If you have high blood pressure, you're not alone: nearly a third of adult Americans have been diagnosed with hypertension, and another quarter are well on their way. Yet a whopping 56 percent of diagnosed patients do not have it under control. The good news? Hypertension is easily treatable (and preventable), and you can take action today to bring your blood pressure down in just four weeks—without the potential dangers and side effects of prescription medications.
In Blood Pressure Down, Janet Bond Brill distills what she's learned over decades of helping her patients lower their blood pressure into a ten-step lifestyle plan that's manageable for anyone. You'll:
• harness the power of blood pressure power foods like bananas, spinach, and yogurt
• start a simple regimen of exercise and stress reduction
• stay on track with checklists, meal plans, and more than fifty simple recipes
Easy, effective, safe—and delicious—Blood Pressure Down is the encouraging resource that empowers you, or your loved ones, to lower your blood pressure and live a longer, heart-healthy life.
|Product dimensions:||6.34(w) x 9.04(h) x 0.82(d)|
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Excerpted from "Blood Pressure Down"
Copyright © 2013 Janet Bond Brill.
Excerpted by permission of Potter/Ten Speed/Harmony/Rodale.
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Table of Contents
Foreword Emil M. deGoma ix
Part I Everything You Need to Know About High Blood Pressure and Your Health
1 Understanding the Problem 13
2 High Blood Pressure: The Silent Killer 31
3 Blood Pressure Down: A Potent Natural Combination Therapy 51
Part II The Ten-Step Blood Pressure Down Plan
4 Step 1: Lose Five Pounds 63
5 Step 2: Cut the Salt 80
6 Step 3: Eat Bananas 105
7 Step 4: Eat Spinach 122
8 Step 5: Eat Yogurt 134
9 Step 6: Eat Soy 148
10 Step 7: Eat Dark Chocolate 162
11 Step 8: Drink Red Wine 178
12 Step 9: Take Four Supplements 192
13 Step 10: Exercise 207
A Few Closing Words from Dr. Janet 229
Appendix 1 Quick Guided Imagery Exercise Guidelines 235
Appendix 2 Ten-Step Daily Checklist 237
Appendix 3 Body Mass Index Calculations 241
Appendix 4 Blood Pressure Progress Chart 242
Appendix 5 Chef Card: Slashing Salt at Restaurants 243
Appendix 6 Minerals Pocket Charts 244
Appendix 7 Sample Blood Pressure Down Meal and Exercise Plans 246
Appendix 8 Heart-Healthy Recipes 250