Brief Answer:
I would recommend as follows:

Detailed Answer:
Hello!

Welcome and thank you for asking on HCM!

I understand your concern and would explain that your actual blood pressure values are compatible with stage I of hypertension.

So, you there are many natural ways, which can help you lower your blood pressure values up to the normal ranges.

I would recommend these tips :

A- Diet modifications. It is very important modifying your diet which has a direct influence on your blood pressure. It is important performing these modifications:

- reduce salt and caffeine intake
- avoid smoking contacts
- avoid excessive amount of alcohol
- try to eat more from some foods which are known to reduce blood pressure naturally: garlik, lemon juice, beetroot, fish oil, cashews and almonds, XXXXXXX olive oil, green tea, green coffee.

You should also know that increasing potassium and magnesium intake can help maintain normal blood pressure values.

B- Perform a lot of physical activity (walking, aerobics, recreational sports, etc.). I would not recommend straining physical activity because it can cause spikes in your blood pressure and is not of many benefits.

C- Try to lose some pounds, especially if you are overweight. You should know that for every 20 pounds you lose, your systolic blood pressure will drop with about 10-15mmHg.

I would also recommend performing some tests to investigate for possible secondary causes of high blood pressure (as you are at a young age and secondary hypertension should be considered) :

- complete blood count for anemia
- thyroid hormone levels for possible thyroid dysfunction
- cortisol and aldosteron plasma levels for possible adrenal gland dysfunction
- kidney and liver function tests
- blood electrolytes
- fasting glucose and HbA1C for diabetes
- PCR and sedimentation rate for inflammation

If any underlying cause is determined it should be treated properly.

Hope you will find this answer helpful!

Kind regards,

Dr. Iliri

---