Isolated diastolic - how long to improve
I have isolated diastolic high blood pressure. Driven from use of nicotine, athletics, stress and sleep. But I really think nicotine is the prevalent cause even though use was sporadic. I consumed 1 can of zyn per week but mainly consumed with 10 pouches in one day and then other 5 over the course of the week. I do everything else such as diet, exercise, etc very well and would score 110/75 at doctor appointments since I didn’t have any nicotine exposure that day. Classic hidden hypertension.
I am off zyn cold turkey and it was not that hard in light of the negative health consequences for me. Others may have a different view.
Here are the questions I have:
How long does it take for bp to stabilize and optimize?
What should I be doing cardio wise to get there fast and efficient? I am doing 45 to 60 minutes light zone 2 or 120bpm on average. I do this 5-7 times per week.
Are there leading metrics in the Apple Watch that can help me feel confident I am headed in the right direction? Resting hr is about 60 (this is up from an average 6 months rolling of 57 and before stopping nicotine as I have reduced training intensity) hrv is 30 which has not changed.
I am 8 weeks off nicotine and 6 weeks into losartan. My bp is managed to 110/75 on this medicine but I still have low and high moments of 95/65 and then 110/85. I know 85 is not that bad, but I really want to be consistently below 80 and willing to work hard to get there. Any advice is appreciated.