I received a complimentary copy of Blood Pressure Down: The 10-Step Plan to Lower Your Blood Pressure in 4 Weeks–Without Prescription Drugs by Janet Bond Brill, Ph.D, R.D., LDN. I was happy to receive it as I have family members who have high blood pressure and must take medication to manage it. High blood pressure also known as hypertension is a medical condition in which the blood pressure in the arteries is elevated.
Blood pressure is summarised by two measurements, systolic and diastolic, which depend on whether the heart muscle is contracting (systole) or relaxed between beats (diastole) and equate to a maximum and minimum pressure, respectively. Normal blood pressure at rest is within the range of 100-140mmHg systolic (top reading) and 60-90mmHg diastolic (bottom reading). High blood pressure is said to be present if it is persistently at or above 140/90 mmHg. [source: wikipedia]
Overview of the Book
The book is easy to read and broken down into two parts:
- Part I: Everything You Need to Know About High Blood Pressure and Your Health
- Part II: The Ten-Step Blood Pressure Down Plan
Part one helps the reader understand exactly what high blood pressure is and how it can affect one’s health. It goes over how to monitor your blood pressure and what are the danger levels, as well as what to look for in the event of a stroke. I like that the author makes everything easy to understand. You feel much more informed about the topic without feeling overwhelmed by a lot of “medical speak” that you may find in other books.
Part two dives into the ten-step plan to lower blood pressure naturally. It involves a change in diet with recommendations on the top foods to consume to help with weight loss. Diet is huge with helping to reduce weight so the 50+ recipes which are included really helps anyone get started right away with meals that are easy to prepare and are heart healthy.
There are also extras to include:
- Quick guided imagery exercise guidelines
- Ten-step daily checklist
- Body mass index calculations
- Blood pressure progress chart
- Chef card: slashing salt at restaurants
- Minerals pocket charts
- Sample blood pressure down meal and exercise plans
- Heart healthy recipes