To take care of your heart, it’s important to know and track your blood pressure.

Millions of Americans have high blood pressure, also called hypertension, but many don’t realize it.

For most adults, healthy blood pressure is 120/80 or less.

Blood pressure consistently above 130/80 increases your risk for heart disease, kidney disease, eye damage, dementia and stroke.

High blood pressure is often “silent,” meaning it doesn’t usually cause symptoms but can damage your body, especially your heart over time.

Having poor heart health also increases the risk of severe illness from covid-19.

Consider these tips from experts with the National Heart, Lung, and Blood Institute’s (NHLBI) The Heart Truth program:

1. Know your numbers.

Everyone ages 3 and older should get their blood pressure checked by a health care provider at least once a year.

2. Eat healthy.

Follow a heart-healthy eating plan, use herbs for flavor instead of salt and add one fruit or vegetable to every meal.

3. Move more.

Get at least 2 1/2 hours of physical activity each week to help lower and control blood pressure. Do 10 minutes of exercise, 3 times a day or one 30-minute session on 5 separate days each week.

4. Aim for a healthy weight.

If you’re overweight, losing just 3-5% of your weight can improve blood pressure.

5. Manage stress.

Stress can increase your blood pressure and make your body store more fat.

6. Have a healthy pregnancy.

Ask if your blood pressure is normal and track it during and after pregnancy.

7. Stop smoking.

The chemicals in tobacco smoke can harm your heart and blood vessels.

8. Work with your doctor.

Get help setting your target blood pressure. Write down your numbers every time you get your blood pressure checked. Ask if you should monitor your blood pressure from home. Take all prescribed medications as directed and keep up your healthy lifestyle.

To find more information about high blood pressure as well as resources for tracking your numbers, visit nhlbi.nih.gov/hypertension.