My blood pressure is high?

I'm 24, male, and my blood pressure is 130/90... I believe my dad also had hypertension.. last year, i went to a doctor and he said my blood pressure was normal until yesterday i checked again it's 130/90. I'm in police training so I don't get enough sleep and exercise a lot.. before i checked i ran for miles in the morning... i dont smoke and i dont drink coffee. if it's heredity does it mean my blood pressure will remain high for the rest of my life? what should I do to lower it down without taking medication?