How to Lower Diastolic Blood Pressure

To lower diastolic blood pressure, the bottom number in your reading, focus on the same daily habits that bring blood pressure down overall: follow a DASH-style diet, cut back on salt, move most days, reach a healthy weight, drink less alcohol, sleep well and manage stress. These changes work together.

If your diastolic number has been running high, it helps to know that the bottom number responds to the same proven habits as the top one. You do not need a separate plan. This guide explains what diastolic pressure is, what counts as high, why it can rise on its own, and the steps that bring it down. None of this replaces your doctor’s advice; think of it as a companion to it.

What is diastolic blood pressure?

Every blood pressure reading has two numbers, written as systolic over diastolic, for example 120/80 mmHg. The American Heart Association (AHA) explains that the top number, systolic, is the pressure in your arteries when your heart beats, and the bottom number, diastolic, is the pressure when your heart rests between beats. When the small arteries are stiff or narrowed, that resting pressure climbs, and the AHA notes that high readings in either number can signal hypertension.

What counts as high diastolic blood pressure?

According to the American Heart Association, blood pressure categories based on the diastolic (bottom) number are:

• Normal: less than 80 mmHg diastolic, with systolic under 120
• Stage 1 hypertension: 80 to 89 mmHg diastolic, or 130 to 139 systolic
• Stage 2 hypertension: 90 mmHg or higher diastolic, or 140 or higher systolic
• Hypertensive crisis: higher than 120 mmHg diastolic, which needs urgent medical care

One raised reading does not mean you have hypertension. Blood pressure rises and falls through the day, so doctors look at the pattern across several readings rather than a single number. For a fuller breakdown of what each number means, see our guide to understanding your blood pressure readings.

Why is my diastolic number high?

Sometimes the diastolic number is raised while the systolic number stays normal, a pattern doctors call isolated diastolic hypertension. It tends to show up more often in younger and middle-aged adults. Common contributors include excess sodium, carrying extra weight, drinking too much alcohol, low physical activity, ongoing stress and poor sleep. Mayo Clinic also notes that conditions such as sleep apnea and thyroid problems can push blood pressure up, which is one reason a persistently high reading is worth discussing with your doctor. The reassuring part is that most of these factors are ones you can influence, and the habits below target them directly.

How to lower diastolic blood pressure

The habits that lower blood pressure act on both numbers, so the steps that ease your systolic reading also help bring your diastolic number down. Mayo Clinic and the AHA highlight a consistent set of changes, and several can lower readings by amounts comparable to a single medication.

Follow a DASH-style diet

The Dietary Approaches to Stop Hypertension (DASH) eating plan is the gold standard. It emphasises vegetables, fruit, whole grains, beans, nuts and low-fat dairy, while easing back on red meat, sweets and saturated fat. Mayo Clinic notes that an eating pattern like this can lower blood pressure by up to 11 mmHg. An extra serving of vegetables or a swap from white bread to whole grain is a real start.

Cut back on salt

Most of us eat more sodium than we need, and the bulk of it hides in processed and packaged foods rather than the salt shaker. The AHA recommends no more than 2,300 mg a day, moving toward an ideal limit of 1,500 mg for most adults. Mayo Clinic notes this can lower blood pressure by roughly 5 to 6 mmHg. Reading labels and cooking more at home are the easiest places to start.

Move your body most days

Regular aerobic activity such as brisk walking, cycling or swimming can lower blood pressure by about 5 to 8 mmHg, according to Mayo Clinic. Aim for at least 150 minutes of moderate activity a week, or around 30 minutes on most days. Movement helps keep your arteries flexible, which is exactly what eases resting pressure.

Reach and keep a healthy weight

Weight and blood pressure tend to travel together. Mayo Clinic notes that blood pressure can drop by about 1 mmHg for every kilogram (about 2.2 pounds) of weight lost. Even a modest loss, especially around the waist, can help, and the diet and movement habits above do most of the work.

Drink less alcohol and don’t smoke

Drinking too much alcohol raises blood pressure and can make blood pressure medicines less effective, so keeping intake low is one of the faster-acting changes you can make. Smoking damages blood vessels and each cigarette temporarily raises your pressure, so quitting is one of the best things you can do for your heart.

Sleep well and manage stress

Poor sleep and chronic stress both contribute to higher blood pressure. Aim for restful, consistent sleep, and build in ways to wind down, such as slow breathing, time outdoors or gentle movement. If you snore heavily or wake unrefreshed, ask your doctor about sleep apnea, which is closely linked to high blood pressure. For more on building these routines, see our guide to lowering your blood pressure naturally with daily habits.

How long does it take to lower diastolic blood pressure?

The honest answer is that it varies. Some changes act quickly: cutting back on salt and alcohol, or starting regular activity, can begin nudging your numbers down within days to a few weeks. Others, such as weight loss and the full benefit of a DASH-style diet, build over weeks and months. Because blood pressure fluctuates naturally, the most reliable way to judge progress is to track readings over time rather than reacting to a single measurement. Our guide on how to lower blood pressure quickly and safely covers what helps in the short term.

What about medication?

For some people, lifestyle changes alone bring diastolic pressure into a healthy range. For others, medication is an important part of the picture, and that is nothing to feel discouraged about. Even when you take medicine, the habits above make it work better and may lower the dose you need. The right plan is a conversation between you and your doctor. Never start, stop or change a prescription on your own.

When to see a doctor

Most blood pressure management happens gradually, but some situations need prompt attention:

• Call emergency services if you have a reading higher than 180/120 mmHg together with chest pain, shortness of breath, weakness or numbness, vision changes, difficulty speaking, or a severe headache, as these can signal a medical emergency.
• Contact your doctor soon if your home readings are consistently 130/80 mmHg or above, if your diastolic number keeps rising, or if you feel unwell.
• Check in regularly if you have been diagnosed with high blood pressure, even when you feel fine, so your plan stays on track.

When in doubt, reach out to a healthcare professional. This guide is for general information and is not a substitute for personalised medical advice.

Frequently asked questions

Can you lower diastolic blood pressure without medication? For many people with mildly elevated or stage 1 readings, lifestyle changes alone can bring the diastolic number into a healthier range, and even when medication is needed, those habits make it more effective. Your doctor can help you decide what is right based on your numbers and overall risk.

Why is only my diastolic number high? A raised diastolic number with a normal systolic number is called isolated diastolic hypertension, and it is more common in younger and middle-aged adults. It is often linked to factors like excess sodium, extra weight, alcohol and low activity. A persistently high reading is worth discussing with your doctor.

Does drinking water lower diastolic blood pressure? Staying well hydrated supports healthy circulation, but water itself is not a treatment for high blood pressure. The habits in this guide, such as diet, movement and less salt and alcohol, do the heavy lifting. You can read more in our guide on whether drinking water lowers blood pressure.

What is a dangerous diastolic number? A diastolic reading higher than 120 mmHg is a hypertensive crisis and needs urgent medical care, especially alongside symptoms like chest pain or shortness of breath. Readings of 90 mmHg and above are classed as stage 2 hypertension by the AHA and should be reviewed by your doctor.

The bottom line

Lowering your diastolic blood pressure comes down to the same everyday habits that lower blood pressure overall: eating well, cutting salt, moving regularly, sleeping enough, drinking less and managing stress, practised consistently. Choose one change, track how it goes, and let small wins build into lasting ones. For the complete picture, start with our main guide on how to lower blood pressure.

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Medically reviewed by: _________________ (clinician name and credential to be added)

Last reviewed: June 2026

Sources: American Heart Association (Understanding Blood Pressure Readings; Manage Blood Pressure); Mayo Clinic (10 ways to control high blood pressure without medication); U.S. Centers for Disease Control and Prevention (CDC); UK National Health Service (NHS, High blood pressure).

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