High blood pressure, or hypertension, is a serious condition which may lead to other health problems. It is estimated that approximately one third of adult Americans suffer from high blood pressure – but as hypertension has no symptoms it is also estimated that as many as 40% of sufferers arecompletely unaware that they have a problem. Clearly it is sensible to have your blood pressure checked by a medical professional on a regular basis.

There are many very effective drugs available to control blood pressure, but these can have side effects and there will always be some unfortunate sufferers who do not respond to medication. However, there are a number of simple steps which can be taken to lower high blood pressure without the use of drugs and many of these have other health benefits also.

Weight loss is, for many people, the first step in reducing moderate to mild hypertension. Combined with regular aerobic exercise – e.g., jogging, walking – this can be extremely effective. Regular light exercise improves blood flow and helps to reduce both at rest heart rate and blood pressure.

Reducing the amount of sugar contained in your diet will frequently help to reduce high blood pressure.

Another relatively easy dietary modification that has been proven to be highly effective in reducing hypertension is the reduction of the amount of salt ingested. This one measure will be effective for around 60% of hypertension sufferers. There’s no need to have a bland diet – salt substitutes can be used as an effective means of instantly cutting salt intake.

Additional changes to the diet which can be effective in reducing hypertension include the adoption of the DASH diet. This is rich in fruit, vegetables and low fat or fat free dairy foods. It has been shown to be effective based on research carried out in the USA.

Boosting the level of calcium in your diet has the effect of raising dietary potassium which can, in theory, counteract the effect of sodium and act upon the kidney to lower blood pressure.

Quitting smoking has been shown to reduce blood pressure. The precise mechanism is not completely understood but it is known that blood pressure always increases transiently following nicotine consumption. Stopping smoking has many additional health /advantages in addition to reduced hypertension.

Lowering alcohol intake has also been shown to lower blood pressure. As with stopping smoking, it has many other health benefits and should be considered by anyone wanting to improve their health in general.

Lowering stress levels can also benefit many high blood pressure sufferers. Avoidance of stressful situations can be effective. Relaxation therapy and meditation can also help. New devices, e.g. resperate, utilize paced breathing techniques which have been proven to reduce blood pressure if used on a regular basis.

fish oil supplements omega3

Because the body is unable to produce omega-3 fatty acids, we have to get them from the foods we eat or from fish oil supplements. They’re important nutrients which help in many areas of health such as eye function, Men’s health, weight loss, cognition, mood, and behaviour, and they help to prevent heart disease, cancer, inflammation, Parkinson’s disease, and ADHD.

Ultra Refined Fish Oil

When looking for a good ultra refine fish oil capsule, you have to remember that it should contain at least a 60% EPA/DHA concentration. (EPA and DHA are good fatty acids.) However, you don’t have to bring a calculator to the store and figure it all out yourself. Just check the IFOS symbol.

Introducing IFOS

IFOS (International Fish Oil Standards) was established because of the growing pollution concerns and the negative effects of mercury and PCBs on the marine food sources. The IFOS program, located in Guelph, Canada, is an independent, university-supported testing program which is a valuable aid in determining the health and safety of many fish oil supplements.

The IFOS Consumer Report makes it a relatively simple task to determine the true quality of any fish oil product. Below is an explanation of their 5 star ratings and the criteria needed for each level.

The 5-Star System Description

The 5-Star System Description is a means of rating the various fish oils available on the market. Each star is cumulative, meaning that a fish oil that scores four stars passes all the requirements for the first three stars as well. A Star is awarded for each of these five areas:

1 Star: All fish oils automatically get one star simply for being on the list, meaning that they’re not great but they have been tested and meet all CRN/WHO regulations.

2 Stars: These fish oils have passed the test of having the recommended 60% EPA/DHA concentration. Keep in mind that the higher the concentration, the less you need to take to get good results.

3 Stars: These oils have an oxidation level that is less than 75% of CRN standard. This means that the fish oil is fresh and unspoiled. It doesn’t take long for fish oils to go bad, and by making capsules and liquids, the manufacturing process increases this risk.

4 Stars: Fish oils that receive four stars have levels of PCBs that are less than 50% of CRN standard. PCBs are harmful, man-made pollutants that cause cancer and are very difficult to flush from your body.

5 Stars: Finally, fish oils with five stars have levels of Dioxin and Furan that are less than 50% of WHO standard. Dioxins and Furans are toxic chemicals that can cause a range of health problems from skin disorders to cancer.

Because health supplements are so commonly known about these days, more and more information is presented about them, and unfortunately, not all of it has been good. As with all commonly used, high demand products, many products are being improperly used, resulting in bad information about those products.

In order to meet your personal health goals, the bottom line is that you should include a natural vitamin supplement. To keep you from falling victim to the any of the misinformation presented about these, we have a few basic steps to help you make the right choices. This way you can enjoy the benefits of vitamin supplements without risking your health in the process.

These steps are as follows:

The first thing is research. Head to your local natural foods store, pharmacy, or grocery store and check out the different companies offering natural vitamins and supplements. It may help to take a pencil and pad to write down the names so that when you go home you can look them up and see for yourself if the companies are reputable or not. The key here is to buy supplements from the best company to ensure that you get the best quality supplements.

After that, it’s best to start simple and get a natural multivitamin, which will give you all the right doses of the vitamins and minerals you need each day all in one product. While individual vitamins are important later on, the best thing is that you start using the basic multivitamins so that you get their benefits right from the beginning.

Next, it’s time to do some more research to find out which natural vitamins fit your specific needs, bearing in mind your age, gender, activity level, and of course, your individual health needs. Depending on those needs, you might want to add calcium for stronger bones or St. John’s wort for mental health. Now you need to learn about healthy vitamin additions and how much of them you should take.

The best way to go about doing this is to talk to your family doctor. Since the medical field has begun to recognize how important natural vitamin supplements are, your doctor should have information on the latest supplements.

After you’ve done all of this, you will know which brands of natural supplements are best, which vitamins suit your specific needs, and how much of them you should take. The last thing you need to do is to figure out which vitamins you can afford on a monthly basis, but do bear in mind that the multivitamin supplement is the most important, so work up from there.

Pantothenic acid works to keep the adrenal gland working properly. Zinc helps the prostrate function normally, aiding in testosterone production as well as sperm development. And niacin helps to keep the levels of cholesterol in the blood at a healthy minimum. In addition to these three nutrients, ginseng is yet another popular and useful nutrient in men’s health supplements, contributing to maintain good overall masculine functions.

As well as providing essential nutrients for the body, many health supplements claim to relieve stress and strengthen the body’s immune system. Combined with the nutrients listed above, some more common components of men’s health supplements include vitamin C, omega-3 fatty acids, copper, beta-carotene, and calcium. By combining men’s health supplements with a healthy, balanced diet and regular exercise, men will be able to maintain their good health.

Because men are built differently from women, they have different health requirements. Generally speaking, the best way to stay in great shape is to regularly eat a healthy, balanced diet, exercise regularly, and to maintain a clean and healthy lifestyle. Even so, men who do eat healthy, balanced meals are frequently lacking in many essential vitamins and minerals. This is where supplements come in. Health supplements are an excellent way for men to get all the nutrients their bodies need. The good news is that there are many varieties of health supplements designed specially for men to help with any health issues.

The huge variety of men’s health supplements may seem a bit daunting without doing the proper research, but a good tip to bear in mind is that a basic health supplement for men should contain vitamin A, zinc, and vitamin B6, as well as essential fatty acids and an amino acid complex for good overall health. Vitamin A contains many antioxidants that help fight free radicals (organic molecules responsible for aging and tissue damage) as well as helping to prevent cancer. In addition, it keeps the immune system strong and prevents blemishes by keeping the skin clean and clear. Older men need nutrients like pantothenic acid, niacin and zinc to stay healthy and alert.

A surprising number of people really don’t know what they’re putting into their bodies. They’re pressed for time so they don’t do the necessary research to find out what the body really needs to perform efficiently, and instead rely on the media and advertising to direct them when it comes to finding the right health supplements.

Many companies will try to sell vitamins and supplements, claiming that they’re healthy and sure to make you feel energized, but when it comes right down to it, it’s your responsibility to find out if you’re investing in something that’s going to improve your health or if you’re just throwing your money down the drain.

Follow our guidelines so you can be sure your body gets the nutrients it deserves for a fuller, healthier life.