My doctor says my blood pressure is borderline high. How can I lower it without starting meds immediately?

Catching it at the "borderline" stage is a gift! The most immediate impact comes from the DASH diet—specifically increasing potassium (think avocados and spinach) and slashing hidden sodium in processed foods. Even a 5% reduction in body weight and 30 minutes of daily brisk walking can drop your numbers significantly. Think of your arteries like a plumbing system; reducing the "pressure" now prevents long-term damage to your heart and kidneys. blood pressure