10 ways to control high blood pressure without medication

1. Lose those extra pounds and watch your waistline

Carrying too much weight around your waist can put you at greater risk of high blood pressure. In general, men are considered at risk if their waist measurement is greater than 40 inches (102 centimeters, or cm). And women, in general, are at risk if their waist measurement is greater than 35 inches (88 cm). However, for people of Asian descent, men are considered at risk if their waist measurement is greater than 36 inches (90 cm), and women are at risk if their waist measurement is greater than 32 inches (80 cm).3. Eat a healthy diet

Regular physical activity — at least 30 to 60 minutes most days of the week — can lower your blood pressure by 4 to 9 millimeters of mercury (mm Hg).

* Consider boosting potassium4. Reduce sodium in your diet

* Eat fewer processed foods. Potato chips, frozen dinners and cured meats, such as bacon and processed lunch meats, are high in sodium.7. Cut back on caffeine

Inhaling smoke from others also puts you at risk of health problems, including high blood pressure and heart disease.

Regardless of your sensitivity to caffeine's effects, doctors recommend you drink no more than 200 milligrams a day — about the amount in two cups of coffee.8. Reduce your stress
9. Get regular health care

If you have high blood pressure, you may need to monitor your blood pressure at home. Learning to self-monitor your blood pressure with an upper arm monitor can help motivate you.

Supportive family and friends can help improve your health. They may encourage you to take care of yourself, drive you to the doctor's office or embark on an exercise program with you to keep your blood pressure low. Talk to your family and friends about the dangers of high blood pressure. If they understand the potential complications of uncontrolled high blood pressure, they're more likely to support your efforts to change unhealthy lifestyle habits.

10. Get a support system

* Ease into it. If you don't feel like you can drastically reduce your sodium consumption suddenly, cut back gradually. Your palate will adjust over time.
* Eat more fresh foods. Fruits, vegetables and unprocessed grains contain little sodium.
5. Limit alcohol consumption
6. Avoid tobacco products and secondhand smoke
Potassium can lessen the effects of sodium on blood pressure. The best source of potassium is food, such as fruits and vegetables, rather than supplements. Some packaged food products list potassium on the labels. Talk to your doctor about the potassium level that's best for you.
* Cut yourself some slack
it doesn't mean you have to cut out all of the foods you love.
If you're craving something sweet, reaching for dark chocolate may be a good way to indulge without risk of raising your blood pressure. Research suggests that flavonol, a substance found in cocoa beans and dark chocolate, may improve blood flow and lower your blood pressure. But, even the healthiest chocolate adds calories to your diet, so treat yourself sparingly.

If you have prehypertension, exercise can help you avoid developing full-blown hypertension. If you already have hypertension, regular physical activity can bring your blood pressure down to safer levels.
Even moderate activity for 10 minutes at a time, such as walking and light strength training, can help.

2. Exercise regularly