Is it mainly through diet, exercise, stress free living, not being anxious, etc...?
What are some foods to help with blood pressure?
Is there a quick way of lowering it if one ate something to spike the high blood pressure?
Eating a clean diet, improving digestion, reducing stress, increasing sleep, supplementing fish oils and GABA...that's a good start down the right road.
For chronic hypertension, reduce carbohydrates: Low-Carb Diet Effective at Lowering Blood Pressure
Your question about lowering a spike in blood pressure is interesting to me. I never thought about it before. Like many other things, what we normally worry about isn't temporary spikes, but a high baseline. But it might be interesting to know if some people take longer to get back back to normal than others, and if this indicates a developing problem.
"What are some foods to help with blood pressure? Is there a quick way of lowering it if one ate something to spike the high blood pressure?"
Garlic! (caution: in some cases it will aggravate the condition instead, so you'll have to test it to be sure when you pressure is not too high; if the experiment will prove negative, avoid it as well as too hot food/drinks, raw onions, hot peppers and other pungent foods & condiments).
Eating celery, green peas, mangos also should help (although the effect would be less significant). If you do well with garlic, try adding cloves to food & drinks or just chewing it.
Ayurvedic herbs - Arjuna and gotu kola.
One thing effective for me was losing 50 pounds, which took my resting systolic pressure down about 20 points.
Watch your food's sodium content. Other than that, blood pressure drops if you eat less.
For short term reduction,there's deep breathing and getting into a meditative state. Hard to do this at a party or family reunion though. For that there is nitro.