3. Eat a healthy, balanced diet

For starters, cut back on unhealthy fats, including saturated fat, trans fat and cholesterol: Whenever possible, replace unhealthy fats with healthier alternatives such as oilve, canola, corn and sunflower oils. Pick lean cuts of meat, remove chicken skin before eating and use soft margarines and liquid vegetable oils instead of stick margarine and butter.

Also, limit your salt intake by buying unsalted or low-sodium products, or use fresh foods. Eating too much salt can lead to water retention in the blood and lead to high blood pressure.

When you're grocery shopping, make it a habit to read food labels for hidden sodium and saturated fat, trans fat and cholesterol content. Select more fruits and vegetables, as well as high-fiber foods such as whole wheat, brown rice, oats, rye, barley and corn.

4. Limit alcohol and avoid tobacco

Studies have shown that alcohol, when consumed in small amounts, can help prevent heart attacks and coronary artery diseases. Excessive alcohol, on the other hand, can further raise your blood pressure. So if you do drink alcohol, drink in moderation: That means no more than one drink a day for women, and two drinks a day for men.

Avoid tobacco use and secondhand smoke. The nicotine found in tobacco can increase your blood pressure by 10 mm Hg or more. Although the rise is only temporary, smoking throughout the day can mean that your blood pressure remains constantly high. In addition, the harmful chemicals in tobacco can damage arteries and raise your blood pressure.