All medications come with a risk of side effects, so why take them if you don’t have to? According to the U.S. Centers for Disease Control and Prevention, about seven out of 10 U.S. adults with high blood pressure use medications to treat their condition. But what many people don’t realize is that you can help control your blood pressure naturally by changing a few daily habits.

While making these changes may not mean you can immediately go off your blood pressure medications or never have to take them, they will improve your overall health and reduce your risk for developing other diseases, including diabetes and possibly even cancer. Making healthy lifestyle changes can reduce your risk of stroke, heart attack or kidney damage, and reduce the likelihood that your dose of blood pressure medication will need to be increased in the future.

In addition to eating right, exercising, not smoking, getting enough sleep and managing your weight are all good ways to lower your risk of heart disease. Try these tips for lowering your blood pressure naturally.

Eat the Right Things

There is a strong correlation between the amount of fruits and vegetables you eat, and your blood pressure levels. The higher the amounts consumed, the lower your blood pressure. And the reverse is also true: Fewer fruits and vegetables, higher blood pressure.

The potassium acquired by eating fruits and vegetables is probably the key. While most of us have heard that reducing salt in our diets can help lower blood pressure, research shows that it’s the ratio of sodium and potassium that matters.

The DASH (Dietary Approaches to Stop Hypertension) diet has been proven best for controlling blood pressure, according to the American Heart Association.  People who follow the diet eat 2,000 calories a day of fruits, vegetables, low-fat dairy foods and whole grains. The diet is rich in potassium, magnesium and calcium, as well as protein and fiber, and low in sodium. Foods on the diet are low in saturated fat, total fat, and cholesterol.

It’s also important to avoid having too much caffeine and alcohol. The guideline for alcohol consumption is one drink per day for women; two for men. More than that is shown to be unhealthy.

Caffeine consumption is a more personal evaluation – if you feel jittery, you are probably over your limit.

Additional benefit: A healthier diet will lower your risk for heart disease and diabetes.

Reduce Stress

Stress is a well-known cause of high blood pressure, but it’s controllable. Here’s what you can do.

• Take regular breaks at work – which, combined with some form of exercise like walking, can bring multiple health wins in one activity.
• Practice meditation, yoga, tai chi or other breathing techniques to soothe the body and reduce tension.
• Take time during the day to deal with major issues that cause you concern. Many people will utilize a diary or journaling to help with the “decompression” that most of us need.

A form of stress reduction called Mindfulness-Based Stress Reduction has been proven in research studies to reduce blood pressure. This approach to stress reduction uses meditation, body awareness and movement such as yoga to help people better observe their experiences, instead of being completely immersed in them. This helps them take a step back in stressful situations.

Enjoy Chocolate and Tea

And there are two “bonus” approaches to lower blood pressure: eating dark chocolate and drinking hibiscus tea.

Some research indicates that having a small amount of dark chocolate each day can help manage blood pressure. Also, several controlled studies have shown that drinking hibiscus tea can help reduce blood pressure. As with everything, these pleasures should be enjoyed in moderation — just two or three cups of tea a day, and one small square of dark chocolate. After all, packing on pounds is a sure way to raise your blood pressure.