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www.AbbysHealthFood.com | # 50| Page 29 only way to know if your blood pressure is too high. During the test, a cuff is placed around your upper arm to measure the pressure of blood flowing through the arteries. While it's almost impossible to tell if you have high blood pressure without a test, there is something called hypertensive crisis where your blood pressure is so high that you need emergency care. In this case, you would have symptoms. If you have high blood pressure along with severe headaches or back pain, chest discomfort, nausea or vomiting, feeling nervous or anxious, visual problems, or seizure, call 911. What do the numbers from a blood pressure test mean? There are two numbers in blood pressure readings. If one or both are too high, you could have high blood pressure. Systolic pressure is the top number. It tells you the pressure of blood flow on your artery's walls when your heart is beating and pushing blood to your body. It's the higher of the two numbers. Diastolic pressure is the bottom number. It tells you the pressure on your artery's walls between heartbeats, when your heart is relaxing and refilling with blood. How often should I have my blood pressure checked? If you don't have high blood pressure, you should have your pressure tested every two years after age 20. Your doctor will test it more often if you have or are at risk for high blood pressure. How can I lower my blood pressure? In some cases, making lifestyle changes can lower your blood pressure. Talk to your doctor to find out if you need prescription medication as well. Whether you're trying to prevent or treat high blood pressure, here are nine habits you should follow: 1. Eat healthy: Fill your plate with fruits, vegetables, whole grains, low-fat dairy, beans, skinless poultry and lean meats, and fatty fish like salmon, trout, and herring. Limit saturated and trans fats, salt, and added sugar. It is recommended to limit salt to 2300 mg per day, and 1500 mg per day for those who have high blood pressure or are at risk- African Americans, kidney disease and those on medication for hypertension. 2. Get active: If you have heart disease or any other health problem, talk with your doctor before you start exercising. If you're new to exercise or haven't exercised in a long time, start slowly, doing just a little bit at a time. Eventually, you want to do aerobic exercise, like running, biking, swimming, or brisk walking, for 30 minutes most days of the week. 3. Watch your weight: If you're overweight, even just a small amount of weight loss (like losing 5% of your body weight) can improve your blood pressure. 4. Manage stress: Stress can raise your blood pressure, so find ways to unwind. Exercising and getting enough sleep can help relieve tension. Or try taking 15 minutes of quiet time every day to relax. Leaning on friends and family for support and doing things you enjoy can also help you cope. 5. Avoid tobacco smoke: If you smoke, quit. If you don't, secondhand smoke can still damage your heart, so avoid it as much as possible. 6. Follow directions for prescription medications: If your systolic pressure is 140 or higher or your diastolic pressure is 90 or higher, your doctor may prescribe medication. If so, make sure you take it exactly as directed. 7. Limit your alcohol intake: For women, this means no more than one drink a day. For men, it's no more than two. One drink equals 4 ounces of wine (about half a glass) or 12 ounces of beer (usually one can or bottle). 8. Eat less salt (sodium). Most of the salt you get doesn't come from the salt shaker, but from processed foods. Cut back on packaged and prepared foods for more fresh meals made at home. Aim for less than 1,500 milligrams of sodium a day. 9. Use care with medication: Some prescription and over-the-counter medicines can have too much sodium or may raise your blood pressure. Talk to your doctor or pharmacist about all of the medicines you are taking. Even things that you may consider "safe," such as anti- inflammatories or cold medication, may increase your blood pressure.