Exercise can include walking, dancing, kayaking, swimming, cycling, or gym activities. Exercise: Get 150 minutes per week of moderate physical activity or 75 minutes of intense exercise, which improves blood pressure, HDL and LDL cholesterol, triglycerides, cardiac strength, and endurance.Lose weight: Even a 5% reduction in weight can create a marked improvement in blood lipids and blood pressure, but aim for a BMI below 30, or better still, below 25.Get seven to nine hours of sleep per night: Screen for and control sleep apnea.Reduce stress: This is easier said than done, but practices such as yoga, meditation, hypnosis, walks, time in nature, and soothing music have all been shown to lower stress hormones and blood pressure.Monitor blood pressure, as well as cholesterol, triglycerides, and blood sugar: At high levels, all these factors can worsen diastolic dysfunction.Quit smoking: If you need nicotine patches to succeed, make it temporary, and slowly taper down the dosage to zero.
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