Try to do the following to help you cut down on salt and fat.

• Add herbs (oregano, basil, parsley) and spices (mustard powder, paprika, pepper) to casseroles or grilled meat instead of salt.
• Add lemon juice to vegetables and vinegar or ‘no oil’ dressings to salads
• Choose ‘reduced salt’ canned foods
• Avoid bread and biscuits as they both have a high salt content. Some supermarkets sell reduced-sodium bread
• Avoid pickled and cured foods
• Choose low-salt takeaways like souvlaki with salad instead of fried, spicy chicken or pizza

How exercise can help
Regular exercise lowers blood pressure by about 5 to 10 points in people who haven’t been active before. Your blood pressure can be most effectively lowered by exercise such as walking, swimming, cycling and running. The ideal activity is one that you enjoy, so take the time to decide what you like best.

There is no need to puff and sweat to benefit from exercise. Simply try to do regular, moderate exercise, preferably every day. The more exercise you do the better, but remember that any exercise (such as walking up the stairs instead of taking the lift) is better than none at all. If you’re on medication, be sure to discuss your exercise plan with your doctor.

If you’re planning to do vigorous exercise, see your doctor if you:

• Have or suspect you have heart disease
• A man aged over 35 and a woman over 45 who hasn’t been active recently
• Smoke
• Have high blood pressure
• Have high blood cholesterol
• Significantly overweight

Safety tips:

• Try not to exercise too hard
• Don’t exercise immediately after eating or drinking alcohol
• Avoid exercise when it’s very hot, humid or cold Stop exercising if you feel unusual chest pain, dizziness or discomfort.
• Tell your GP if you have any of these symptoms when exercising

Stress
Too much physical and emotional stress can raise your blood pressure, so find out what’s causing your stress (both at work and at home), think positively to work out your priorities and goals and try to relax both mentally and physically.

Medication
Many people need medication to keep blood pressure under control. There are a number of medications available, so discuss the choices with your doctor. If your treatment doesn’t suit you, your doctor may suggest you try another medication. If you’re on any medication take it as prescribed and be sure to discuss any problems with your doctor.

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Hypertension