If you have high blood pressure talk to your doctor and formulate a plan. If its not dangerously high then you can try interventions with or before medicines. (A good doctor would recommend that anyway). There are people with genetic predispositions that require treatment and this will have to be monitored with a health provider.
Importance of Normal Blood Pressure
Reduced risk of cardiovascular disease
Improved kidney function and decreased risk of Chronic kidney disease
Lower risk of cognitive decline
Correlated with decreased vision loss and sleep apnea
Natural Ways to Lower Blood Pressure
Regular exercise
Zone 2 cardio for 150 minutes a week
Managing stress levels
Improving diet and losing weight
Limiting alcohol consumption
Getting adequate sleep
Using a resistive breathing device
Food and Supplements that Help Lower Blood Pressure
Vitamin D ,magnesium, omega 3s and ginger in adequate amounts are all associated with lower blood pressure levels
Adequate Potassium intake helps lower blood pressure
L-Arginine will help lower blood pressure
Beetroot helps lower blood pressure
Garlic helps lower blood pressure. (A meta analysis of 12 studies showed an average reduction of 8 mmHg systolic and 5 mmHg diastolic readings)
Blueberries have been shown to help lower blood pressure at 200 gram per day
Bonus Tips
Make sure when you take blood pressure you have been sitting for at least 5 minutes and that your arm is at the level of your heart
Make sure the cuff is the right size as a small cuff will falsely read high. (For most with over 16 inches around the biceps, they will need a bigger/XL cuff)
"White coat lab syndrome" can happen to some people so if you get high readings at the doctors office, confirm with tests at home
Digital blood pressure monitors can be off by +/- 10 mmHG and the ones stationed in stores may falsely read high systolic and low diastolic
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