Eat Healthy, Balanced Meals

• Although everyone should adhere to a healthy diet, those with hypertension should pay special attention to the foods they consume. Whole, unprocessed foods that are low in fat are the healthiest, so hypertension patients should try to avoid fast food as much as possible. Specific foods that have been shown to reduce blood pressure levels include whole grains, fresh fruits, fresh vegetables and cold-water fish. It is also important to consume the daily recommended amount of potassium.
  
  

Reduce Sodium Intake

• A diet that is high in sodium can greatly contribute to high blood pressure. The National Institutes of Health issued a special news release on sodium and blood pressure in 1998. This release states that people "should consume no more than 2,400 mg of sodium a day." This is equal to 6 g of salt. Since salt is hidden in many processed foods, it is best for patients with high blood pressure to stay away from table salt altogether.
  
  

Exercise Regularly

• Regular physical activity will improve a patient's overall health, particularly the cardiovascular system. When the heart is healthy and strong, it can pump blood with ease. This lightens the stress on arteries and naturally lowers blood pressure. The Mayo Clinic recommends about 30 minutes of aerobic activity on most days of the week. This doesn't have to take place in a gym, however. Activities such as mowing the lawn, climbing stairs and walking will suffice.
  
  

Quit Smoking/Drinking

• Tobacco smoke and excessive alcohol intake are bad for the system in many ways. However, these habits are even more detrimental to those with hypertension, as they greatly increase the risk of stroke and heart attack. Those who are looking to naturally lower their blood pressure should give up smoking altogether. Although drinking in moderation is usually fine, anything more than one or two drinks a day is considered unhealthy.
  
  

Manage Stress

• The long-term effects of stress on hypertension are not clear, but it is known that stress can cause temporary spikes in blood pressure. Those who deal with a lot stress, whether at home or work, need to learn to relax in order to get their blood pressure under control. Breathing exercises, meditation and positive daily affirmations are but a few ways to manage stress. In some cases, it might be best to make a major life change, such as finding a new career path that is less stressful.