High blood pressure, also known as hypertension, is a major risk factor for heart attack and stroke, and a high salt intake is thought to be a contributor to a higher blood pressure. While it's not necessary to cut out all the salt in your meals, it's a good idea to lower your intake. You may think that this would take away all the flavour in your meals, but it's surprising how much flavour you can get using different herbs and spices.

According to the Heart and Stroke Foundation, high blood pressure is more common among older people, people who are overweight, and in people who consume too much salt. A recent report from the foundation notes that "about a quarter of all South Africans, 15 years and older, suffer from hypertension," and that "it has been estimated that in 2000, 8% of deaths in men and 11% of deaths of women 30 years and older were caused by a high BP."

Fortunately, hypertension can be managed by using medication and by making healthy eating choices. Overall you should aim for:

• Food with a low sodium content - the recommendation is a maximum of 5g salt a day
• Food flavoured with herbs and spices
• A lot of fruit and vegetables

These basic guidelines about your food choices will help to lower your risk:

Carbohydrates are a source of energy, and should be included with every meal. For sustained energy between meals and snacks, rather choose to buy and eat carbohydrates that are high in fibre; whole-wheat and wholegrain products are widely available. Breads and cereals contain quite a bit of sodium already. Instead of using stocks, salt or soup powders all the time when preparing your carbohydrates, rather use herbs, spices or other low-sodium condiments to flavour them as with these New potatoes with rosemary and gherkins.

Meat, poultry, fish, lentils, beans, eggs, nuts and soya are all examples of protein sources, necessary for maintaining body structure and building muscle. Some protein sources are quite salty, but that does not mean that you should cut all protein out completely. Make sure that you get a variety of protein, and try to reduce your intake of salted nuts, biltong, boerewors, viennas, smoked meats, polony and salami.

As with carbohydrates, your meat can be flavoured with herbs and spices. See the recipe for ham, corn and chive omelettes.

Fruit and vegetables are fibre-rich and contain antioxidants. Try to eat at least 5 portions of various fruit and vegetables a day. The greater the variety, the greater your intake of various vitamins and minerals. Make sure you have some Vitamin C-rich options too, such as citrus fruits, guavas, tomatoes and dark green vegetables. Olives are stored in brine, so eat them in moderation, and rinse them before adding them to your meals. Why not try this flavoursome mushroom and broccoli mix.

These are a rich source of calcium. For a healthy heart, start to gradually replace your full-fat milk with 2% milk, and then eventually with fat free or skimmed milk. Cheeses and yoghurts marked reduced-fat, fat-free of low-fat are also available in store.

• Have your cholesterol and blood pressure checked; try to keep them within the acceptable healthy range.
• Quit smoking.
• Be physically active every day and also make time to take part in relaxing activities that you enjoy. These will have a positive effect on your overall health.
• Drink in moderation

While it's important to remember that all foods can be a part of healthy nutritious eating, try to make healthier choices every day and ensure that you are eating a variety of foods.

For more information about heart disease and stroke, go to the Heart and Stroke Foundation South Africa website: www.heartfoundation.co.za