- Weight reduction if you are overweight, i.e. if your Body Mass Index is >25.
- Adopt the Dietary Approach to Stop Hypertension (DASH) eating plan, which is rich in potassium and calcium and low in salt.
- Physical activity, such as 30-45 minutes of walking and getting 10,000 steps per day.
- Moderate alcohol if you enjoy it. For women, this is one drink a day. More than that, and you may get the opposite effects. It also won't work if it stimulates your appetite too much.
However, if your blood pressure is higher than 140/90, or if the above natural measures do not work well enough after three to six months, then you'll likely need to go on a medication.
Be sure you measure your blood pressure with an upper arm digital device at different times of the day and night, log it, and show it to your doctor. People who show wide variations will need special considerations.