As we get older, the more likely wer are to have hypertension, or high blood pressure. About 90 percent of adults will experience a rise in sysotolic blood pressure- the higher number and a drop in diastolic pressure- the lower number – as they age, says Dr. Norman Kaplan, professor of internal medicine at UT Southwestern. That’s the bad news.

The good news is that we can do something about it. Speaking at the annual meetings of the Friends of the Center for Human Nutrition in May, Dr. Kaplan offered heart-healthy advice for keeping your blood pressure in check.

Exercise Regularly.

“Exercise is critical in controlling high blood pressure,” he said. “You don’t have to run or jog or participate in a marathon. All you have to do is walk. And do it on a regular basis. “The benefits are profound.”

A recent study of individuals with diabetes compared participants who walked two hours a week or more with those who did not. During an eight-year span, the death rate for the walkers was 40 percent less than that for the non-walkers.

Limit salt intake to less than 3 teaspoons a day.

You don't have to go on a low-salt diet,” Dr. Kaplan said. “Just read the labels on the food you eat.” Processed foods are some of the worst offenders, particularly tomato-based products.

Control your weight.

“Each pound you gain translates into a number increase in your blood pressure,” he said.

Obesity has become a health epidemic in the United States, even among children. And weight related problems often begin during pregnancy, Dr. Kaplan said. “If babies are born smaller than normal because of poor maternal nutrition, their kidneys may be poorly developed, leading to hypertension later in life. On the other hand, rapid weight gain after birth as seen in more babies given formula rather than breast milk also has been shown to lead to more hypertension and other cardiovascular risks later in life.”

Limit alcohol consumption.

“If you drink too much, you get in trouble,” Dr. Kaplan said. “On the other hand, I am a strong believer in drinking a small quantity of alcohol on a regular daily basis. Your good cholesterol (HDL) is raised by alcohol.”

Dr. Kaplan recommends that adult men limit their alcohol intake to no more than two drinks a day, while women should have one drink or even a half portion a daily.

Take and record your own blood pressure.

“Every household should have a home blood pressure machine,” Dr. Kaplan said. “It’s essential that every adult knows what his or her blood pressure is.”

Dr. Kaplan suggest taking you blood pressure at different times each day, as blood pressure level are typically highest when you get up in the morning.

To take blood pressure properly, sit with your back resting against a chair for a minute or two before starting, and rest your arm firmly on the table.

Remember to empty your bladder before beginning the process. A full bladder can result in blood pressure of up to 40 points higher. Talking can raise it by 10 points.

Take a baby aspirin every day or two

“Most of us, no matter how much we change our lifestyle – keep our weight under control, cut down on salt, participate in some of type of physical activity and limit our alcohol consumption – are going to end up having to take some type of blood pressure medication during our lifetime,” Dr. Kaplan said.

“But there’s nothing wrong with that. It’s just a matter of working with your doctor to find out what is best for you.”