Blood Pressure, tips/help/worried.

[MidnightCalm]

Hey, I'm worrying about my blood pressure, when I last went to the doctors they said it was high but not massively high, they wanted me to go back after 2 weeks but I chickened out.
I can feel it pumping around my body most of the time and I can also see my heart thumping in my chest.
Does anybody know any natural ways to lower it or to help it?
Should I quit smoking again and cut down on my alcohol intake?
Are there any foods or steps I can take to lower it without going on the meds?
Much appreciated!
Added:
It probably doesn't help that I haven't had a decent meal in weeks, it's either take aways or ready meals and drown everything in mayonaisse.
I've also been drinking a few bottles of wine a week :/

[SmartyPants]

Hawthorn Berry and Gingko Bilboa Supplements or teas. I prefer the tabs as teas give me a belly where it feels I haven't eaten.

Magnesium apparently also has lowering effects.

Obviously, its not an overnight thing if taking these, they need to get into the system over time and consult your doc if you are already taking any medications beforehand. Also, speak to the nutritionists about taking them together. You might find they have something with a mix of these.