8 ways to control your blood pressure

High blood pressure, also known as hypertension, can lead to stroke, heart attack, heart failure, and kidney damage. Here are 8 ways to help keep your blood pressure in check.

1. Work with your doctor. Ask your doctor to help you develop a plan to manage your blood pressure. If it involves taking medication, make sure you’re taking it as prescribed. Tell your doctor if you don’t like the way it makes you feel.
2. Check your blood pressure regularly. High blood pressure is considered 130/80 or higher; 120/80 or lower is ideal.
3. Manage your weight. Being overweight puts extra strain on your heart, increasing the risk of high blood pressure. Losing weight until you’re in a healthy range is ideal, but even a loss of 10 pounds could improve your health.
4. Follow the DASH (dietary approaches to stop hypertension) diet. The DASH diet recommends eating fruits, vegetables, whole grains, fish, poultry, beans, nuts, vegetable oils, and fat-free or low-fat dairy products. Choose foods that are low in sugar and saturated and trans fats; rich in potassium, calcium, magnesium, fiber, and protein; and low in sodium.
5. Reduce stress. To manage stress, the American Heart Association recommends getting 7-plus hours of sleep, taking care of your mood, connecting with others, and practicing gratitude.
6. Exercise regularly. Getting at least 30 minutes of moderate physical activity five days a week not only helps to lower blood pressure, it helps relieve stress and manage weight.
7. Evaluate your habits. Quitting tobacco and limiting alcohol are healthy choices that can help lower blood pressure.
8. Build a support system. If you have a family member or friend with high blood pressure, you can help each other by making these healthy choices together. 

Source: American Heart Association