These are two other bad habits to avoid if you want to keep a normal blood pressure. Alcohol raises blood pressure and adds empty calories. A safe amount of alcohol is only one drink a day for women and two for men. Smoking is not safe in any amount. Nicotine causes blood vessels to constrict and that raises blood pressure. Quitting will also lower your risk of cancer and heart disease. The only way to know if you have high blood pressure or normal blood pressure is to have a blood pressure reading done by a trained healthcare provider. The American Heart Association recommends a blood pressure reading at least once every two years. If you have had a recent blood pressure reading and you have normal blood pressure, dont take it for granted. Remember hypertension is a common and sometimes silent killer. Push yourself away from the computer, turn off the television, get active, eat your fruits and vegetables, and kick any bad habits.