OFTEN termed as silent killer because it occurs and elevates without any symptoms, high blood pressure can be controlled and prevented if detected early.

Almost half of the medicines available failed to deliver the promised prevention, causing renal failure to some patients while others have strong side effects like leg cramps, dizziness, and insomnia.

Although it helps to take the medicine, if you have elevated blood pressure, here are some other strategies to reduce it without medication.

* Switch to decaf coffee. A study from Duke University Medical Center found that caffeine consumption of 500 mg (roughly three 8-ounce cups of coffee) can increase  blood pressure by four mmhg, and that effect lasts until bedtime. For reference, eight ounces of drip coffee contain 100 to 125 mg; the same amount of tea, 50 mg; an equal quantity of cola, about 40 mg.

The study said caffeine can raise blood pressure by tightening blood vessels and by magnifying the effects of stress. When a person is under stress, the heart starts pumping a lot more blood, boosting blood pressure. Caffeine exaggerates that effect.

* Take brisk walk. Hypertensive patients who went for fitness walks at a brisk pace lower pressure by almost eight mmhg over six mmhg. Exercise helps the heart use oxygen more efficiently, so it doesn't work as hard to pump blood. Get a vigorous cardio workout of at least 30 minutes on most days of the week. Try increasing speed or distance so you keep challenging your ticker.

* Beware of sodium. The number one culprit of high blood pressure is sodium. Learn to lower your sodium intake. Limit  to half a teaspoon of salt (1,200 mg) daily.

Cutting sodium means more than going easy on the saltshaker. Watch for sodium in processed foods, that is where most of the sodium in one’s diet comes from. Instead of salt, season foods with spices, herbs, lemon, and salt-free seasoning blends.

* Eat potassium-rich food. Loading up on potassium-rich fruits and vegetables is an important part of any blood pressure–lowering program. Aim for potassium levels of 2,000 to 4,000 mg a day. Top sources of potassium-rich produce include sweet potatoes, tomatoes, orange juice, potatoes, bananas, kidney beans, peas, cantaloupe, melon, and dried fruits such as prunes and raisins.

* Take a supplement.  In a review of 12 studies, researchers found that coenzyme Q10 reduce  blood pressure by up to 17 mmhg over 10 mmhg. The antioxidant, required for energy production, dilates blood vessels. Ask your doctor about taking a 60 to 100 mg supplement up to 3 times a day.

* Minimize overtime. Overtime makes it hard to exercise and eat healthy. It is also difficult to be super early in the morning just to exercise in today’s tough economic times. Try to leave at a decent hour so you can go to the gym or cook a healthy meal.

* Relax with music. Lifestyle changes include listening to music to relax. The right tunes can help. Opt for soothing classical, jazz or instrumentals.

* Take hibiscus tea. Studies showed that drinking hibiscus tea daily lowers systolic blood pressure by seven points in six weeks on average. The phytochemicals in hibiscus are probably responsible for the large reduction in high blood pressure. Many herbal teas contain hibiscus but choose the one that list it near the top of the chart of ingredients. That means it has a higher concentration per serving.