In the United States, studies have shown that about 1 out of every 3 American adults suffer from high blood pressure. Blood pressure is the extent to which blood pushes against the walls of your arteries. People who have high blood pressure experience too much force on their blood vessels which makes them more susceptible to heart disease or strokes. Many people who have high blood pressure don’t even realize they have it as there are no warning signs or symptoms. That is why it is important to regularly check your blood pressure. This can easily be done at home through use of a blood pressure monitor. Your blood pressure rises and lowers throughout the day, but if you notice that it stays increased for too long, it is important to visit your doctor for treatment options. 

Fortunately, there are ways that you can prevent or reduce high blood pressure:

1. Practicing a healthy diet is a great way to avoid it. Start by eating foods that are low in sodium and high in potassium to help lower your blood pressure. Cut back on sugary foods or foods that are full of carbohydrates. Avoid processed foods as well. Try to eat lots of fresh fruits and vegetables instead. Not only will this lower your blood pressure, but it can also help you lose weight. 
2. Exercising regularly can lower your blood pressure, and it is important that you get at least 2 and a half hours of moderate-intensity exercise each day. This could be anything like doing household chores, practicing yoga, gardening, going for a walk, taking the stairs, or riding a bicycle. This will help you stay in shape and will make you much less likely to have high blood pressure.
3. Maintaining your weight at a healthy level affects your blood pressure. To determine whether or not your body is within the healthy weight range, calculate your body mass index (BMI). 
4. Make sure you’re getting enough sleep. If your body isn’t getting the rest it needs, you are more likely to develop high blood pressure. 
5. Cut back on your caffeine intake. Caffeine raises your blood pressure, especially for people who already experience high blood pressure.
6. Stress can be another factor that leads to high blood pressure. Try to eliminate anything in your life that creates extra, unnecessary stress. 
7. Try to restrain from smoking and limit your alcohol consumption as these both contribute to high blood pressure.
8. Talk to your doctor about medications you can take to help lower your blood pressure.