Hypertension

• According to the Mayo Clinic, blood pressure is the amount of blood your heart pumps and the force with which it pushes through the arteries. The more blood your heart pumps and the narrower the arteries, the higher the blood pressure. Normal pressure is less than 120/80, and high blood pressure is 140/90 or higher. High blood pressure damages your blood vessels and can cause dangerous complications.
  
  

Stop Smoking

• Cigarette smoking is a bad habit that is damaging to your health. It increases your blood pressure and can damage your heart and arteries. By stopping smoking, you go a long way toward improving your hypertension, your heart and your health.
  
  

Lose Weight and Eat Well

• According to the American Heart Association, by losing just 10 pounds you can lower your blood pressure significantly. Eat a healthy diet with whole grains, lots of fruits, vegetables and low fat proteins like chicken, turkey and fish. Exercise at least 30 minutes a day five days a week and include light strength training. Add garlic to your diet; it lowers blood pressure naturally. You will notice these changes help you lose weight and reduce hypertension, particularly when you start losing inches around your waist.
  
  

Limits

• Limit your sodium intake to no more than 2,400 mg per day, reports the Mayo Clinic. Don't salt your food at the dinner table. Carefully measure your salt as you are cooking. Processed food is full of sodium; read the labels to determine if it can be a part of your healthy diet. Limit your caffeine and alcohol consumption to one drink a day for women and no more than two drinks for men. These small changes significantly help to lower your high blood pressure.
  
  

Relieve Stress

• Relaxation and mind-body intervention techniques help to relieve stress that causes your blood pressure to rise. Yoga, meditation, bio-feed back and aroma therapy are all helpful, natural, drug-free ways to relieve stress and reduce hypertension.