High blood pressure is a preventable disease that can be controlled and lowered naturally, according to the American Heart Association. If left uncontrolled, it can lead to death. Lifestyle changes can help lower your blood pressure naturally, as well as the risk of having a heart attack or stroke. If you have high blood pressure, speak to your health care provider before implementing any lifestyle changes.

Lose Weight

Getting to and maintaining your target weight is crucial to lowering blood pressure. To find your target weight, check with your doctor or use the body mass index (BMI) calculator on WebMD.com. Blood pressure often increases as your weight increases, so make some dietary and lifestyle changes to lose extra weight.

Exercise Regularly

Incorporate aerobic exercise into your routine for 30 minutes each day. Your exercise can be as simple as a brisk 10-minute walk three times a day, or you might consider joining an organized sports team or a gym. Stay active with daily chores that burn calories such as cleaning or gardening. While watching your favorite television show, exercise during the commercials---that alone will add up to about half of the daily exercise recommendation.

Eat Well

A healthy diet can help lower your blood pressure, as well as trim your waistline. Avoid frying in fatty oils. Instead, grill fresh vegetables and lean meats with flavorful herbs and spices. Bring leftovers to work for lunch instead of eating at fast food restaurants. Eat whole grains, low-fat dairy foods and fresh fruits and vegetables, which are low in sodium and high in potassium. The American Heart Association advises a maximum intake of 2 cups of coffee daily to limit caffeine, but you might want to consider drinking decaffeinated coffee, tea or pure water instead. For snacks and desserts, substitute fresh fruits and nuts for cookies, candy and ice cream. Indulging daily in a piece of dark chocolate and a glass of red wine can be helpful in lowering blood pressure.

Quit Smoking

Breaking a bad habit like cigarette smoking can help lower your blood pressure. Among myriad other health hazards, smoking damages your blood vessels and hardens your arteries, making it difficult for your blood to flow at a normal, healthy rate. Smoking also constricts your blood vessels and raises your heart rate, which elevates your blood pressure. If quitting smoking is the only lifestyle change you make, you will automatically lower your blood pressure and chance of dying.

Reduce Stress

Stress reduction plays a large role in lowering blood pressure because stress temporarily raises it. If your job causes you undue stress, consider another line of work or reducing your hours. Consider whether a high-paying job is worth the price, especially if you are sacrificing your health and your family. Listen to relaxing instrumental music while working, and incorporate deep breathing relaxation techniques to help reduce tension and stress. If you're not getting a good night's sleep or if you snore, seek treatment for sleep apnea, which can increase your blood pressure. Consider getting a cat or a dog as a pet. People who have companion animals experience a decrease in blood pressure, as well as other health benefits, according to the National Institutes of Health.

Source:

American Heart Association: High Blood Pressure

Mayo Clinic: High Blood Pressure: Lifestyle and Home Remedies

More Information:

Mayo Clinic: High Blood Pressure: Alternative Medicine