A few of my clients and people I know have either high blood pressure (hypertension) or they are close to having high blood pressure (prehypertension), so I decided to write on this topic. The average adult's blood pressure (BP) reading should be 120/80. If it reaches 140/90 it is considered high BP. If it is between 120/80 and 140/90 it is considered prehypertension. There are several lifestyle changes you can make to help prevent high BP and/or lower it.

They are:
-  Lose excess body fat.
-  Eat less salt.
-  Exercise (resistance training and about 30 minutes a day of aerobic exercise).
-  Limit alcohol to 2 drinks a day for men and 1 drink a day for women and lighter-weight men.
-  Get 3,500 mg of potassium in your diet every day. Fresh, unprocessed whole foods have the most potassium. These foods include meat, fish, nonfat and low-fat dairy products, and many fruits and vegetables.
-  Get about 1,000 IU of vitamin D a day from a multivitamin, calcium supplement, milk, or other fortified foods.
-  Follow the DASH eating plan (Dietary Approaches to Stop Hypertension). This diet is rich in fruits, vegetables, and low-fat dairy products and is low in fat.

Another good idea is to learn some relaxation techniques that will help you out when you are feeling stressed or overwhelmed. Of course, you should not self-diagnose (see a physician) or begin treatment without a doctor's approval. If you decide to begin an exercise program, make sure you do it right by first meeting with a personal trainer or discussing your situation with a wellness coach.