Everyone is tense these days. Polls show the majority of us are nervous about staying safe and secure. No wonder high blood pressure (HBP) affects almost half of U.S. adults.

According to a commentary published in The American Journal of Medicine, only about 20% of people with HBP are controlling it effectively.

And the health consequences are far-reaching.

We've long known that HBP increases your risk for heart attack and stroke. According to the Centers for Disease Control and Prevention, 70% of people who have a first heart attack and 80% of those with a first stroke also have HBP.

Now we know it's also associated with an increased risk for Alzheimer's disease. A study published in the journal Neurology shows that if your HBP is untreated, you have a 36% greater risk of developing Alzheimer's than those without HBP.

The good news is that if you have HBP, eating two to four extra cups of fruits and vegetables daily lowers your blood pressure while improving your heart and kidney health. The benefit comes from reducing the acid level in your blood.

But it's also important to cut out foods that raise the acid level — red and processed meats.

Another effective technique is two minutes a day of inspiratory resistance training, which lowers blood pressure and strengthens your diaphragm muscle.

You want to get your blood pressure under 125/85 (115/75 is ideal), eat more fruits and veggies, eliminate red and processed meats, and do inspiratory resistance training.