Lifestyle changes are first-line for mildly raised blood pressure and add to the effect of any medication. The biggest levers are cutting dietary salt (processed foods are the main source), reaching a healthy weight, doing regular aerobic activity such as brisk walking most days, limiting alcohol, and not smoking. Eating patterns rich in vegetables, fruit, wholegrains and low-fat dairy (such as the DASH diet) are well supported by evidence.
These changes can lower systolic pressure by several mmHg each and combine for a larger effect. They take weeks to months to show, so keep a log and recheck regularly.
Natural does not mean unsupervised. If you already take blood pressure medicine, do not stop it because your readings improved. Talk to your doctor before making big changes, especially around exercise if you have heart disease, and review herbal supplements with a pharmacist as some interact with medication.