HYPERTENSION

This fact sheet provides you with basic information about hypertension (high blood pressure). It is not a substitute for medical or dietetic advice and you should contact your GP for further information.

15-20% of people suffer high blood pressure world-wide. Hypertension is a potentially serious and life-threatening condition if it is not controlled by appropriate lifestyle changes or, in some cases, drugs.

Blood pressure can increase temporarily during exercise, excitement and emergencies. If it stays high it can cause damage to the blood vessels and increase the risk of atherosclerosis (furring of the arteries) which can lead to coronary heart disease.

Hypertension tends to run in families but can be made worse by lack of activity, poor diet and being overweight.

Normal blood pressure is quoted as 120/80mm Hg (mm mercury). The first figure is the systolic blood pressure and relates to the pressure against the walls of the arteries when the heart contracts. The second figure is the diastolic blood pressure; the pressure against the walls of the arteries when the heart is relaxed.

Smoking, alcohol intake, salt intake, exercise level and weight should all be considered in order to reduce blood pressure.

Fitbug menus and meal plans recommend healthier food choices that are lower in fat and salt and higher in starchy carbohydrate and fibre.

Blood pressure can rise immediately in response to alcohol consumption but it can be increased in the long term in people who drink more than about 30 units per week. Alcohol can increase the risk of heart disease at intakes above 4 units per day.

Drinking 2 units of alcohol per day has been shown to be unlikely to cause any harm and may protect your heart if you choose red wine, which contains flavonoids that act as antioxidants. Excessive alcohol consumption can lead to weight gain as it contains 7kcal per gram and is used for energy first by the body which increases the tendency of dietary fat to be stored as body fat.

Many people in the UK eat too much salt in their diet. Many studies have shown that for individuals with mild to moderate hypertension, reducing salt intake can also reduce blood pressure.

Salt is made up of sodium and chlorine (sodium chloride) and it is labelled on foods as sodium. Multiply the amount of sodium in 100g of a food by 2.5 for the salt content of the food per 100g.

The main source of salt in the UK diet is processed foods. Avoid buying too many processed foods; choose items labelled no added salt; avoid salty foods and adding salt to cooking or at the table. Try herbs and spices instead of salt to add flavouring to food.

Use plain, fresh and frozen meats and fish instead of tinned, smoked, dried or cured and eat unsalted nuts. Instant puddings, dehydrated packet mixes, tinned soup and bottled sauces are all high in salt. Check food labels for the salt content, particularly of bread and cereals. Avoid pre-packaged pasta, potatoes and rice as these will be higher in salt. Most fresh fruits and vegetables are low in salt and contain potassium, which can help to reduce blood pressure.

Compare food labels on different brands of the same food and choose one with a low salt content. A product with greater than 0.2g sodium per 100g is high in salt. Choose products less than 0.1g sodium per 100g.

Basing your meals around carbohydrate, including a wide variety of starchy foods and choosing those higher in fibre will make you feel satisfied for longer and keep your energy levels high. This will help you manage your weight better, which will help to reduce your blood pressure.

High blood pressure and cholesterol are both risk factors for heart disease. High blood pressure can increase pressure on the walls of the arteries, which can dislodge fatty plaques and lead to a blockage (heart attack or stroke). Reduce total fat intake, particularly saturated fat from animal products, and replace with monounsaturated fat to help weight and cholesterol levels, which will also help to reduce your blood pressure.