The Lowdown on High Blood Pressure

High blood pressure is called "the silent killer" for a good reason: You can have it and not even know it. And you would not be alone. Around 50 million Americans have high blood pressure (also known as hypertension), yet many people don't know they have it. If you have high blood pressure, you need to know, so you can control it. If you don't, you increase your risk for serious illness.

High blood pressure has no symptoms. So, if you don't have your blood pressure checked regularly, the first sign of high blood pressure could come in the form of a heart attack, a stroke, or kidney failure.

High blood pressure is easily detected, and it can be controlled. But it is up to you to take action. Here is how to control high blood pressure.

Be aware: Get checked

The easiest way to detect high blood pressure is to have your blood pressure checked at least once a year. Blood pressure is made up of two measurements. The first is the force of your blood pushing against artery walls when your heart beats. This is called systolic pressure. The second is the pressure between heartbeats, which is lower. This is called diastolic pressure.

A normal blood pressure reading is less than 120/80. If your blood pressure is higher than 120/80, it means your heart is working harder than it should.

No one knows what causes most cases of high blood pressure. In some cases, it may be related to a medical condition, such as obesity or an abnormal kidney. What we do know is that your gender, race and family history play a role in whether you develop high blood pressure. Age is also a factor. Over half of all men and women between 65 and 74 have high blood pressure. Older people often have other medical problems, and high blood pressure can put them at risk for cardiovascular complications.

You can't control your age, heredity, or race. But you can do something about your diet, activity level, stress, weight, and whether you smoke.

Eating for a healthy beat

If you have high blood pressure but are otherwise healthy, your doctor may suggest that you make some lifestyle changes to try to lower your blood pressure. One place to start is by eating healthy.

Studies have shown that a low-salt diet helps reduce blood pressure in older adults with normal to high blood pressure. Sodium is used as a flavor enhancer and preservative in many canned and packaged foods. You can easily decrease the amount of salt you eat by avoiding these foods and by cooking meals without adding salt. Take your saltshaker off the table so you don't add salt to food before you eat it. Try using herbs and spices for more flavor.

When shopping, check food labels for the words "sodium-free," "low-sodium" or "reduced-sodium." Try to limit the total amount of sodium you eat to less than 2,400 milligrams of salt per day.

Other changes you can make to improve your diet include eating plenty of fresh fruits and vegetables and whole-grain breads and cereals. You can also buy low-fat dairy foods. Avoid saturated fat, fried food, and red meat. Make sure you get enough potassium in your diet; experts recommend getting at least 4,700 mg of potassium each day. In addition, try to limit alcohol to one drink a day or less.

Exercise for your heart

Even a moderate amount of exercise can help you lose weight and lower your blood pressure. Walking is a good choice. It is easy to do and easy on your body.

Before you begin exercising, talk with your doctor. Keep these guidelines in mind:

• Begin slowly, and slowly increase the amount you exercise.

• Drink a lot of water, even if you do not feel thirsty.

• Always warm up before exercising and cool down after.

• Try to exercise moderately for 30 to 60 minutes as many days of the week as possible.

In addition, try to increase your activity level. When possible, use your feet instead of your car to go places. Add variety with activities such as swimming, golf or gardening.

Other lifestyle changes

Lowering your stress level can also help lower your blood pressure. Exercise can help you reduce your stress. So will relaxation techniques, yoga and breathing exercises.

Smoking is another risk factor that you can control. It isn't easy, but kicking the habit is one of the best things you can do to lower your blood pressure -- and improve your overall health. Older adults tend to stay off cigarettes once they do quit. Ask your doctor for advice on how to stop smoking.

When you need medication

If lifestyle changes are not enough, or if you have other health problems, such as cardiovascular disease, it may be necessary to manage your high blood pressure with medication.

More than 50 medicines are used to treat high blood pressure. Most medicines fall into one of these categories: diuretics, beta blockers, ACE (angiotensin-converting enzyme) inhibitors, calcium channel blockers, and angiotensin II receptor blockers.

There are several things to remember when taking medicine for high blood pressure:

• Always follow your doctor's instructions. Ask questions if you're not sure what to do.

• Make sure your pills are properly labeled and stored.

• Make sure your doctor knows about any prescription and over-the-counter drugs that you take.

• Try to be patient. It may take a few tries to find the best medicine and dosage for you.

• Never stop taking a medicine without your doctor's approval. If you have side effects, talk with your doctor.

• Never skip a dose. Keep taking your medicine even when you feel well.

• Keep in shape. Eating healthy foods and getting regular exercise will also help your medicines do their job.

High blood pressure will not go away on its own, and if you return to your old habits or stop taking medication, it can go back up. Controlling your high blood pressure is something you need to continue forever. But you can do it. It's a lifelong task that can make your life longer.