My Blood Pressure Reading Was Recently 144/94. I Really Don't

My blood pressure reading was recently 144/94. I really don't want to take medication (my doctor prescribed Lopidine. Is there a way to naturally lower my BP w/o the use of drugs. I was on decongestants/antihistamines for about a two years (a Claritin per day and taking cough medicines when I was sick) and I recently learned that decongestants elevate BP. My doctor is pretty mad at me that I am refusing to take the prescription but after reading up on all the side effects I think it is better for me to loose weight and cut back on certain foods. Also, I have an extremely stressful job that I am trying to leave. Any advice that you have will be helpful.