Is Your Number Up?
Source: Joint National Committee on Prevention, Detection, Evaluation and Treatment of High Blood Pressure

Did you know that there's a new "normal" level for blood pressure? It’s now 119/79. If your blood pressure is between 120/80 and 139/89, you're considered "prehypertensive". To bring your blood pressure down, try following these recommendations.
 
1. Lose excess weight. Researchers say that you can drop your systolic blood pressure (the top number) 5 to 20 points by losing weight. The BMI (body-mass index) chart suggests that you weigh no more than 145 lbs. if you are 5 feet, 4 inches tall, and no more than 169 lbs. if you are 5 feet, 9 inches tall. To get your recommended weight, check a BMI chart.
2. Adopt the DASH eating plan. The DASH (Dietary Approaches to Stop Hypertension) plan can help lower your systolic blood pressure 8 to 14 points if followed regularly. The DASH plan is about a 2,000 calorie-a-day diet with five to nine servings of fruit or vegetables, two servings of lean meat or protein, whole grains, and at least three servings of dairy or food with calcium every day.
3. Restrict sodium. Keep your sodium intake, from salty foods, to no more than 2400mg per day can help reduce systolic blood pressure 2 to 8 points. Most sodium comes from added table salt, processed foods, and salt-cured foods such as ham, pickles, olives, frozen dinners, and canned products.
4. Get some exercise. Engaging in regular physical activity (aerobic exercise) for at least 30 minutes a day, most days of the week, can help lower your systolic blood pressure 4 to 9 points. Aerobic exercise includes walking, biking, swimming, and running.
5. Cut down on alcohol consumption. Cutting back on booze helps lower your systolic blood pressure 2 to 4 points. Men should drink no more than two alcoholic drinks per day; women should drink no more than one alcoholic drink per day. "One drink" means 1 to 1 1/2 oz. of hard liquor, 5 oz. of wine, or 12 oz. of beer.