Good Nutrition Advice

For a healthy body and mind

Tag: hypertension

Fish Roe is Best Source of Omega-3

Fish roe best source of omega-3

Fish roe best source of omega-3

Did you know? A tablespoon of caviar has as much omega-3 fat as a 1,000 mg of fish oil?

But before you go rushing out and spending all your hard earned cash on this pricy delicacy, it is worth remembering the cheaper lump fish versions work just as well.

The roe from hake, lumpfish and salmon contains the highest levels of omega-3 fatty acids according to research published in the European Journal of Lipid Science and Technology.

The study found minimal consumption of lumpfish, hake or salmon roe provides the body’s daily requirements for omega-3 due to their high levels of EPA and HDA.

A lack of omega-3 has been linked to cardiovascular disease, depression, hypertension, diabetes and inflammatory diseases such as Crohn’s.

Lumpfish is a great topping for  salads, sandwiches or a baked potato.

Tummy Fat and Hypertension

Tummy fat and hypertention

Tummy fat and hypertention

Another reason for losing that fat around the middle was confirmed in a recent study published in the Journal of American College Cardiology.

The study indicates a greater risk of developing high blood pressure (hypertension) compared to others with a similar BMI but with fat concentrated elsewhere on the body.

903 patients enrolled in the Dallas Heart Study were followed for an average of seven years to track development of hypertension. They also received imaging of fat deposits in the body.

At the end of the study period, 25% of patients developed hypertension. While a higher BMI was associated with increased incidence of hypertension, when abdominal fat content, overall fat content and lower-body fat content were factored in, only abdominal fat remained independently associated with hypertension.

Do you have a health challenge that you’d like to discuss with me? I offer online Naturopathic and Nutrition Consultations. Fill out my forms here to book your personal consultation with me.

Or if you don’t have any particular health issues, perhaps you’d prefer one of my off-the-shelf  Health Programmes? Choose from Colon Cleanse, Detox Programme, Ultimate Cleanse or my comprehensive Supplement Programme. All packages include a full consultation.

Thank you for reading!


When to supplement with CoQ10


COENZYME Q10 (CoQ10), also called ubiquinone, is a vitamin-like compound found in practically every cell of the human body, but particularly in the heart. The hundreds of studies that have been carried out on it clearly show that it is vital to health, playing a crucial role in the production of adenosine triphosphate (ATP), the body’s major form of stored energy. It is also a powerful antioxidant with more than 50 times the power of vitamin E in combating free radicals.

Low CoQ10 levels have been found in a wide range of medical conditions, including heart disease, hypertension (high blood pressure), gum disease and acquired immunodeficiency syndrome (AIDS). This may explain why supplementing with CoQ10 — shown to raise tissue levels of the nutrient —appears to be beneficial for a wide range of health problems.

If you are older, particularly stressed, or ill then it may well be a good idea to supplement with CoQ10. It is essential to supplement with CoQ10 if you are taking statin drugs because statins deplete your body of this vital nutrient.

Job loss and heart attack link

grilled veggiesRESEARCH on older adults in the US has found people who have multiple job losses have the same risk of heart attack as smokers, those with high blood pressure and people with diabetes.

The research, by a team from Duke University, North Carolina and published recently in JAMA’s Archives of Internal Medicine followed 13,451 Americans aged 51-75. The Health and Retirement Study monitored them every two years from 1992-2010.

The team found the risk of heart attack was 35 percent higher among the unemployed than those who had not experienced job loss, with 22 percent for people with one job loss, rising to 63 percent for those who lost four or more jobs. The risk was particularly elevated during the first 12 months after job loss.

Unemployment is clearly a great source of stress, in much the same way as a stressful job can be. In hard economic times, you may not be able to do much to ensure your job is safe, but you can take steps to make sure your heart is healthy. These include maintaining a healthy weight, cutting down on table salt by using herbs and spices for seasoning, and ditching trans fatty acids – hydrogenated fats – often found in margarines, cakes, pies, biscuits, ready meals, cheap chocolate, sweets and ice cream.

Eating garlic or taking garlic supplements, along with a good intake of fruit and vegetables a day is also beneficial for maintaining a healthy cardiovascular system. Fruit and vegetables are all high in fibre. Oily fish such as mackerel or salmon twice a week has also been found to help maintain a healthy heart.

Taking regular exercise is also important along with managing your stress levels. Supplements containing all the B vitamins, magnesium, Siberian ginseng and L-theanine are all helpful.

Source: The Journal of the American Medical Association. The Cumulative Effect of Unemployment on Risks for Acute Myocardial Infarction Arch Intern Med. 2012;():1-7doi:10.1001/2013.jamainternmed.447.

Enhanced by Zemanta

High blood pressure link to vitamin D

DCF 1.0VITAMIN D deficiency may be associated with high blood pressure, according to research published on The study followed 112 people with high blood pressure who had their vitamin D levels checked.

Ninety-two of them were deficient at the start of the study. Giving the participants vitamin D supplements over 20 weeks showed a significant reduction in systolic blood pressure (the top number for blood pressure) (reduced by 6.8 mmHg) and also diastolic blood pressure (the bottom number) was reduced by 1.7mmHg.

How can you reduce high blood pressure?

  • Get your vitamin D level checked by a simple home finger prick test.
  • Supplement with vitamin D if you are deficient and then re-test to make sure the level is back to normal
  • Eat more oily fish and eggs as they contain vitamin D
  • Get out in the sunshine whenever possible (without wearing sunscreen)
  • Reduce your salt intake and use herbs such as ginger and garlic to flavour your food instead.
  • Follow a healthy eating programme (contact me for details), because being overweight – especially when carrying the weight around the middle of your body – increases your risk of high blood pressure.


Tamex H, Thadhani RI, 2012, Curr Opin Nephrol Hypertens, 21, 5, 492-9 and Larsen T, 2012, presented at the European Society of Hypertension, London

Enhanced by Zemanta

Powered by WordPress & Theme by Anders Norén

%d bloggers like this: