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High blood pressure, also known as hypertension, is a common disorder. Nearly 1 in 3 adult Americans suffer from this condition. It has no warning signs and may last a lifetime. Even though hypertension has no cure, it can be prevented and controlled.

The good news is, you don’t always need medication to manage your blood pressure. Just a few lifestyle changes can make a huge difference. Here are some simple tips to get you started.

1. Reduce Salt/Sodium in Your Diet
If you are serious about lowering your blood pressure, you should embrace a healthy diet and decrease your salt or sodium intake.

Did you know that most Americans consume too much salt?

I strongly recommend that you carefully monitor your salt intake and consume less than 2,400 milligrams of sodium a day. This dosage includes the amount of sodium used in cooking or the inevitable salt-shaker, accompanying your meals. If you still want to add more flavor to your food, using herbs or spices would be a better choice.

2. Maintain a Healthy Weight
As your weight increases, so does your blood pressure. You should constantly strive to achieve an ideal body weight. I suggest you use a body mass index (BMI) of 19-25 as a starting point. Keep in mind that even shedding a few pounds can lower your blood pressure. Weight loss has its greatest effect on those who are overweight and already have hypertension. Of course, being overweight or obese are major risk factors for heart disease.

3. Exercise Regularly
Becoming physically active is one of the most important steps you can take to prevent or control high blood pressure. It also helps reduce your risk of heart disease. If you have a busy schedule, you don’t have to put a lot of time and effort into your exercise routine. Sometimes, all is takes is just 30 minutes of moderate physical activity, such as walking, bicycling, swimming or gardening. It’s simple as that.

4. Limit Alcohol Intake
Drinking too much alcohol can raise your blood pressure. On top of that, it can harm your liver, brain, and heart. Keep in mind that alcoholic drinks contain a lot of calories. Therefore, alcohol consumption may keep you from maintaining your ideal weight and body mass index. If you drink alcoholic beverages, I would recommend just one drink a day for women and two drinks a day for men.

5. Quit Smoking
Let’s face it: tobacco is a killer. Smoking causes your blood vessels to constrict and your heart to beat faster. It also facilitates the onset of atherosclerosis – hardening and narrowing of the arteries. Atherosclerosis usually results in cardiovascular disease, which is the number 1 killer in America. Even filtered cigarettes may cause severe damage. Always remember: smoking is bad for everyone, especially individuals who suffer from high blood pressure. If you smoke, quit. If you don’t smoke, don’t start. Once you quit, you reduce your risk of heart attack after the first year. Try to ride out tobacco cravings for good. After all, your health is at stake.

Dr. Prince is a founder of North Shore Nephrololgy in Manhasset. You can reach him at (516) 365-5570 or info@northshorenephrology.com