Hi LE,
I was diagnosed with stage 1 hypertension about four years ago. My BP had always been what they call "high normal" but like you, I didn't know anything was wrong until I went in for a physical one year. It was 152/77
I didn't want to go on medication and the doctor said he understood, but if I couldn't control it through diet and exercise, than I would have no choice. (I bet your doctor will say something similar)
Everybody's different of course, but these are some things that helped me:
Diet:
Absolutely no caffeine in any form (Which sucked, because I was a die-hard coffee addict)
Absolutely no alcohol in any form. (This sucks even worse than no coffee)
Decrease sodium intake (Avoid foods high in salt)
Increase potassium intake (Orange juice, banannas, etc.)
Exercise:
It's hard to make the time for it, but regular aerobic exercise (Running, walking, cycling etc. for 30 minutes at least three times a week) will make the biggest difference of all. (It causes your major arteries to dialate and the effect lasts for hours)
However it's very important for people with high BP to take it SLOW and increase the level of exertion VERY GRADUALLY (Your heart is already working harder than it should)
Weight
This probably doesn't apply to you, but extra weight can drive up your BP. (I had to lose 50 lbs.)
Monitoring
Another thing that can help a little is to buy a decent quality BP monitor (Get one that has the upper arm cuff) and check your BP regularly. (You can even take it with you when you go to the doctor and check it for accuracy.) This gives you a "feel" for what things are helping and what things aren't.
For example, I found out that eating a big meal in the evening was driving my BP way up (10 points or so)
Take care of yourself!
Tom