Vitamin K is found in green leafy vegetables such as broccoli and cabbage and in fermented dairy products and its primary role is to help blood clot.

New research from the University of Nantes in France has shown that when a vitamin K dependent protein, matrix GLS, is inactivated it restricts blood flow and causes swelling in the veins. This highlights the important role vitamin K can play in maintaining vascular health. Varicose veins affect one in three women and around half as many men.

Pots, pans and other cookware are made from a variety of materials. These materials can enter the food that we cook in them. Most of the time, this is harmless. However, care should be taken with some materials. Most cookware is safe to use for daily meal preparation, as long as you maintain it well and use it as intended. However, there are potential risks in some cookware materials that you should be aware of.

Aluminium:

No definite link has been proven, but aluminium has been associated with an increased risk of Alzheimer’s disease. The World Health Organisation estimates that adults can consume more than 50 milligrams of aluminium daily without harm but in my view it is better to avoid it as much as possible as we can’t know how much we are exposed to.

I would advise against cooking with aluminium pots and pans and using aluminium foil and cases. Also during cooking, aluminium dissolves most easily from worn or pitted pots and pans so wash and use with care.

Bear in mind too that the longer food is cooked or stored in aluminium, the greater the amount that gets into food. Leafy vegetables and acidic foods, such as tomatoes and citrus products, absorb the most aluminium. People used to cook rhubarb (a very acidic fruit) in an aluminium pan to ‘clean up’ the pan, which did very nicely, as the aluminium was neatly absorbed into the rhubarb.

Copper:

Small amounts of copper are good for everyday health. However, large amounts in a single dose or over a short period can be poisonous and it is not certain how much can be safely taken each day. Because of this, if you use copper pots and pans make sure they are coated with another metal to prevent the copper from coming into contact with your food.

Small amounts of the coating can be dissolved by food, especially acidic food, when cooked or stored for long periods. Coated copper cookware can lose its protective layer if scoured so always hand wash with a mild natural cleaner and water.

Stainless Steel and Cast Iron Cookware:

Stainless steel, made from iron and other metals, is strong and resists wear and tear. It is long-lasting and a popular cookware choice. The metals used in stainless steel or iron cookware which may produce health effects are iron and chromium. Cooking acidic food such as tomatoes in an iron pan can be a source of dietary iron and studies show that cooking any food in an iron pot can increase iron intake.

Iron is essential to produce red blood cells. Large amounts can be poisonous, but most women, especially if they suffer from heavy periods, are likely to lack iron than have too much. Iron cookware provides less than 20% of total daily iron intake – well within safe levels.

Small doses of chromium, like iron, are good for your health. One meal prepared with stainless steel equipment gives you about 45 micrograms of chromium, not enough to cause concern.

Non stick:

As for non stick brands, like Teflon, research indicates that most Europeans and Americans have trace levels of perfluorooctanoic acid (PFOA) in their bodies but researchers still aren’t sure if this enters via chemicals used in non stick pans and/or via environmental pollution. It is thought that PFOA is carcinogenic.

To reduce the risk of the non-stick coating eroding or flaking into your food use low or medium heat only and avoid using abrasive cleaners, metal scourers or metal utensils. Overheated non stick pans can also emit poisonous fumes so never leave dry or empty non stick pans on hot burners.

But my recommendation, and what I do at home, is to avoid any non-stick pans or utensils completely as it is just not worth having the possibility of that toxic exposure in the house, when we have enough coming in from the environment and especially when it is just as easy to cook with stainless steel or cast iron.

Ceramic, Enamel and Glass:

Ceramic (pottery), enamel or glass cookware is easily cleaned and can be heated to fairly high temperatures. The only health concern about using glassware or enamelware comes from minor components used in making, glazing, or decorating them, such as pigments, lead, or cadmium. These materials are harmful when taken into the body so just make sure you buy a reputable brand as sometimes pans or even dishes bought from abroad that are glazed can contain lead of cadmium in the glazing.

Plastics:

Using plastic containers and wrap in general should be minimised. With wrap, the concern is that food may absorb some of the plasticiser, the material that helps make it flexible. This is most likely to happen at high temperatures, when microwaving (a cooking method that I don’t recommend) or with fatty or oily foods such as cheese and meat.

Avoid visibly damaged, stained or unpleasant smelling plastics and containers; never heat food in plastic and if you must buy food wrapped in plastic always remove the plastic when you get home. At home, you can store food in the fridge in a dish with a saucer covering it instead of using wrap or putting it in a plastic container.

Silicone Cookware:

Silicone is a synthetic rubber which contains bonded silicon (a natural element which is very abundant in sand and rock) and oxygen. Cookware made from food grade silicone has become popular in recent years because it is colourful, non stick, stain-resistant, hard-wearing, cools quickly, and tolerates extremes of temperature.

There are no known health hazards associated with use of silicone cookware but do not use silicone cookware at temperatures above 220°C (428°F) as it will melt if exposed to high temperatures. You should also be careful when removing hot foods from flexible silicone cookware, as the food may slide out very quickly.

Minimising Your Risk:

Cooking healthily and safely often relates to factors that are within your control: the quality of the pots you buy, their care and choosing the right pan for the food. For example, cast iron is perfect for browning and baking but can react with certain acidic foods, such as tomatoes, altering their taste but increasing the iron content.

Copper with stainless steel lining gives precise heat control for soups and sauces but long simmering acid foods may damage the protective coating. Copper pans need to be hand washed. Knowing your cookware, what it is made of and carefully reading the manufacturing, washing and care instructions when you buy or use cookware is your best bet for cooking safely and well.

The London School of Economics has warned that half of Britons could suffer from high blood pressure by 2025. According to recent statistics, one in three adults has high blood pressure but doesn’t even know it.

High blood pressure does tremendous damage to your body. The excessive pressure against your arteries and heart will steadily and seriously damage them over a period of time. Left untreated, it can cause kidney and eye damage, hardening of the arteries, heart attack and stroke and double the risk of dying from one of these conditions. Three out of 5 cases of heart attacks in women are due to high blood pressure.

The National Heart, Lung and Blood Pressure Institute (NHLBPI) has stated that “Once high blood pressure develops, it usually lasts a lifetime”. And if it is left undiagnosed and untreated, that lifetime may be cut radically short.

Unlike many other medical conditions, hypertension (high blood pressure) generally has no symptoms and people who have hypertension generally feel OK. They might be a little overweight, not exercise enough, eat too much salty food, drink heavily, smoke or have a poor diet, but other than that are fairly normal. It’s important to get your blood pressure checked to make sure it falls within the normal range, but if there aren’t any clearly defined symptoms how do you know if you have high blood pressure.

Frequent headaches, nosebleeds, vertigo (dizziness), and tinnitus (constant ringing of the ears) can very well be signs of high blood pressure but the only sure fire way to know if you have high blood pressure is to get it checked. Blood pressure measures how much the heart contracts (systolic pressure) and how much the arteries contract (diastolic pressure).

Normally optimal blood pressure is 120(systolic)/80(diastolic). A reading of 140/90 is considered to be mild hypertension, and above that figure is considered to be clinical hypertension. First, get a home blood pressure kit. This easy, reasonably priced and portable equipment, called a “sphygmomanometer” contains a blood pressure “cuff” and a measuring tool for determining your diastolic and systolic blood pressure. It is better to get an arm blood pressure monitor rather than a wrist for accuracy.

While optimal adult blood pressure has to be about 120/80, if the ‘top’ number, the systolic pressure is over 135 or the bottom, the diastolic, is over 100 you should see your doctor.

Experts suggest that intervention in high blood pressure using a variety of treatments – diet, exercise and natural remedies – should start when readings regularly exceed 120/80. Most doctors recommend that patients try to restore a healthy blood pressure level by first making lifestyle changes before considering drug options. Here are some natural ways to prevent or reduce high blood pressure:

Stop smoking:

Not only will this help keep your blood pressure in line, you’ll also diminish your risk of cancer and cardiovascular diseases. According to the Heart Foundation quitting is “the single most important lifestyle modification in all patients with hypertension”. Even if you don’t have hypertension (yet), quitting can dramatically reduce the risk of having a heart attack or stroke. Cigarette smoking raises your blood pressure by constricting arteries. It also damages the heart muscle and other tissues by decreasing the amount of oxygen they get

Lose the Weight:

According to the Heart Foundation, ‘weight reduction by as little as 5 kg (11lbs) reduces blood pressure in most individuals who are more than 10% over ideal weight.’ It is not hard to lose 5 kg; simply eat more vegetables and fruits, into your diet, choose fish, nuts, eggs and legumes instead of fattier cuts of meat, and reduce the consumption of sweets, white bread, pasta, potatoes and alcohol. Almost everyone will see a reduction in their blood pressure if they shed a few pounds.

Change your daily eating habits:

America has now launched a diet called DASH (Dietary Approaches to Stop Hypertension (High Blood Pressure)) which has been shown to be as good as or even better than the effects of drugs. It is now being suggested as a first-line treatment for high blood pressure. Meat is thought to be one of the main culprits and it is suggested that this is substituted with fish and an increase in fruit and vegetables. The DASH diet also limits refined carbohydrates like sugar and products made with white flour such as biscuits, bread, cakes and reduces saturated fats.

Whether or not you need to lose weight the diet recommendations below give your body the nutrients it needs to lower your blood pressure:

• Eat more fresh vegetables, fruits, whole grains, nuts, seeds, legumes and oily fish and reduce the cholesterol causing foods containing saturate fat e.g., red meat and dairy.
• Emphasise foods rich in the minerals magnesium, potassium and calcium. Include: nuts and seeds, green leafy vegetables, legumes, whole grains, avocados, bananas, oranges, and apples.
• Eat high-fibre foods such as whole grains and vegetables. In addition to boosting fibre, these foods contain nutrients that lower blood pressure.
• Eat deep-sea fish that are rich in essential fatty acids, such as salmon, mackerel and tuna. The Omega-3 Fatty acids in these fish relax artery walls reducing blood pressure. It also makes blood thinner and less likely to clot (a good tip also for economy class syndrome when flying)

Reduce the sodium/salt:

Study after study has shown that blood pressure can be lowered by reducing the amount of sodium (salt) in the diet. Salt is often used as a preservative and is added to most processed, pre-packaged foods and if you add salt when you cook, that counts too. It goes without saying that if you add salt at the table or to your cooking, cut back right now.

You’ll gradually find that when you start cutting back your taste buds adjust and you learn to appreciate the more subtle flavours that were once hidden by the over powering taste of alt. Many foods today claim to be reduced salt or low salt but this can be confusing when labels talk of sodium. To find out how much salt is in a food, multiply the sodium content on the label by 2.5. You should aim for less than 5g of salt a day. When preparing, cooking and eating your food, ditch the salt and consider replacing salt with these flavourful herbs and spices:

• Basil: Tomato-based sauces and dishes
• Bay leaf: Braised and stewed dishes
• Chives: Salads, stews, and soups
• Cinnamon: Desserts and beverages
• Cloves: Vegetables
• Cumin: Marinades, chilli, and tomato sauce
• Curry: Fish and vegetables
• Dill: Seafood, salads, light sauces, dips, and spreads
• Ginger: Stir-fried vegetables
• Lemon: Salads and dressings
• Marjoram: Fish and vegetables
• Paprika: Potatoes and fish
• Parsley: Stocks and soups
• Rosemary and Sage: Grilled fish and tofu

Exercise:

Take regular aerobic exercise for 30-40 minutes 3 times a week. Such exercise has been shown to lower blood pressure and prevent heart attacks. You don’t have to go to the gym to have a good workout going for a brisk walk, regularly taking the stairs instead of the elevator, taking a dance class, gardening, cleaning the house can all be beneficial.

Take it Easy:

Studies show that high stress may affect your blood pressure so if you think you may be at risk think of ways that you can eliminate the stressors in your life. Try to find a method of relaxation that you enjoy whether it is meditation, yoga, walking, swimming or other exercise and do it daily or at least every other day. Getting a pet may help too. Researchers from the State University of New York have shown that having a pet can protect against the effects of stress better than drugs designed to lower blood pressure.

Ease up on drinking:

Drinking alcohol excessively or binge drinking can lead to a stroke. Studies say that people who drink an excessive amount of alcohol (over two units per day) increase their risk of high blood pressure. If you’re going to drink do so in moderation limit your intake to two glasses per day.

Herbal helpers:

• Turmeric is one of the blood pressure herbs that many people already incorporate into their diet. Turmeric is common in curry dishes and you might have been already eating it on a regular basis without realising that it’s one of the blood pressure herbs.
• Ginger is another example of one of the blood pressure herbs that people often eat. Ginger adds a delicate spiciness to many foods including salad dressings and pumpkin pies. Adding ginger to your diet can directly impact the level of your high blood pressure. There is a good supplement called Boswellia Plus which contains ginger, turmeric, bilberry and boswellia.
• Garlic – this familiar cooking herb is known to lower blood pressure and cholesterol, treat infections and prevent cancer. One way to help lower blood pressure is to eat 1-3 raw, or lightly cooked, cloves of garlic a day. If you cannot stand garlic breath take it as a supplement: The one I use in the clinic is Aged Garlic which is a concentrated form of organic garlic which has been used in clinic trials to lower blood pressure.
• Hawthorn – the leaves, flowers and berries of the hawthorn are a general tonic for the cardiovascular system. Hawthorn is perhaps the best known herbal medicine used in the treatment of mild high blood pressure. It improves heart function and helps treat congestive heart failure, irregular heartbeats and angina. It lowers blood pressure by relaxing and dilating artery walls. It is the ideal herb to use in the early stages of high blood pressure.
• Reishi – Studies show that Reishi – a Japanese mushroom – lowers blood pressure and reduces “bad” LDL cholesterol. It also makes blood less likely to clot and provoke heart attacks.
• Dandelion – this familiar herb is a popular home remedy for fluid retention. By gently increasing urine flow dandelion helps to lower blood pressure. In very high doses it is a diuretic. The advantages of using dandelion are twofold – it does not cause potassium loss, and almost anyone can find fresh dandelion leaves to make a salad or make into a tea. Dosage: 2-6 cups of tea per day (simmer 1-2 teaspoons of dried leaves in ½ pint of water for 5 minutes), or 1-2 dropperfuls of tincture up to x3 a day

Dietary Supplements:

• Calcium and Magnesium – Take a combination of magnesium and calcium daily. Both these minerals have been shown to lower blood pressure. Taking a quality multi vitamin and mineral daily with vitamin B and vitamin E may also prove helpful. The B vitamins are great for stress reduction and vitamin E thins the blood, protecting it from clotting and is also a powerful antioxidant protecting fats against free radical damage.
• Co-enzyme Q10 – this vitamin-like substance is contained in nearly every cell of your body. It is important for energy production and normal carbohydrate metabolism (the way your bodies break down the carbohydrates you eat in order to turn it into energy). We can become deficient in Q10 as we get older which can result in depleted energy levels. In one randomised double blind trial patients with high blood pressure and taking blood pressure medication, were either given co-enzyme Q10 or a vitamin B complex. Those taking the Q10 had lower blood pressure and triglycerides (blood fats). Their HDL (‘good’ cholesterol) also increased and so did their levels of antioxidants vitamins A, C, E and beta carotene.