you need to reduce your salt -intake, cut down on gravy, preserved food, sauces anything that has salt, since salt will retain water in your blood vessel which directly increase the pressure. eat food that are rich in potassium. it helps to remove sodium and water which will directly lower the blood pressure.

read the nutritional facts before you choose your food. watch out for food that are high in saturated fats, you should cut it down to minimal. it would be better you set say 3 days a week to be vegetarian (better still if you can go full vegetarian).

exercise is good, but make sure you do it regularly, if possible daily. brisk walking is good enough if you are not the sporty type. if you don’t mind vigorous exercise, then you should plan a weight loss training program like running 20 miles a week. every 2 pounds lost in weight will reduce the blood pressure by 1.

relax yourself, don’t get too stress up, this will also help you to reduce your blood pressure.

Hi there
I could write a small book answering your question but I think the easiest thing to do is to direct you to my blood pressure website -

I’ve written lots of stuff about blood pressure there, what is high blood pressure, how should you try to control it, what medications can be used, what about diet and food …….. and lots more besides.

Hope this helps

Main message – don’t panic about it – work away steadilly at lifestyle changes and you’ll be fine

Hope this helps
Gordon