Silent Killer: HIGH BLOOD PRESSURE

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High blood pressure is a common and dangerous condition. Having high blood pressure means the pressure of the blood in your blood vessels is higher than it should be. If untreated, over time this extra pressure can increase your risk of a heart attack, stroke, kidney disease and vascular dementia. But you can take steps to control your blood pressure and lower your risk of heart disease and stroke.
You should know your numbers i.e know the readings of the blood pressure.
Blood pressure category (mm Hg) systolic diastolic
HIGH BLOOD PRESSURE Called the "silent killer" because it often has no warning signs or symptoms, and many people do not know they have it until it's too late.

Normal < 120 and < 80
Pre-hypertension 120-139 or 80-90
Hypertension stage I 140-159 and/or 90-99
Hypertension stage II =160 and/or =100

If you already have it, here aree steps you can take to lower/maintain it........
Exercise. One reason exercise is so effective at controlling blood pressure is because it stimulates your body to release a substance called nitric acid. Nitric acid causes blood vessels to open up, which reduces blood pressure. Exercise also helps to strengthen your heart muscle, reduce stress, and aid weight loss.

Lose excess weight. There's no getting around the fact that blood pressure goes up as the pounds pile on. Being overweight increases your risk for heart disease and diabetes, too. Losing even 10 pounds can start to make your blood pressure go back down.
Eat healthily. Eating the right type of diet can lower your risk for high blood pressure or help you return to normal blood pressure. Clinical studies show that a diet high in fruits, vegetables, low-fat dairy, whole grains, poultry, fish, and nuts really works. You also need to avoid fats, red meat, and excess sugar.

Shake the salt habit. Your body only needs about 500 milligrams of salt a day, but if you are like the average American you may be consuming up to 9,000 mg a day. Studies show that high salt leads to high blood pressure. Current recommendations are to limit salt intake to 2,400 mg per day, the equivalent of about one teaspoon.
Put the brakes on smoking and drinking. These are two other bad habits to avoid if you want to keep a normal blood pressure. Alcohol raises blood pressure and adds empty calories. A safe amount of alcohol is only one drink a day for women and two for men. Smoking is not safe in any amount. Nicotine causes blood vessels to constrict and that raises blood pressure. Quitting will also lower your risk of cancer and heart disease.