Keep a Healthy Blood Pressure

High blood pressure can lead to heart attack and stroke, two of the three leading causes of death for Americans. You can have high blood pressure without experiencing any symptoms — that's why it’s important to have your blood pressure checked regularly. And even if you know that you have a normal blood pressure reading today, you want to do everything you can to keep it in that healthy range.

Reading for Blood Pressure 

When you check your blood pressure, your result will be given as two numbers. Both numbers are important.
· The first or top number is your systolic pressure. This is when your heart is beating and your blood pressure is at its highest.
· The second or bottom number is your diastolic pressure. This is when your heart is between beats and your blood pressure is at its lowest.
Example: 120 (Systolic)/80 (Diastolic)
For most people, a normal blood pressure is less than 120/80 or “120 over 80.” If either number is high, your blood pressure is high. Ask your doctor what your blood pressure should be.

Tips for keeping a health blood pressure watch what you eat and drink.

Limit the amount of salt in your diet. Shoot for no more than 2,000 milligrams of sodium per day. You should carefully read food labels and recognize that "high salt foods" are those with more than 250 milligrams of sodium per serving. Try and choose foods you like with less sodium per serving than that. Focus on eating healthy foods, including lots of fruits, vegetables and whole grains. Drink no more than one alcoholic beverage a day, and keep your daily caffeine intake to less than four units. (One cup of coffee or one can of caffeinated soda is one unit.)
maintain a healthy weight.
If you're overweight, losing just 5 to 10 pounds can have a positive effect on your blood pressure. Regular physical activity can also help lower your blood pressure, as well as keep your weight under control. Strive for 45 to 60 minutes of daily aerobic exercise, such as biking, swimming or brisk walking. The time you spend exercising is more important than the intensity.
if you smoke, quit. Avoid secondhand smoke as much as possible.
The nicotine in cigarette smoke makes your heart work harder by narrowing your blood vessels and increasing your heart rate and blood pressure. Carbon monoxide in cigarette smoke replaces some of the oxygen in your blood. This increases your blood pressure by forcing your heart to work harder to supply your body with the oxygen.

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