If left untreated, high blood pressure can cause many different types of cardiovascular disease, such as a stroke, heart attack, blood clot or aneurysm (a swollen, or burst, blood vessel). High blood pressure can damage the small blood vessels in your kidneys which can stop them working properly. This can cause a number of symptoms including:

• tiredness,
• swollen ankles, feet, or hands (due to water retention),
• shortness of breath,
• blood and/or protein in your urine,
• an increase need to urinate, particularly at night, and
• itchy skin.

Kidney disease can be treated using a combination of medicines and dietary supplements. More serious cases may require dialysis (a treatment where waste products are artificially removed from the body), or a kidney transplant.

The best way to prevent high blood pressure, and the associated risks of cardiovascular disease, is to eat a healthy diet, maintain a healthy weight, exercise regularly, drink alcohol in moderation, and avoid smoking.

Diet

A low fat, high fibre diet is recommended, including plenty of fresh fruit and vegetables (five portions a day) and whole grains. You should limit the amount of salt that you eat to no more than 6g (0.2oz) a day because too much salt will increase your blood pressure. 6g of salt is about one teaspoonful.

You should avoid foods that are high in saturated fat because this will increase your cholesterol level, which is another risk factor for cardiovascular disease. Foods high in saturated fat include:

• meat pies,
• sausages, and fatty cuts of meat,
• butter,
• ghee – a type of butter that is often used in Indian cooking,
• lard,
• cream,
• hard cheese,
• cakes and biscuits, and
• foods that contain coconut, or palm oil.

However, eating some food high in unsaturated fat can actually decrease your cholesterol level. Foods high in unsaturated fat include:

• oily fish,
• avocados,
• nuts and seeds,
• sunflower, rapeseed and olive oil

Weight

Being overweight is a risk factor for having high blood pressure, and your risk is increased further if you are obese. The most scientific way to measure your weight is to calculate your Body Mass Index (BMI). This is your weight in kilograms divided by your height in metres squared. In the UK, people with a BMI of between 25-30 are overweight, and those with an index above 30 are classed as obese. People with a BMI of 40 or more are morbidly obese.

The best way of tackling obesity is to reduce the amount of calories that you eat, and ensure that you take regular exercise. Your doctor will be able to provide you with further information and advice about how you can do this.

 Exercise

Regular exercise will make your heart and blood circulatory system more efficient, it will lower your cholesterol level, and keep your blood pressure at a healthy level. For most people, thirty minutes of vigorous exercise a day, at least five times a week, is recommended. The exercise should be strenuous enough to leave your heart beating faster, and you should feel slightly out of breath afterwards. Examples of vigorous exercise include going for a brisk walk, or walking up a hill.

 Alcohol

Drinking excessive amounts of alcohol will cause a rise in your blood pressure, and it will also raise the cholesterol levels in your blood. Therefore, sticking to the recommended limits of alcohol consumption is the best way to ensure that you reduce the risk of high blood pressure and cardiovascular disease.

The recommended daily levels of alcohol consumption are 3-4 units of alcohol for men, and 2-3 units for women. A unit of alcohol is equal to about half a pint of normal strength lager, a small glass of wine, or a pub measure (25ml) or spirits.

 Smoking

 Smoking can cause your arteries to narrow which, in turn, can lead to a rise in your blood pressure. It is also a major risk factor for developing cardiovascular diseases and cancer. Your doctor or pharmacist will also be able to provide you with help and advice about giving up smoking.

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