eating and drinking things with caffine (it is an upper)
smoking (again it is an upper) both of these things constrict your blood vessels which in turn raise your bp.
eating saturated fats (anything -fat- that is solid at room temp, clogs arteries)
reducing alcohol to no more than 1 ounce of ethanol
per day (24 ounces of beer, 10 ounces of wine or 2 ounces of whiskey, women and lighter people-even less than that. But make your wines RED if you do drink
eating more fruits and veggies,
drink about 2000-2500 ml (2 to 2 1/2 quarts) of water a day
eat a bowl of oatmeal daily (lipids will stick to the oatmeal and you'll expel them with bowel movements)
regular exercise (walk about an hour a day)
lower your sodium to about 500mg for the entire day-avoid processed foods-
herbal supplements such as garlic and hawthorn
see your doctor about putting you on an ACE inhibitor
, beta-adrenergic blockers or a centally acting sympatholytic, vasodilator, alpha adrenergic blocker or calcium channel blocker
all of which depend on what the actual cause of your Hypertension
depending upon your doctor.