Being used to spice rich curried food over the half century of my life now with high bp 140/90 i am advised to cut down on sodium and weight. how?

Curry: Curry is tumeric and salt. You can still have the turmeric, just reduce the salt intake. Try making your own salt free curry. Losing weight helps lower blood pressure as does walking. Try to walk a half hour 3-4 times a week. Take less calories than you need. You can eat more fresh fruits and vegetables, less fried and fatty foods. Consult a dietician for healthy ways to lose weight.

Only reduce salt if:: While on a average increased sodium increases the risk of heart disease, actually only about 25% of people will have reduced blood pressure by limiting sodium. Try a low-sodium diet for a week- see if it lowers BP ; if it goes up when you eat more salt then keep it low; for most it makes no difference. For weight loss i advise dr. Fuhrman's diet and exercise. See comment for links.