The holiday season can bring lots of joy into our lives, but the eating, drinking, and merriment can wreak havoc with your blood pressure. We also tend to experience more stress, sleep less, and our exercise routine may suffer during the celebrations.

Since millions of Americans suffer from borderline high blood pressure, or hypertension, defined as more than 120/80 mm Hg by the American College of Cardiology, it's important to take precautions to keep tabs of your numbers and take action to control hypertension, says the Mayo Clinic. The top number is called systolic pressure. This is the pressure in the arteries when the heart beats. The bottom number is called diastolic pressure. This is pressure in the arteries between heartbeats.

You can use an in-home monitor or take advantage of the machines available at supermarkets and pharmacies to measure your blood pressure. Here are some ways you can keep it under control:

• Watch sodium intake. According to Dr. Adam B. Rosenbluth, a cardiologist in New York City, minimizing your salt intake is a good beginning. The American Heart Association recommends consuming no more than 1,500 milligrams (mg) of sodium daily. Table salt is 40% sodium, according to AARP. But keep in mind that more than 70% of the sodium Americans eat comes from packaged, prepared, and restaurant foods, not the salt shaker. Read the nutrition facts label on your store-bought foods and choose lower sodium options.
• Drink water. Drinking water helps clear sodium from the body which is why diuretics are often prescribed to lower blood pressure. This helps the kidneys release salt. Rosenbluth says that the current guidelines are 13 cups of water each day for men and nine cups for women.
• Eat potassium-rich foods. Not having enough potassium in your diet is as harmful as eating too much sodium. When you eat enough potassium, your kidneys are better able to excrete excess sodium. Studies have shown that when people with hypertension consumed between 3,500 mg to 4,700 mg, the recommended daily value, they were able to lower their blood pressure numbers dramatically. Fabricio Mancini, author of "The Power of Self-Healing," and an internationally known expert in nutrition and health, recommends adding avocados, bananas, beets, lima beans, salmon, sardines, and coconut water to your grocery shopping list to boost potassium intake. "These are all great sources of potassium," he says. "Include potassium-rich foods in your daily nutritional choices and benefit from all its power."
• Exercise to keep blood pressure down. Aim for at least 150 minutes weekly. A long walk after eating your holiday meal is an easy and effective way to start. Make it a family event, says Rosenbluth. A recent study found that adding a mere five minutes of exercise daily to your current routine can help lower blood pressure.
• Boost fiber. Fiber has been linked to improving overall cardiovascular health. Research has shown that every three-grams-per-day increase in fiber reduces both systolic and diastolic levels by two points. Add fiber superstars to your diet that include black beans, avocados, bulgur, raspberries, pears, and oatmeal to help lower blood pressure. Here is a handy chart from the University of Michigan that can guide you toward the best choices.
• Reduce sugar intake. Sugar added during the processing of foods has been linked to a greater risk of high blood pressure as well as weight gain, insulin resistance, and elevated cholesterol levels. One interesting study of older women found that by reducing daily sugar intake from nine teaspoons to under seven teaspoons, systolic blood pressure lowered by 8.4 points and diastolic blood pressure by 3.7 points. Sugar-sweetened beverages are some of the best-known hidden culprits of added sugar.
• Lose weight. Research has shown that even a five-to-10-pound weight loss in those who are overweight can help lower blood pressure. Increase the healthy foods in your diet while reducing or eliminating calories, saturated fat, and sodium.