Systolic vs. Diastolic
To fully grasp why diastolic pressure matters, it’s essential to understand how both numbers work together. Systolic pressure reflects the force of blood against your artery walls during heartbeats. High systolic pressure indicates your heart is working harder to pump blood. Diastolic pressure, however, reflects the pressure when your heart is relaxed. This resting pressure is crucial because it allows your heart muscle to receive oxygen through the coronary vessels.
According to established guidelines, a normal blood pressure reading is typically below 120/80 mm Hg. The top number (systolic) should be less than 120, and the bottom number (diastolic) should be less than 80. If your systolic reading is between 120 and 129, and your diastolic is still less than 80, it’s considered “elevated blood pressure.”
What is Considered High Diastolic Pressure?
High blood pressure, or hypertension, is diagnosed when either the systolic or diastolic number is consistently high. You may have Stage 1 hypertension if your systolic pressure is between 130-139 mm Hg or your diastolic pressure is between 80-89 mm Hg, or if both are in these ranges. Stage 2 hypertension is diagnosed when either (or both) your systolic pressure is 140 mm Hg or higher, or your diastolic pressure is 90 mm Hg or higher.
It’s crucial to monitor both numbers because often, when systolic pressure is high, diastolic pressure tends to be elevated as well. However, there are instances where diastolic pressure can be high even when systolic pressure is normal, or vice versa.
Why is Diastolic Pressure Important?
While systolic pressure has been long recognized as a critical indicator of cardiovascular risk, diastolic pressure plays a vital, though sometimes overlooked, role in heart health. Diastolic pressure is essential for ensuring that the coronary arteries, which supply blood to the heart muscle itself, receive adequate blood flow during the heart’s relaxation phase. If diastolic pressure is too high, or too low, it can impact this critical blood supply to the heart.
Common Causes of High Diastolic Pressure
Several factors can contribute to high diastolic pressure. While systolic pressure tends to increase with age due to stiffening of blood vessels, diastolic pressure’s relationship with age is more complex. In younger and middle-aged adults, high diastolic pressure is often linked to:
- Stress and Anxiety: Stress can cause temporary spikes in blood pressure, and chronic stress can contribute to sustained high diastolic readings.
- Diet High in Sodium: Excessive sodium intake can lead to fluid retention, increasing blood volume and pressure.
- Lack of Physical Activity: Sedentary lifestyles are associated with higher blood pressure.
- Obesity or Overweight: Excess body weight puts extra strain on the cardiovascular system.
- Excessive Alcohol Consumption: Regular heavy drinking can raise blood pressure.
- Smoking: Nicotine constricts blood vessels and increases heart rate, leading to higher blood pressure.
- Certain Medical Conditions: Conditions like kidney disease, thyroid problems, and sleep apnea can contribute to hypertension.
In older adults, while systolic pressure often remains high or increases, diastolic pressure might actually decrease. This is due to arteries becoming less elastic with age. Stiff arteries struggle to recoil after each heartbeat, leading to a drop in diastolic pressure. However, in younger individuals, persistently high diastolic pressure is a significant concern and warrants investigation.
When to Worry About High Diastolic Pressure and What to Do
If you consistently have high diastolic pressure, even if your systolic pressure is in a normal range, it’s important to take it seriously. High diastolic pressure puts strain on your arteries and heart, increasing the risk of heart disease, stroke, kidney problems, and other health complications.
What should you do if your diastolic pressure is high?
- Monitor Regularly: Check your blood pressure at home regularly and keep a record to share with your doctor.
- Consult Your Doctor: Schedule an appointment with your doctor to discuss your high diastolic pressure readings. They can evaluate your overall health, identify potential underlying causes, and recommend appropriate management strategies.
- Lifestyle Modifications: In many cases, lifestyle changes can significantly lower diastolic pressure and improve overall health.
Lifestyle Changes to Lower Diastolic Pressure
Adopting a heart-healthy lifestyle is the cornerstone of managing high diastolic blood pressure. Here are key changes you can make:
- Dietary Changes:
- Reduce Sodium Intake: Limit processed foods, fast foods, and salty snacks. Aim for less than 2,300 milligrams of sodium per day, and ideally closer to 1,500 mg.
- Increase Potassium Intake: Potassium helps balance sodium levels. Include potassium-rich foods like bananas, potatoes, spinach, and beans in your diet.
- Follow the DASH Diet: The Dietary Approaches to Stop Hypertension (DASH) diet is specifically designed to lower blood pressure. It emphasizes fruits, vegetables, whole grains, and low-fat dairy.
- Regular Exercise: Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking, jogging, swimming, or cycling.
- Maintain a Healthy Weight: If you are overweight or obese, losing even a small amount of weight can significantly lower your blood pressure.
- Limit Alcohol Consumption: If you drink alcohol, do so in moderation. For healthy adults, this means up to one drink per day for women and up to two drinks per day for men.
- Quit Smoking: Smoking raises blood pressure and damages blood vessels. Quitting smoking is one of the best things you can do for your heart health.
- Manage Stress: Practice stress-reducing techniques such as yoga, meditation, deep breathing exercises, or spending time in nature.
- Adequate Sleep: Aim for 7-8 hours of quality sleep per night.
In some cases, lifestyle changes alone may not be enough to control high diastolic pressure, and your doctor may prescribe medication. It’s important to work closely with your healthcare provider to determine the best course of action for you.
Conclusion
While systolic blood pressure often takes center stage in discussions about hypertension, diastolic pressure is an equally vital component of your cardiovascular health. Understanding why your diastolic pressure might be high, and taking proactive steps to manage it through lifestyle changes and medical guidance when necessary, are essential for protecting your heart and overall well-being. Regular blood pressure monitoring and open communication with your doctor are key to maintaining healthy blood pressure levels and reducing your risk of heart-related complications.
