Hi There My Doctor Just Prescribed Olmax- 20 Gm For

Hi there My doctor just prescribed olmax- 20 gm for my hypertension . My question to you is I am 39 years old little over weight . I want to reduce my weight and clam down my high blood pressure by natural way . I do not want to addict or my system with any pills .What do you re-command to me? One more thing I am vegetarian and eating too much carbohydrates in terms of roti and rice . Since last 2 weeks I do regular 5 km walk and swimming for 20-25 min. Please also advice me what kind food I have to intake ? Any recommendation for exercise ?