Cut the pressure

At a time of over-indulgence, health writer and nutritionist Sarah Hanson suggests ways to combat hypertension

Hypertension, or high blood pressure, is often referred to as "the silent disease". Largely symptom-free, it can increase the risk of thrombosis, heart attack or stroke.

A major contributor to hypertension is atherosclerosis, when the formation of deposits on artery walls narrows the arteries. The exact cause is unclear, but it is partly explained by "bad" LDL cholesterol in the arteries. "Good" HDL cholesterol takes LDL cholesterol out of harm's way. So aim to increase HDL and reduce LDL. Avoid foods rich in saturated fats and trans fats, which stimulate the liver to produce extra cholesterol. Avoid fatty, processed meats, puddings, biscuits, cakes, pies, and pastries and try to eat high-fibre foods that help carry excess cholesterol out of the body—fruit and vegetables, wholemeal bread, brown rice, oats and pulses.

Arteries also tend to harden and lose their elasticity as we get older, which also increases blood pressure. Vitamin C, needed to make collagen, can help keep arteries supple.

Blood viscosity, or thickness, is another contributing factor that can be combated by eating foods rich in vitamin E (avocados, nuts and seeds) and Omega 3 (walnuts, oily fish such as salmon and mackerel, and Omega 3 fortified foods). These nutrients also increase levels of HDL cholesterol.

An excess of sodium or a lack of calcium, magnesium or potassium can increase pressure in muscles surrounding the arteries. So try to reduce salt and ensure an adequate intake of calcium, magnesium and potassium found in the soft bones of tinned fish, nuts, seeds, fruit and green vegetables.

Caffeine, smoking and excessive alcohol all increase blood pressure. It is also important to reduce stress. Stress prepares the body for "fight or flight" by increasing secretion of adrenaline and cortisol, which cause the heart to beat faster and blood vessels to constrict and blood pressure to rise. Exercise can help reduce stress and raise levels of HDL cholesterol—so choose an activity that you enjoy and stick to it.