Take Charge of Your Blood Pressure

High blood pressure, also called hypertension, usually causes no symptoms but can still cause serious complications. Many people have high blood pressure and don't even know it. Complications of high blood pressure include heart disease, heart attack, congestive heart failure, stroke, kidney failure, and peripheral artery disease.

There are several guidelines to follow that will help maintain blood pressure in normal ranges:

• Eat foods low in salt and sodium.
  
  It is difficult to know how people respond to sodium intake, but generally, people in the United States eat far too much on a daily basis. No more than 2,400 milligrams of sodium per day (approximately one teaspoon) should be eaten each day. This includes salt found in processed foods, added during cooking or sprinkled on food at the table. Most people in the United States eat between 4,000 and 6,000 milligrams of sodium each day.
  
  Try to avoid processed and canned foods (although some can be found with no salt added) and eat more fresh foods. Before putting a grocery item in your cart, get in the habit of reading the food labels. Look for products that are labeled as "low in sodium," or "sodium free," or "unsalted," for example. Salt-free seasonings, herbs, or spices can be used in cooking. Finally, rinsing canned foods that do contain sodium is recommended.
• Drink alcohol in moderation.
  
  Excessive alcohol consumption can elevate blood pressure. If you drink, limit the number of drinks to 1 or 2 per day. A drink is considered 5 ounces of wine, 12 ounces of beer, or 1 ounce of 80-proof whiskey.
• Increase physical activity.
  Regular physical activity can lower blood pressure and reduce the risk of developing chronically high blood pressure. In addition, exercise can lower total cholesterol levels, and increase "good" cholesterol levels (HDL). Even lower intensity activities such as pleasure walking, gardening, or climbing the stairs can be heart-healthy and lower your risk of heart disease. Greater cardiovascular fitness can be achieved by engaging in at least 30 minutes of vigorous exercise for at least 30 minutes three to five times per week. Examples: brisk walking, cycling, dancing, running, and swimming. Because regular exercise is important, try to pick one or more exercise activities that you can do all year long. Consult your physician before beginning a strenuous exercise program or suddenly increasing activity level.
• Maintain a healthy weight.
  Being overweight significantly increases the likelihood of developing high blood pressure. The best combination for losing weight is decreasing caloric intake while increasing physical activity. Be sure to get advice from a physician concerning the best exercises and food regimen for you.