Can you suggest how to lower my blood pressure without prescription medicine?

Many ways: Given the above limitations framing your question: dash diet, weight loss, stopping smoking, and reducing stress would be at the top of ways to lower blood pressure. Daily exercise of probably 30-40 minutes is also very important, if blood pressure medication are trying to be avoided. Sometimes even with the above, genetics prevails and medication is needed on top of the above lifestyle regimen.

Hypertension: You can try low salt diet and exercise, along with meditation and yoga but if you have more than a borderline hypertension, you're better off doing those and consulting and doctor for medication. If good control is obtained and you're sticking to the diet, exercise, etc. Can always try to back off the drugs at that point.