Blood pressure has two components, systolic and diastolic pressure. Systolic pressure is the first number of a blood pressure measurement and reflects the pressure inside arteries when the heart pumps. Diastolic pressure, the second number, is the pressure when the heart relaxes between beats. High diastolic blood pressure — also known as isolated diastolic hypertension or IDH — is distinct from isolated systolic hypertension or elevation of both the systolic and diastolic blood pressure. IDH can often be well controlled with personal and lifestyle changes, although your doctor may recommend medication as well.
Try these home remedies to lower your diastolic blood pressure naturally.
Papaya to lower diastolic pressure
Eat one fresh Papaya on an empty stomach daily for a month to lower your diastolic blood pressure naturally. Do not eat anything after that for about 2 hours.
Amla, Indian Gooseberry
One tablespoonful each of fresh amla, Indian gooseberry, juice and honey mixed together should be taken every morning to lower your diastolic blood pressure naturally.
Take two teaspoon of half onion juice and half honey once a day for 1-2 weeks to lower your diastolic blood pressure naturally.
Watermelon is another safeguard against hypertension. Eat fresh watermelon early in the morning for maximum health benefits.
An organic compound called citrulline, an a-amino acid, was first isolated in 1914 from watermelon. Once ingested, the body can convert citrulline to the amino acid L-arginine, which is a precursor to nitric oxide. To translate, citrulline-found in watermelon- is converted into arginine-essentially a chemical building block-which leads to the production of nitric oxide. Nitric oxide talks to various cells and systems in your body that regulates, among other things, how hard your blood gets pumped through your entire body-also known as vascular systematic resistance. It will widen blood vessels, which lowers vascular resistance, which ultimately lowers blood pressure. Imagine trying to pump a certain volume of liquid through a small opening versus a wider opening. The wider opening will allow it to flow smoothly and easily-it’s the same with blood cells!
You will need…
-1-2 cups of fresh water melon
Every morning eat your melon on an empty stomach.
Drink 8-12 glass of ionised water daily to lower diastolic blood pressure.
Garlic and Garlic Milk
Garlic is regarded as one of the most effective home remedy in lowering the blood pressure. It is excellent for thrombosis, hardening of arteries and high blood cholesterol. Always use fresh or dried garlic and avoid heating it. You can make garlic milk at home by heating half liter of water and milk and boiling 10 cloves of garlic in it. Once cold you can add honey. One or two pieces of garlic rolled in raisin can also help to lower your diastolic blood pressure naturally.
Grind equal amounts of watermelon seeds and khas khas and keep together. Take one teaspoonful with an empty stomach and one in the evening with water for lowering blood pressure. This can be taken 3-4 weeks according to the requirement.
In half of the cup of lukewarm water add one teaspoon of cayenne pepper. Drink it when needed.
Lemon and Honey Water
Squeeze half a lemon in 100 grams of water and add one tsp of raw honey, and drink it every two hours for immediate relief.
Tulsi and Neem
Take four leaves of Tulsi and two leaves of Neem with 2-4 teaspoonfuls of water, empty stomach for 5-7 days.
Take one teaspoonful of fenugreek seeds morning and evening with an empty stomach for 10-15 days with water.
Sip Some Hibiscus
Cultures across the world have used hibiscus to naturally manage blood pressure, but it wasn’t until the past decade that studies were actually conducted that showed there was more to the remedy than just folklore. First, hibiscus acts as a diuretic, which draws sodium from the bloodstream, thus decreasing the pressure on the arterial walls. Even more interesting is how it can mimic angiotensin converting enzyme (ACE) inhibitors. ACE inhibitors are a common group of pharmaceutical drugs used to treat high blood pressure. They work by hampering the angiotensin-converting enzyme, which plays a crucial role in the renin-angiotensin system- a hormone system that regulates blood pressure and fluid balance. As a result of this inhibition, blood vessels relax and blood volume is lowered, decreasing blood pressure. While certainly not as potent as those ACE drugs prescribed, it can still be surprisingly effective.
You will need…
-1-2 teaspoon of dried hibiscus
-1 cup of fresh, piping hot water
-Honey, lemon, or 1-2 cinnamon sticks (optional)
Bring water to a boil and add the hibiscus and cinnamon sticks (if using them) and allow it to steep for 5 minutes. Add honey or lemon to taste, and drink 2-3 times daily. This also makes a lovely iced tea for those sticky hot summer days.
Drink Coconut Water
Coconut water is found inside the shell of green, unripe coconuts that retains its natural benefits in organic and raw form. It contains potassium and magnesium, both of which relate to regular muscle function, and of course, the heart is a big giant muscle. While there have been some limited studies on the effect of coconut water on hypertension, many people report anecdotally that it has helped lower blood pressure. In studies, it seemed to particularly affect systolic blood pressure, or the force that takes place when the heart pumps blood away from it. If you don’t have a problem with coconut water, it may prove to be a solid remedy for you.
Drink 8 ounces 1-2 times daily. Morning is ideal if you drink it once a day, while morning and night works well if you opt to drink it twice a day.
Fabulous Fish Oil
Of course this is on here! You may roll your eyes because you’ve seen it everywhere, but fish oil and its bountiful omega-3 fatty acids are a beautiful thing when it comes to your heart. While studies have been wishy-washy on whether or not it actually reduces the risk of heart attacks or strokes, it has been viewed as successful when it comes to lowering blood pressure, while also reducing triglycerides and increasing HDL (“good”) cholesterol. Heart transplant patients have been given fish oil to reduce the risk of hypertension following a transplant.
I prefer liquid fish oil taken in orange juice to the pills which can have some…unpleasant side effects. Take the amount appropriate for you as indicated on the back of the bottle.
A study done in December of 2009 published in the Indian Journal of Biochemistry & Biophysics gave a group of participants 1 teaspoon of cardamom powder daily for several weeks. The results showed a significant reduction in blood pressure. While further research is needed to pinpoint exactly why it seems to help, it has still proven itself a useful home remedy for high blood pressure. Combined with ginger and cinnamon, both warming spices that improve circulation, you can make a lovely tea to help your heart get healthy. Interestingly enough, black tea seems to improve blood pressure in some instances. This is most likely due to the heavy concentration of flavonoid, however if you have blood pressure that leans towards the more severe side of the scale; the caffeine may do more harm than good. This is particularly delightful warm, spicy, tea to have on chilly winter days (and when we’re tempted from eating healthier thanks to the holidays!)
You will need…
-1/2 cup of water
-2-3 teaspoons of honey (or to taste)
-1 teaspoon of cardamom pods
-1/2 teaspoon ginger powder OR 2 teaspoons minced fresh ginger
-1 teaspoon of cinnamon powder
-1 ½ tablespoons black tea or 1 teabag
-1/2 cup milk
-Mortar and pestle
Crush the cardamom pods to release the oil-there’s no need to grind them finely. In a saucepan combine all the ingredients except for the honey. Bring to a boil, then simmer for 6-9 minutes until you get a rich caramel brown color. Stir in honey and then strain into a mug and enjoy! Drink 1-2 times daily.
Diet and lifestyle
Consuming a diet rich in fruits, vegetables, whole grains, and low-fat dairy products has been shown to reduce blood pressure by as much as 14 mm Hg. Avoid foods high in saturated fats and cholesterol to lower your blood pressure. Known as DASH (Dietary Approaches to Stop Hypertension ) diet, this eating plan also includes:
- Foods high in potassium, which is important for regulating diastolic pressure. Examples include bananas, apricots, lima beans, avocados, spinach, prunes, oranges, and tomatoes.
- Foods rich in omega-3 fatty acids, such as shellfish and cold water fish (sardines, mackerel, rainbow trout, salmon, and tuna). Studies show that docosahexaenoic acid (DHA), a type of omega-3 fatty acid, when taken in moderate doses, can lower diastolic blood pressure in people aged 40 and above.
- Hawthorn tea (also known as Crataegus laevigata), taken several cups each day, has a hypotensive (blood pressure lowering) effect. It also has a tonic effect on the heart muscle, normalizing its contractions.
- Skim milk or 1% milk provides vitamin D and calcium, which help reduce blood pressure by 3-10%. This effect adds up to about 15% reduction in your risk for heart disease.
- Dark chocolate (with about 70% cocoa) helps lower blood pressure without gaining weight or other adverse effects, if taken in small amounts (30 calories, equivalent to a small piece of chocolate).
Lose Extra Weight
Research shows that losing a few pounds can have significant impact on blood pressure reduction. Excess fat makes the heart work harder, which leads to increased blood pressure (hypertension). Weight reduction also makes blood pressure lowering treatments more effective. Consult your doctor about achieving your target weight. Aside from losing pounds, try to trim some inches from your waistline. Studies show that a big waistline, which is due to belly fat, can result in high blood pressure as well as heart disease.
Increase your level of activity by starting with light aerobic exercises such as walking, using a treadmill, swimming, climbing stairs, or jogging. Exercising for at least 30 minutes daily helps lower diastolic blood pressure and tone the heart muscles. Ask your doctor about a suitable exercise program for you. Short bursts of moderate activity and strength training have also been shown to help improve blood pressure.
Stress and anxiety can increase your blood pressure. Find out what causes stress in your life (family, work, illness, finances, etc) and think about how you can manage these to reduce stress. Practice relaxing techniques such as deep breathing, yoga, meditation and getting a massage. Pursue a hobby or engage in activities such as dancing or painting, which can help relieve stress and reduce diastolic blood pressure. Seek counseling if these self-help techniques do not work.
Avoid or Reduce Meat and Poultry
Meat and egg cause blood pressure to rise more than any other food. Avoid meats, sugar, tea, coffee, pickles, and fried food. Eat Garlic and Amla, the Indian Gooseberry.