STOP 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) START 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 STRESS REDUCTION see your doctor about putting you on an ACE inhibitor, diuretic, 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.