The leading risk for death in North America is high blood pressure.

Surprised? When you consider that it can cause strokes, heart attacks, heart and kidney failure, it starts to make more sense.

Type-2 diabetes, family history of cardiovascular disease, high cholesterol, obesity, cigarette smoking, excessive alcohol consumption, too much salt, stress, age, gender and race are all risk factors for high blood pressure.

If hypertension runs in your family be sure and stay on top of your check-ups with your physician. It is treatable and often can be controlled through lifestyle changes.

Most often hypertensive patients will be strongly encouraged to follow a healthy diet that is high in vegetables and includes low fat dairy, whole grains, fruit, lean protein sources and healthy fats, like cold-pressed olive oil.

You will be told to limit salt and foods with high cholesterol.

This would be an excellent time to visit a registered dietician.

Your diet can be assessed and you can learn how to eat foods that can actually help to lower your blood pressure.

You can learn to read labels that will tell you how much salt is in packaged and processed foods.

Adjusting to changes in your diet can be difficult but, if you are committed to improved health and lowered blood pressure, it can be done.

We have become so used to high levels of salt in our food that we actually crave it.

Packaged foods generally contain far too much salt.

Look at labels and you’ll be surprised to see it in places you may not have expected.

Take the salt shaker off your table. Use herbs and spices to enhance flavors instead.

It will take some getting used to but your taste buds will adjust.

Remember that when you eat out you can’t control the amount of salt used in the preparation of your meal.

If you are prescribed medication, be sure and talk to your doctor about exercise.

Most often you will be encouraged to participate in daily activity, but it is important to get appropriate guidelines as certain medications can affect heart rate.

It is possible that age-prescribed heart rate recommendations for exercise will not apply to you.

If this is the case, you may be told to use methods such as the rate of perceived exertion and/or the talk test.

Both are self-check methods for assessing effort during exercise.

For example, if using a scale of zero to 10, with zero being rest and 10 as hard as you can go, most sessions should be in the range of four to seven.

The talk test is simply the ability to talk without gasping for air during your workout.

If you’re overdoing it, you won’t be able to get out a few words without huffing and puffing.

These methods may sound too simple but they actually work very well and they’re a great way of tuning into your body.

If you suspect you have this condition because you have some of the risk factors, you should see your doctor for a definitive diagnosis and treatment.

If you are hypertensive follow your doctor’s orders regarding medications and regular follow ups.

Eat well and avoid the foods that are high in saturated fats.

Stay away from the salt shaker.

Get active with a physician-approved exercise program and keep your weight under control.

It can be alarming to be diagnosed with a serious condition such as high blood pressure but early detection, treatment and lifestyle changes can ensure you live a long, healthy life.

Nina Heyes is a fitness director and certified personal trainer at BodyFit Fitness in West Kelowna.