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Beat it!

            BOSTON - Newswise noted a four-page section in the September issue of the Harvard Heart Letter checks the latest thinking on high blood pressure. It has data on basics, measuring change, and the definition of what’s normal. The section offers 10 steps for getting your blood pressure under control and keeping it there:

1. You can’t do much about your blood pressure unless you know what it is. Your doctor should check it every visit. Measuring at home is even better.

2. Exercise can lower blood pressure 10 points, prevent onset of high blood pressure, or let you reduce your dosage of blood pressure drugs.

3. A diet for better blood pressure emphasizes fruits, vegetables, low-fat dairy products, whole grains, poultry, fish, and nuts.

4. If you’re overweight, losing weight can lower your blood pressure.

5. Smoking a cigarette can cause a 20-point spike in systolic blood pressure.

6. Drink alcohol moderately. Going beyond a drink a day can contribute to higher blood pressure.

7. Too much sodium and too little potassium can boost blood pressure. Aim for less than 1.5 grams of sodium a day, and at least 4.7 grams of potassium from fruits and vegetables.

8. Chronic lack of sleep can add to high blood pressure. Get at least six hours a night.

9. Mental/emotional stress can hike blood pressure. Meditation and deep breathing can lower it.

10. Taking medication can keep you from having a stroke or heart attack.