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Taking care of your blood pressure does not have to be complicated. Think of it as simple math. Add healthy habits that support your heart and subtract behaviors that can raise your blood pressure. Over time, those small choices can add up to better health.

High blood pressure, also called hypertension, is often called the "silent killer" because it usually has no warning signs. Many people do not know they have it until it is found during a routine checkup. If it is not treated, high blood pressure can increase the risk of heart disease, stroke, kidney disease, and other serious health problems.

Let's start with addition. Add more fruits, vegetables, whole grains, lean proteins, and low-fat dairy foods to your meals. Foods that are rich in potassium can also help support healthy blood pressure. Drinking more water and preparing meals at home more often can also make it easier to build healthy habits.

Now think about subtraction. Try to cut back on foods that are high in sodium, added sugars, and saturated fat. Reading food labels can help you compare products and make better choices. Small changes, like choosing lower-sodium options or seasoning food with herbs instead of extra salt, can make a difference over time.

Next, add more movement to your day. Adults should aim for at least 150 minutes of moderate physical activity each week. The little things add up, and every minute helps support a healthier heart.

Finally, subtract habits that put extra stress on your heart. Smoking damages your blood vessels and raises your risk of heart disease. Drinking too much alcohol can also raise blood pressure. Finding healthy ways to manage stress, getting enough sleep, and making time to relax can also support your heart and overall well-being.

The equation is simple. Add healthy habits. Subtract unhealthy ones. Those small changes can help lower your risk of high blood pressure and protect your heart for years to come.

By: Jacqueline Russo