Hypertension or high-blood pressure has been described as the "silent killer" because it has no symptoms, and can occur at any age. So what helps lower blood pressure?

You can successfully control your blood pressure if you adopt a healthy lifestyle. You may even avoid, delay or reduce the need for medication.

1. Weight

Studies have shown a link between weight gain and blood pressure. Since the excess body fat places greater stress on the heart, we should reduce our weight to relieve the pressure on the heart. Another thing to watch is your waistline.You run the risk of high blood pressure if you have too much weight around your waist.

2. Salt

Research has established a strong link between salt intake and an increase in blood pressure levels. So do reduce the amount of salt in your diet. You can add substitutes like herbs, spices, lemon juice and vinegar. Sodium or salt interferes with the proper functioning of the kidneys. Keep track of the salt content in food that you buy from the supermarket.

3. Caffein

Whether caffeine in coffee causes hypertension is debatable.You should drink coffee in moderate amounts, say about two cups a day. Check your blood pressure after you have drunk a cup of coffee and see whether it increases your blood pressure.If so, you are sensitive to caffein and try to look for an alternative beverage.

4. Potassium

Potassium has been shown to minimize the effects of sodium on blood pressure. Food, such as fruits and vegetables are a good source of potassium. So do make it a habit to take these everyday as they help lower blood pressure.

5. Stress

We cannot completely eliminate stress from our lives but we certainly can manage it. Stress is very harmful to our health and is a contributory factor in hypertension. Try to relax. Breathing exercises,yoga and massage are some of the ways of reducing stress.

6. Smoking

Tobacco and tobacco products are very bad for health. Smoking causes your blood pressure to rise. It is also a contributory factor in heart diseases. Try cutting down or kicking the habit altogether.You should also avoid passive or secondary smoking which is just as harmful.

7. Alcohol

Reduce your alcohol intake. If you have to drink, do it in moderation and avoid binge drinking. Excessive drinking increases the risk of hypertension and fatal and non-fatal heart attacks.

8. Exercise

Exercise regularly.There are several exercises we can do like brisk walking, cycling and swimming.These activities help lower blood pressure. If you can't find the time moderate activity like 10 minutes of brisk walking everyday is okay.

9. Diet

Studies have shown a link between high blood pressure and diet.The wide range of foods available makes it difficult for us to make the right choices. But researchers have proved that fruits,vegetables,lower-fat or nonfat dairy foods, fish,poultry,nuts,seeds and legumes do lower blood pressure.

Eating less saturated fats does help your body to lower the levels of unwanted cholesterol that raises your blood pressure.

10. Support Group

Finally if you have high blood pressure, monitor it regularly. It is advisable to get the help of family and friends from a support group who can advise you on ways to manage hypertension.

Hopefully people with hypertension will have an idea of what helps lower blood pressure.