The result is that millions of people are walking around with this potentially dangerous condition without knowing it. The National Heart, Lung and Blood Institute (NHLBI) says that approximately one in three American adults now have hypertension but almost a third aren’t aware of it.

Elevated blood pressure puts excess pressure on artery walls and, over time, greatly raising the risk for heart attacks, strokes, kidney and eye damage. That’s why hypertension has earned the name “the silent killer.”

To find out if your blood pressure is in the healthy range, you need to have your blood pressure checked.Blood pressure is measured as systolic (the first number in a blood pressure measurement) and diastolic (the second number) pressures. Systolic refers to blood pressure when the heart beats while pumping blood and diastolic refers to blood pressure when the heart is at rest between beats.

Tips for beating high blood pressure naturally

If you are diagnosed with hypertension or pre-hypertension, it’s important to follow your doctor’s advice about taking any prescribed medication and in following exercise that’s safe and appropriate for you individually. However, most people begin high blood pressure treatment with lifestyle modifications which, after about three months, often improve blood pressure. In fact, according to the American Heart Association, these strategies below may reduce your blood pressure without the use of prescription medications.

Lose weight. Obesity is a common cause of hypertension. Concentrate on a heart healthy diet that‘s rich in fruits, vegetables, whole-grain and high fiber foods, low fat dairy products, beans and skinless poultry, lean meats and fish. Stay away from saturated and trans fats and limit sugars. The American Heart Association, National Institutes of Health and Mayo Clinic all recommend the D.A.S.H. (Dietary Approaches to Stop Hypertension)diet, shown in several studies to promote a healthy weight and lower blood pressure (for information: http://www.mayoclinic.com/health/dash-diet/HI00047).

Kick the salt habit. In some people, excess sodium increases blood pressure because it holds excess fluid in the body, placing an added burden on the heart. So limiting salt (which is composed of sodium and chloride) is important. Skipping or reducing table salt can help. However, be aware that most excess sodium in the American diet comes from eating processed and packaged foods. Research just published in the journal Hypertension found that simply cuttingback on salt intake from current levels to 2,300 milligrams a day -- the upper end of the federal guideline -- could save 500,000 to 850,000 lives in the U.S. over the next decade bydecreasing the risk of heart disease and high blood pressure.

Limit alcohol. Heavy and regular use of alcohol can increase blood pressure. Reducing or giving up alcohol can lower it.

Stop smoking. In addition to all of the other health risks linked to smoking, you can add high blood pressure to the list. If you smoke, it’s time to get serious about stopping. Get help from your doctor and/or a counselor, if needed.

Control stress. Chronic stress is often listed as a risk factor for hypertension, although how individuals respond to stress varies. Numerous studies have shown relaxation techniques such as yoga and meditation can sooth stress and lower blood pressure in many people.

Taking your own blood pressure

Another key way to take control of your blood pressure – take your own measurements at home. You can then share the information with your doctor and see the progress you are making to lower your blood pressure.

The American Heart Association issued a scientific statement recently that noted blood pressure readings taken at home with approved devices can be a useful tool to help manage blood pressure -- and do-it-yourself readings may even predict cardiovascular disease (CVD) risk better than readings from the doctor’s office alone.

Dr. Janis S. Coffin, Medical Director of the Family Medicine Center at Georgia Regents Medical Center and Associate Professor of Family Medicine at the Medical College of Georgia at Georgia Regents University, tells Synergy she asks patients to keep a blood pressure diary. After three months, while they work on lifestyle changes, they bring in the diary to discuss their progress with her.

“We recommend people get the kind of blood pressure monitor with a cuff that goes around the arm because they are the most accurate,” she notes. “The ones that go around a wrist or finger are farther away from the heart and less accurate.”

She advises taking blood pressure three times a day. “Granted, if you go out and exercise or if you are in a very stressful situation, your blood pressure is going to be elevated. But for the most part your blood pressure should be running on average 120/80,” Dr. Coffin explains.

In general, it’s a good idea to check your blood pressure before taking any medications, eating, or drinking coffee because all of these factors can influence blood pressure. To get the most accurate measurement, first sit quietly for 5 to 10 minutes in a chair with your back supported and make sure your feet are flat on the floor before you start inflating the blood pressure cuff. For greatest accuracy, the arm used to measure your blood pressure should be level with the heart, relaxed and supported by a table or the arm of the chair.