Simple Ways to Help Control Your Blood Pressure

High blood pressure is often linked to heart disease, strokes and other serious health issues. If you have been tested with high blood pressure, your doctor may have prescribed medication and changes to your diet. Even if you have normal blood pressure, it is wise to take steps to assure you maintain a healthy blood pressure level.

A high blood pressure reading is usually at or above 140 for the systolic (top number); and 90 for the diastolic (bottom number) pressure.

There are some ways to help improve your blood pressure that do not involve medication. Of course, we would never recommend that anyone stop their doctor-prescribed medications.

Check out these suggestions for helping to control your blood pressure:

1. Get it checked: OK, this sounds too simple. But many people live with high blood pressure and they don't know it. Get checked regularly.

2. Lose weight: As one gains weight, the blood pressure often increases, as well. Do not even consider a crash diet. A good diet plan will include balanced meals. If you need help losing weight, you may want to chat with a physician who can recommend a program that is right for you.

3. Exercise: You should exercise for at least 30 to 60 minutes per day. And no, driving is not considered a form of exercise.

4. Eat less salt: High salt intake is especially dangerous for people with high blood pressure. Read the food labels to see how much salt is contained in various foods. Avoid too much bacon, potato chips and other items high in sodium.

5. Cut back on the booze: Research does show that small doses (one or two drinks a day) of alcohol, especially wine, can help to reduce your blood pressure. But when you exceed that limit alcohol will do way more harm than good. If you are a heavy alcohol consumer, quitting cold turkey can actually lead to a spike in your blood pressure. So, slowly reduce your alcohol intake over time. And, if you are a heavy drinker, you may want to consult a physician or other support groups for advice.

6. Don't smoke (duh!): The nicotine in tobacco can seriously raise your blood pressure level. Secondhand smoke is also a major hazard. Unless you've been living in a cave for 40 years, you have no doubt heard the many reports linking smoking with high blood pressure and heart disease.

7. Jonesing for java?: Caffeine, which is prevelant in coffee and many soda drinks, may create a surge in your blood pressure. You may want to scale back on your caffeine intake.

8. Take a 'chill pill': There are many unavoidable causes of stress -- work, money, children, etc. Stress can lead to increased blood pressure. Try to reduce the causes of your stress. If that is too challenging, consider ways to relax yourself, such as  yoga, meditation, therapy, etc.

9. Don't go it alone: Having trouble staying on your diet? Need a push to get into your exercise routine? Solicit the support of your friends and family members. Tell them how important it is that you all work together to improve your overall health. Set up a regular exercise schedule. Make sure your entire family gets with the program and encourages each other.