Over 20 percent of Americans don’t know they have it because signs and symptoms are largely unnoticeable, but high blood pressure is an extremely dangerous condition that can contribute to many life-altering or fatal diseases. Most notably, high blood pressure is a factor that can lead to heart disease, which the Centers for Disease Control and Prevention (CDC) peg as the leading cause of death in the United States. Strokes, blindness, and kidney disease and failure may also result from high blood pressure. It is imperative that blood pressure remains controlled and in check in order to avoid these outcomes. That can be accomplished in several ways, all of which should be worked out initially with a primary care physician.

Perhaps the easiest and most direct way an individual can control his or her blood pressure is by maintaining a healthy lifestyle. That involves regular exercise and consuming a healthy diet of nutritious food. People raise their blood pressure by being obese or overweight, which involves having a body mass index (BMI) of 30 or higher and 25 to 29.9, respectively. To remain at a normal weight, one should have a BMI between 18 and 24.9. Being active and eating healthy will help reach that target and lower blood pressure.

Fitting in daily exercise does not have to be a hassle. According to the Surgeon General, a simple 30 minutes of activity per day is all that is required to maintain a solid workout regimen. This can be accomplished through a simple run in the morning or aerobic workout when getting home from work. And, of course, it doesn’t hurt to do more than the minimum and hit the gym for a more thorough, full-body workout.

Eating right is also easy to do. Instead of eating junk food that has high levels of sodium, saturated fats and cholesterol, one should add lots of fresh fruits and vegetables to his or her diet. Additionally, alcohol intake should also be done in moderation. According to the CDC, “Excessive alcohol consumption is related to increased blood pressure.” As a result, women should have no more than one drink per day and men should have two or less.

Smoking should also be completely eliminated. An incredibly bad habit, smoking has been linked to strokes and heart disease. Quitting should take place immediately for those that already partake in smoking to lower those risks.

For those that already have high blood pressure, they can seek medical guidance for medication to help lower it. Combined with a healthy lifestyle, prescribed medication can help control blood pressure and be varied by the doctor based on subsequent changes. Medication can be especially helpful for those that have a genetic history of high blood pressure in their family.

High blood pressure is a serious matter that should be taken as such by everybody to ensure you are not affected by potentially fatal diseases later on. Keeping your blood pressure in check with regular doctor visits is the first step. But maintaining a healthy lifestyle through exercise and proper diet, along with not smoking, monitoring alcohol intake and taking medication if required, is the best way to keep blood pressure in check.