It’s easy to get our blood pressure up. Around-the-clock work schedules, inconsiderate drivers, our kids’ impossible homework assignments and more can all push our blood pressure higher. And some of the things we do to ourselves — like eating excessive amounts of sodium and not getting enough exercise — aren’t helping things.

It’s not surprising that about 32 percent of American adults — some 75 million people — have high blood pressure, also called hypertension. And only about half of those have their condition under control, according to the Centers for Disease Control and Prevention (CDC). Rates for high blood pressure are even higher throughout the “Heart Attack Belt,” which includes most of the Southeast.

So, what can you do to get your blood pressure under control? Here are some tips:

• Get it checked regularly. Since high blood pressure generally has no symptoms, it’s important to have your blood pressure checked regularly. Medical providers generally perform blood pressure checks with each visit, and you can receive a complimentary blood pressure check at any Tanner Urgent Care location. You can also check your blood pressure at home with commercially available home blood pressure monitoring kits, which are available at most pharmacies.
• Understand the reading. The first number in your blood pressure reading is your systolic blood pressure — the pressure of the blood against the walls of your blood vessels when your heart beats. The second number is the diastolic blood pressure, and it indicates the pressure of the blood against the walls of your blood vessels when your heart is at rest between beats. Generally, a healthy systolic blood pressure reading is less than 120 mmHg, and a healthy diastolic blood pressure reading is less than 80mmHg.
• Leave off the salt. One of the leading contributors to high blood pressure is the amount of salt in the American diet. Sodium causes the body to retain fluid, which increases the volume of fluid in the blood vessels, driving up blood pressure. The American Heart Association estimates that most Americans consume about 3,400 milligrams of sodium each day, which is more than twice the 1,500 milligrams per day the association recommends. Check food labels for salt content, and keep the salt shaker off the table at home to help break the habit of sprinkling extra sodium on your food. If your dish needs some extra “umph,” try some salt-free seasonings like basil, cumin, dill, oregano, sage or others. Most grocery stores carry excellent salt-free seasoning blends that you can try as well.
• Relax. Stress is another major contributor to high blood pressure. Not only are there biophysical reactions to stress, such as an increased heart rate and constricted blood vessels, but stress can lead to unhealthy behaviors like overeating, using tobacco or alcohol and more. Keep stress in check by taking time for yourself, finding relaxing hobbies and learning not to overcommit.
• Get moving. Exercise is instrumental in helping to keep blood pressure in check. Exercise can help keep your blood vessels flexible, preventing problems like atherosclerosis. It also helps you maintain a healthy weight, which is another element to keeping blood pressure under control. Tanner’s Get Healthy, Live Well offers tips to help you “Go for 30” minutes of exercise a day on their website.

If you seem to be struggling with managing your blood pressure, speak to your primary care provider. He or she can make other recommendations, including possible medicinal approaches, to help keep your blood pressure under control.