Diet

• Some foods can lower your blood pressure naturally. They include bananas, winter squash, cantaloupe, spinach, baked sweet potatoes, boiled potatoes with the skin, orange juice, watermelon, dried apricots, raisins, currants, low-fat milk, polyunsaturated oils such as canola and safflower, whole grain breads and cereals, beans, Brussels sprouts, asparagus, broccoli, celery, garlic, cayenne pepper and foods that are rich in vitamin C.
  
  

Limiting Sodium

• According to the Mayo Clinic, 2,400 mg of sodium is the daily maximum each day for a healthy adult. By reducing the amount of sodium in your diet to 1,500 mg a day, you can lower your blood pressure. You should be aware of the sodium content in packaged and processed foods as well as using less from your salt shaker.
  
  

Exercise

• Just 30 minutes of exercise daily can be helpful in lowering your blood pressure. Because regular exercise strengthens your heart, it is easier for it to pump your blood, which in turns decreases the force of the blood on your arteries. It can also help if you lose weight or maintain your weight. Check with your physician before beginning any type of exercise program.
  
  

Stress Management

• Stress reduction can help lower your blood pressure. Practicing relaxation techniques such as deep breathing, yoga and meditation can lower your blood pressure temporarily. Getting sufficient sleep can help to keep your stress level under control. To avoid stress, do not take on more tasks than you can easily manage, take time for enjoyable activities and try to be positive and optimistic.
  
  

Alternative Medicine

• Alternative medicine treatments for high blood pressure include natural supplements and herbs. Some of these are alpha-linolenic acid (ALA), blond psyllium, cod-liver oil, cocoa, calcium, omega-3 fatty acids, co-enzyme Q-10 and garlic. These supplements should be included with your diet as much as possible, but pills and capsules are available. You should discuss side effects and other drug interactions with your doctor before taking any of them.
  
  

Considerations

• Avoid alcohol and smoking if you have high blood pressure. They can raise your blood pressure or injure the walls of your blood vessels. Regularly check your blood pressure at home and keep a record to share with your doctor. This is helpful in determining if your medication is helping or if the dosage needs to be adjusted. High blood pressure is a very serious condition that should be monitored by your doctor.