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Blood Pressure Down: The 10-Step Plan to Lower Your Blood Pressure in 4 Weeks--Without Prescription Drugs
For the nearly 78 million Americans with hypertension, a safe, effective lifestyle plan—incorporating the DASH diet principles and much more—for lowering blood pressure naturally
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.
From the Trade Paperback edition.
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.
From the Trade Paperback edition.
469 pages, Kindle Edition
First published January 1, 2013
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Displaying 1 - 30 of 60 reviews
April 17, 2015
Very good and informative book on how to lower blood pressure using non-pharmacological methods (lifestyle modification and diet). Dr. Brill presents her 10 step plan to lower blood pressure and she backs up the recommendations with scientific evidence. Her recommendations are easy to follow and makes sense.
In short, here are the recommendations:
Potassium foods: Eat foods totaling at least 4,700 mg of potassium every day.
Magnesium foods: Eat foods totaling at least 500 mg of magnesium every day.
Calcium foods: Eat foods totaling at least 1,200 mg of calcium every day.
Soy protein: Eat 20–25 grams of vegetable protein every day (in place of animal protein).
Sodium: Eat no more than 1,500 mg of sodium every day.
Dark chocolate: Eat 2 tablespoons unsweetened dark cocoa powder (or 2 ounces dark chocolate) every day.
Red wine: Drink one to two 5-ounce glasses of red wine with food, every day.
Relaxation exercise: Perform some type of relaxation exercise such as deep
breathing or meditation for at least 10 minutes every day.
Cardio exercise: Walk, swim, or bike for 30 minutes every day.
Weight: Lose 5 pounds; maintain healthy weight (BMI)
The book goes on in more detail to explain how to follow the recommendations and also lists foods to eat for each recommendation.
Potassium: Eat Bananas
Magnesium: Eat Spinach
Calcium: Eat yogurt and take Vitamin D supplements
Everybody should read this book regardless of blood pressure issues to keep blood pressure in the recommended range (120/80).
In short, here are the recommendations:
Potassium foods: Eat foods totaling at least 4,700 mg of potassium every day.
Magnesium foods: Eat foods totaling at least 500 mg of magnesium every day.
Calcium foods: Eat foods totaling at least 1,200 mg of calcium every day.
Soy protein: Eat 20–25 grams of vegetable protein every day (in place of animal protein).
Sodium: Eat no more than 1,500 mg of sodium every day.
Dark chocolate: Eat 2 tablespoons unsweetened dark cocoa powder (or 2 ounces dark chocolate) every day.
Red wine: Drink one to two 5-ounce glasses of red wine with food, every day.
Relaxation exercise: Perform some type of relaxation exercise such as deep
breathing or meditation for at least 10 minutes every day.
Cardio exercise: Walk, swim, or bike for 30 minutes every day.
Weight: Lose 5 pounds; maintain healthy weight (BMI)
The book goes on in more detail to explain how to follow the recommendations and also lists foods to eat for each recommendation.
Potassium: Eat Bananas
Magnesium: Eat Spinach
Calcium: Eat yogurt and take Vitamin D supplements
Everybody should read this book regardless of blood pressure issues to keep blood pressure in the recommended range (120/80).
November 19, 2014
Very much a common sense book, but with some surprises. Didn't know that Greek yogurt has less potassium than regular yogurt. Didn't believe it, so checked it out yesterday at Trader Joe, sure enough, she was right. Another thing, besides eating more potassium and less sodium, is to eat a bit of very dark chocolate every day. Also, a small glass of red wine helps the blood pressure along. But just a little bit of chocolate and a little bit of red wine, otherwise it has the opposite effect. The 10 steps she lays out are certainly easy to follow. Now, if we could just eliminate our fellow humans as major sources of rise in blood pressure...
June 15, 2013
If you've been prescribed any type of blood pressure medication, as I have, you'll quickly discover all kinds of side effects --- real or imagined. The real ones are listed in the material you've probably tossed away -- the big sheet stapled to the prescription package. Doctors treating hypertension -- the technical name for "high blood pressure" -- often prescribe medication, which -- along with diet and lifestyle changes-- has as its goal treating a condition that affects 75 million Americans and is often called the "Silent Killer."
In "Blood Pressure Down: The 10-Step Plan to Lower Your Blood Pressure in 4 Weeks Without Prescription Drugs" 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. If I can follow it -- and I'm trying my darndest, anybody can. By following Brill's program, 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
I'm currently taking blood pressure medication, but I hope after my next doctor visit in a couple of weeks to have my doc take me off it and allow me to continue my diet/lifestyle plan. I never thought I had high blood pressure, regularly getting readings in the 120/70 range, but lower is better.
Bond, author of the best-selling books "Cholesterol Down" and "How to Prevent a Second Heart Attack", offers For the 75 million Americans with hypertension, a safe, effective lifestyle plan—incorporating the DASH diet principles and much more—for lowering blood pressure naturally
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. African-Americans are particularly vulnerable to hypertension, with a whopping four times as many people afflicted with high blood pressure than caucasians. Much of this difference is diet and lifestyle related, with African-Americans much more susceptible to obesity and diabetes than other racial groups.
But don't pat yourself on the back too much if you're not black: Every racial and ethnic group is at risk to some degree. On top of this 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.
Caution: Don't discontinue any prescribed blood pressure medication until you discuss it with your doc.
June 15, 2013
This should be a hand-out in every doctor’s office when someone is diagnosed with high blood pressure. Blood Pressure Down is divided into 2 parts. The first section is entitled “Everything you Need to Know about High Blood Pressure and Your Health” – and that is exactly what it delivers. It fully explains the condition and how it can cause other serious problems. Part 2 is a ten-step plan to lower your blood pressure. This includes diet, exercise, supplements and weight loss. There are 8 appendices that follow with progress charts, checklists, meal plans, recipes and more.
Having been through four home blood pressure monitors that just were not accurate enough to depend on, I was very pleased with the information included in this book about an organization (and their website) that tests and rates all of the different BP monitors. I chose an inexpensive recommended model and I finally had very accurate readings for a home model.
I’m not likely to follow the strict diet with fish, soy and tofu and beans of all types, but there is enough included that I can make important changes to my diet and make a difference. I am adding the supplements, using other tips and fully expect good results.
Having been through four home blood pressure monitors that just were not accurate enough to depend on, I was very pleased with the information included in this book about an organization (and their website) that tests and rates all of the different BP monitors. I chose an inexpensive recommended model and I finally had very accurate readings for a home model.
I’m not likely to follow the strict diet with fish, soy and tofu and beans of all types, but there is enough included that I can make important changes to my diet and make a difference. I am adding the supplements, using other tips and fully expect good results.
February 16, 2020
Actual review: 2.5 stars. Pros: accessible, easy to read, easy to implement tips and suggestions. Cons: overly simplistic, fails to address hypertension in patients who aren’t the typical hypertensive patient.
June 20, 2024
Good place to start
May 10, 2013
The key to functional success with long term goals is not deprivation. It is knowledge.
Blood Pressure Down is the ultimate tool chest that provides a wealth of ideas and information on how to lower blood pressure and take less prescription drugs. This is not a quick fix, or band-aid, or an ultimate cure-all. It gives a straight forward way to understand what is potentially damaging and how to tweak bad habits without going to the extreme.
There are sensible nuggets of wisdom that can be incorporated into daily life without ridiculous crash diets.
"...bananas are Mother Nature's sweet blood-pressure-lowering medicine because of their potassium content..."
"Coffee is... linked with reduced risk of developing a number of diseases such as diabetes, heart disease, Parkinson's, and Alzheimer's. Coffee is loaded with magnesium..."
Of course, everything should be in moderation. But for those individuals needing a little more guidance, the author has produced sample weekly optimal BP-lowering strategies that combine food and exercise, all the way down to guided meal and snack suggestions, calorie counts and mineral consumption.
Brill's clever approach and deft knowledge has taken on both the psychological and physiological factors of a healthier lifestyle to deliver the most comprehensive, sustainable and empowering program.
Read entire review here:
Bookend Chronicles
Blood Pressure Down is the ultimate tool chest that provides a wealth of ideas and information on how to lower blood pressure and take less prescription drugs. This is not a quick fix, or band-aid, or an ultimate cure-all. It gives a straight forward way to understand what is potentially damaging and how to tweak bad habits without going to the extreme.
There are sensible nuggets of wisdom that can be incorporated into daily life without ridiculous crash diets.
"...bananas are Mother Nature's sweet blood-pressure-lowering medicine because of their potassium content..."
"Coffee is... linked with reduced risk of developing a number of diseases such as diabetes, heart disease, Parkinson's, and Alzheimer's. Coffee is loaded with magnesium..."
Of course, everything should be in moderation. But for those individuals needing a little more guidance, the author has produced sample weekly optimal BP-lowering strategies that combine food and exercise, all the way down to guided meal and snack suggestions, calorie counts and mineral consumption.
Brill's clever approach and deft knowledge has taken on both the psychological and physiological factors of a healthier lifestyle to deliver the most comprehensive, sustainable and empowering program.
Read entire review here:
Bookend Chronicles
June 26, 2013
I always believed that eating healthy foods is far better than resorting to medicines. We Americans are so used to popping a pill even for minor things. So when Dr. Janet Brill’s Blood pressure Down book was released, I picked it up even though I don’t have any blood pressure problems. Prevention is always better than cure!
There is a common notion that genes and age are responsible for high blood pressure which is false. The book provides scientific evidence to prove what you eat affects your blood pressure levels and your overall health. The best thing about the book is that Dr. Janet explains everything in such a simple and straight-forward manner that makes it so easy to understand and follow.
A lot of research has gone into this book. She suggests various foods and recipes that help lower blood pressure naturally. Her recipes are easy to prepare and full of nutritional value.
I recommend this book to anyone and everyone whether or not he/she has blood pressure. Blood Pressure Down book reveals easy steps to keep your blood pressure in control and live a healthy life.
There is a common notion that genes and age are responsible for high blood pressure which is false. The book provides scientific evidence to prove what you eat affects your blood pressure levels and your overall health. The best thing about the book is that Dr. Janet explains everything in such a simple and straight-forward manner that makes it so easy to understand and follow.
A lot of research has gone into this book. She suggests various foods and recipes that help lower blood pressure naturally. Her recipes are easy to prepare and full of nutritional value.
I recommend this book to anyone and everyone whether or not he/she has blood pressure. Blood Pressure Down book reveals easy steps to keep your blood pressure in control and live a healthy life.
October 7, 2013
Compels you to make healthy choices
Salt was doing so much harm to my body. I only realized it after reading Blood Pressure Down book. Though I don’t suffer from high BP problems, I read it to make healthier food choices. The recipes given by Dr. Janet are good. I tried some. Not much sweat in making these dishes, but they taste great and do a world of good to your health. Reading her 5th chapter – ‘Cut the Salt’ was an eye opener. I never realized I was consuming so much salt from the regular pizzas or soups I have while dining out. I was shocked to know that even breads, rolls and flavoring sauces contain too much of salt that raise blood pressure. To be on the safer side, I have begun to use more of herbs than salt in my food. The book has helped me get a good understanding on what foods are harmful. Its silly how we keep ignoring foods that are actually good for our bodies and spend money on eating stuff that harms more than heals. I am going to gift this book to my sisters and friends too.
Salt was doing so much harm to my body. I only realized it after reading Blood Pressure Down book. Though I don’t suffer from high BP problems, I read it to make healthier food choices. The recipes given by Dr. Janet are good. I tried some. Not much sweat in making these dishes, but they taste great and do a world of good to your health. Reading her 5th chapter – ‘Cut the Salt’ was an eye opener. I never realized I was consuming so much salt from the regular pizzas or soups I have while dining out. I was shocked to know that even breads, rolls and flavoring sauces contain too much of salt that raise blood pressure. To be on the safer side, I have begun to use more of herbs than salt in my food. The book has helped me get a good understanding on what foods are harmful. Its silly how we keep ignoring foods that are actually good for our bodies and spend money on eating stuff that harms more than heals. I am going to gift this book to my sisters and friends too.
July 22, 2016
I rather expected this book to be touting some magic bullet supplement or special quack medical device, but it is in fact a detailed treatise on the known causes contributing to unhealthy blood pressure levels and the diet and exercise approach validated through scientific research during the latter half of the 20th Century.
It is quite easy reading, not obscured by difficult medical terminology or endless details of biochemistry or pharmacology. In the end, the author has put high blood pressure into terms that can be understood by any non-medical person capable of reading say, the New York Times.
The author claims that you can lower your high blood pressure significantly (as much as 10 to 15 mm of Hg) by following the carefully researched DASH diet and exercising sensibly and regularly. She not only explains why this is true, but provides sample menus and recipes and exercise advice.
Certainly recommended reading for those who have or are likely to acquire a high blood pressure reading. In the US, that is nearly everyone because of our poor eating and activity habits.
It is quite easy reading, not obscured by difficult medical terminology or endless details of biochemistry or pharmacology. In the end, the author has put high blood pressure into terms that can be understood by any non-medical person capable of reading say, the New York Times.
The author claims that you can lower your high blood pressure significantly (as much as 10 to 15 mm of Hg) by following the carefully researched DASH diet and exercising sensibly and regularly. She not only explains why this is true, but provides sample menus and recipes and exercise advice.
Certainly recommended reading for those who have or are likely to acquire a high blood pressure reading. In the US, that is nearly everyone because of our poor eating and activity habits.
August 19, 2013
An Effective Guide for Lowering Hypertension
I got to grab this book after seeing it on one of my friend’s breakfast table. She was following a diet chart from the book. She’s a victim of high blood pressure for the last couple of years. Out of curiosity, I flipped some of its pages and found it really helpful.
The book starts with the science behind the hypertension and guides you through the remedies (without prescription drugs) in a clear and easy-to-understand language.
What to eat, when to eat and how much to eat – this book suggests feasible diet charts along with the exercise regime schedule for people suffering from high blood pressure.
I am following this book and enjoying the benefits of heart-healthy diet and simple exercising.
I got to grab this book after seeing it on one of my friend’s breakfast table. She was following a diet chart from the book. She’s a victim of high blood pressure for the last couple of years. Out of curiosity, I flipped some of its pages and found it really helpful.
The book starts with the science behind the hypertension and guides you through the remedies (without prescription drugs) in a clear and easy-to-understand language.
What to eat, when to eat and how much to eat – this book suggests feasible diet charts along with the exercise regime schedule for people suffering from high blood pressure.
I am following this book and enjoying the benefits of heart-healthy diet and simple exercising.
October 20, 2013
A really good 10-step plan book with tips and hints to help you lower your blood pressure. Most of these steps involve changing your diet to do away with items that are harmful to you and your blood pressure, replacing them with items that are better for lowering your blood pressure. I personally could not afford even half of these on a regular basis, but I may be able to do a few. Also included are taking supplements and forms of exercising. Each of these steps are backed up with different sources of research with numbers to support the findings. I've no doubt that these steps would work for most people with high blood pressure that could keep up the program. Also included in the back of the book are recipes.
July 2, 2013
Good book. It inspires confidence in being able to control blood pressure with diet and life style. Most of the points in the book I already know, but it is good to see them all in one place. And the book is a gentle reminder that there is no room in our diets for unhealthy food, especially as we age. I found myself jotting downs nutritional statistics of certain foods and bookmarking websites and apps. The book is useful no matter your level of knowledge of nutrition and health.
October 21, 2022
Unpopular opinion time:
Such a huge amount of privilege in one book. Any time a book tells me it's "easy and cheap" I bet they are wrong. It is easy if you have access to this food and a place to prepare and store it. And calorically speaking, you can't beat, calorically dense (if nutrition light) foods if you don't have money. If you've got $50 for food for the week, spending even $10 of it on spinach (of which you're supposed to eat 2 cups a day), to give yourself almost no calories and no protein to keep you full is B.S.
The BMI is also BS. It was made up by a bunch of white dudes who randomly decided who looked fat and who didn't. It doesn't take into account body frame, bone density, muscle mass, etc. Google it and a bunch of reputable folks discuss issues with it. So when an author tells me to get down to a certain BMI, I immediately distrust the rest of their message. Also, telling me to lose 5 pounds is less helpful than giving a percentage. Most professionals recommend losing no more than 2% a month. Which might be 5 pounds, but might not be. Telling me to lose 5 pounds by counting calories is generally not helpful or healthy. For many people, once you start tracking what you are eating, apps wants to know exactly how much and suddenly we're weighing our foods. And processed foods (of which we are to avoid due to the sodium content) are the easiest to track. The things we are supposed to eat (fruits and veggies) all have A LOT of variation in nutrition (and calories). And the research has shown that calories and how different human bodies use them vary a great deal, so giving me a 2,000 calorie diet doesn't help. And calorie estimates of what people it is a terrible scientific way to gather data.
We're only 20% into the book by this point.
By this point, I've started skipping all the additional articles/sidebars. They are written as if from Buzzfeed with the worst headlines. I distrust them all, even if they probably contain some worthwhile facts.
When you tell the reader to eat "Plain oatmeal, cooked without salt" I know that no one will follow this. I like oatmeal, and consume overnight oats most mornings, but plain? Barf.
Here's the highlights reel:
-loosing weight will probably help you (this is something skinny people talk about and yet we have like a 95% failure rate at keeping the weight off. Good luck!)
- eat more fresh foods and less processed foods. Both because the fresh more likely has good levels of potassium, calcium and magnesium but also lower levels of sodium. (Hope you can afford it!)
-Eating more soy might be good too. (pricey too)
-Same with dark chocolate. (More money)
-Something about red wine. I don't know. I didn't even read it. Probably flavonoids, which they've found to be high in grape juice, cherries, etc. But sure, be pretentious and force yourself to drink something bitter and gross. (Unless you already like red wine. Cheers to you)
Thoughtful resources:
podcast "Maintenance Phase", discussing a lot about diets and privilege.
Nutrition Diva podcast plus her app: Nutrition GPA that discusses the small and sustainable changes and research and helps you form better habits, on the average day.
Such a huge amount of privilege in one book. Any time a book tells me it's "easy and cheap" I bet they are wrong. It is easy if you have access to this food and a place to prepare and store it. And calorically speaking, you can't beat, calorically dense (if nutrition light) foods if you don't have money. If you've got $50 for food for the week, spending even $10 of it on spinach (of which you're supposed to eat 2 cups a day), to give yourself almost no calories and no protein to keep you full is B.S.
The BMI is also BS. It was made up by a bunch of white dudes who randomly decided who looked fat and who didn't. It doesn't take into account body frame, bone density, muscle mass, etc. Google it and a bunch of reputable folks discuss issues with it. So when an author tells me to get down to a certain BMI, I immediately distrust the rest of their message. Also, telling me to lose 5 pounds is less helpful than giving a percentage. Most professionals recommend losing no more than 2% a month. Which might be 5 pounds, but might not be. Telling me to lose 5 pounds by counting calories is generally not helpful or healthy. For many people, once you start tracking what you are eating, apps wants to know exactly how much and suddenly we're weighing our foods. And processed foods (of which we are to avoid due to the sodium content) are the easiest to track. The things we are supposed to eat (fruits and veggies) all have A LOT of variation in nutrition (and calories). And the research has shown that calories and how different human bodies use them vary a great deal, so giving me a 2,000 calorie diet doesn't help. And calorie estimates of what people it is a terrible scientific way to gather data.
We're only 20% into the book by this point.
By this point, I've started skipping all the additional articles/sidebars. They are written as if from Buzzfeed with the worst headlines. I distrust them all, even if they probably contain some worthwhile facts.
When you tell the reader to eat "Plain oatmeal, cooked without salt" I know that no one will follow this. I like oatmeal, and consume overnight oats most mornings, but plain? Barf.
Here's the highlights reel:
-loosing weight will probably help you (this is something skinny people talk about and yet we have like a 95% failure rate at keeping the weight off. Good luck!)
- eat more fresh foods and less processed foods. Both because the fresh more likely has good levels of potassium, calcium and magnesium but also lower levels of sodium. (Hope you can afford it!)
-Eating more soy might be good too. (pricey too)
-Same with dark chocolate. (More money)
-Something about red wine. I don't know. I didn't even read it. Probably flavonoids, which they've found to be high in grape juice, cherries, etc. But sure, be pretentious and force yourself to drink something bitter and gross. (Unless you already like red wine. Cheers to you)
Thoughtful resources:
podcast "Maintenance Phase", discussing a lot about diets and privilege.
Nutrition Diva podcast plus her app: Nutrition GPA that discusses the small and sustainable changes and research and helps you form better habits, on the average day.
January 27, 2020
SF Library - 5 stars
This was a really good source of information. I suffer from high BP, and this made me realise that I have a VERY high sodium diet and low potassium diet (typically the ratio should be 3 times as much potassium than sodium). They recommend no more than 1,500mg of sodium per day, and some days I was consuming 2,000+ mg of sodium and less than 1,000mg of potassium (according to MyFitnessPal).
Also, what I thought was exercise, via my long hilly walks, wasn't really getting my heart rate up to the cardio levels to help lower BP.
As someone who loathes to take medication unless I really need to (the side effects of some drugs just scare me), this was a diet and exercise approach to lowering blood pressure.
I need to eat out less, as it's harder to know how much salt is added to the foods. I tried for the first time to ask for no salt on my food, and the kitchen was accommodating. Don't know why I have such anxiety asking for such a small request, especially when there are so many other dietary requirement requests made on a daily basis (eg no dairy/nuts/gluten/insert allergen).
Key take-aways, for me:
*decrease sodium intake, <1,500mg/day
*increase potassium intake, at least 4,700mg/day
*get 500mg/day of magnesium in diet
*get 1,200mg/day of calcium in diet
*eat dark chocolate, daily! (note: chocolate processed with alkali strips the cocoa of its nutrients)
*exercise at least 30 min/day BUT get heart rate UP (not just fat burn range)
*Meditate/Relax for 10 min/day
I'm not sure if I can incorporate the soy and dairy requirements, but they are recommended in this 10 step plan.
Good luck to everyone out there who is struggling with high BP or who just want to live a healthier life.
This was a really good source of information. I suffer from high BP, and this made me realise that I have a VERY high sodium diet and low potassium diet (typically the ratio should be 3 times as much potassium than sodium). They recommend no more than 1,500mg of sodium per day, and some days I was consuming 2,000+ mg of sodium and less than 1,000mg of potassium (according to MyFitnessPal).
Also, what I thought was exercise, via my long hilly walks, wasn't really getting my heart rate up to the cardio levels to help lower BP.
As someone who loathes to take medication unless I really need to (the side effects of some drugs just scare me), this was a diet and exercise approach to lowering blood pressure.
I need to eat out less, as it's harder to know how much salt is added to the foods. I tried for the first time to ask for no salt on my food, and the kitchen was accommodating. Don't know why I have such anxiety asking for such a small request, especially when there are so many other dietary requirement requests made on a daily basis (eg no dairy/nuts/gluten/insert allergen).
Key take-aways, for me:
*decrease sodium intake, <1,500mg/day
*increase potassium intake, at least 4,700mg/day
*get 500mg/day of magnesium in diet
*get 1,200mg/day of calcium in diet
*eat dark chocolate, daily! (note: chocolate processed with alkali strips the cocoa of its nutrients)
*exercise at least 30 min/day BUT get heart rate UP (not just fat burn range)
*Meditate/Relax for 10 min/day
I'm not sure if I can incorporate the soy and dairy requirements, but they are recommended in this 10 step plan.
Good luck to everyone out there who is struggling with high BP or who just want to live a healthier life.
March 17, 2021
This is an excellent book if you’ve been diagnosed with hypertension (high blood pressure) and want to use lifestyle to control it. I felt it was very easy to understand (full disclosure: I’m a RN) but she also cites TONS of studies to illustrate what she’s talking about. There are appendixes full of cheat sheets and check lists with very actionable steps. She even includes 50 recipes and a sample daily and weekly meal plans. My only criticisms would be she doesn’t offer a lot of alternatives to accommodate taste preferences (for instance, I hate V8 but have been sucking it up on that one since it’s a cornerstone of her plan, but she also strongly recommends coffee and I refuse to do that because it’s super gross.) She also suggests using Splenda frequently which, is terrible for you, but it’s easy enough to swap it out for stevia. Her plans also aren’t great for people who depend on meal prep to get through their weeks, but I do think it’s an excellent starting point, and 3 days into starting this plan I’m already seeing improvement. I HIGHLY RECOMMEND.
October 6, 2021
This book is for:
-Those with high blood pressure
-Those at risk for high blood pressure (family history, genetics, etc.)
-Everyone eating the Standard American Diet
High blood pressure can’t be detected except through daily monitoring, but since it is “the largest risk factor for death from heart attack or stroke” we should take steps to avoid it. The steps outlined in this book are very practical and easy, and many will agree with most individuals (such as eating dark chocolate, or daily drinking a glass of red wine). The biggest eye-opener was how much salt is in our daily diet through canned or convenience foods, restaurant foods, and even medications! The single most influential dietary change to lowering high BP was reducing one’s sodium intake while increasing magnesium and potassium intake (through fresh foods, not supplements). And exercising 3x a week, of course. There’s more, laid out in very easy and practical steps, but I suggest you read the book yourself (better yet, buy it; I intend to).
-Those with high blood pressure
-Those at risk for high blood pressure (family history, genetics, etc.)
-Everyone eating the Standard American Diet
High blood pressure can’t be detected except through daily monitoring, but since it is “the largest risk factor for death from heart attack or stroke” we should take steps to avoid it. The steps outlined in this book are very practical and easy, and many will agree with most individuals (such as eating dark chocolate, or daily drinking a glass of red wine). The biggest eye-opener was how much salt is in our daily diet through canned or convenience foods, restaurant foods, and even medications! The single most influential dietary change to lowering high BP was reducing one’s sodium intake while increasing magnesium and potassium intake (through fresh foods, not supplements). And exercising 3x a week, of course. There’s more, laid out in very easy and practical steps, but I suggest you read the book yourself (better yet, buy it; I intend to).
January 16, 2021
This is an excellent book for identifying lifestyle changes that can be made to lower blood pressure. The book started with a good description of the vascular system, what blood pressure is and what changes take place when blood pressure is elevated. Subsequent chapters review studies and findings on specific lifestyle areas, explaining what was studied, how much each intervention lowered blood pressure and a specific lifestyle recommendation based on these findings. The end of the book has unusually helpful materials for calculating and tracking elements of the recommended changes as well as recipes that look enticing enough that I likely will try some of them. Overall, the book was well written and easy to read. I highly recommend this to anyone who wants to make lifestyle changes for a more healthful life as well as anyone who has borderline or high blood pressure.
November 23, 2017
This is the type of information that should be given to people who are diagnosed with high blood presure. The Pharmaceutical companies might not like that, but there would likely be many more healthy people.
If you are concerned about your health, and would like to learn more about what a good diet should contain, or what the benefits of eating healthy might be, you should read through this. A lot of common sense in this book that focuses upon diet rather than pharmaceuticals.
It offers some good suggestions and the science behind the recommendations that it makes. There are times when eating actual foods rather than taking supplements is more beneficial; but it does recommend some supplements.
This was a quick read, and worth the time reading through it.
If you are concerned about your health, and would like to learn more about what a good diet should contain, or what the benefits of eating healthy might be, you should read through this. A lot of common sense in this book that focuses upon diet rather than pharmaceuticals.
It offers some good suggestions and the science behind the recommendations that it makes. There are times when eating actual foods rather than taking supplements is more beneficial; but it does recommend some supplements.
This was a quick read, and worth the time reading through it.
January 17, 2023
I ordered Blood Pressure Down a couple of weeks ago. On the day it arrived, my blood pressure reading was 121/91 (not too bad, but technically hypertension stage 2 because the lower number was over 90). One week later my reading was 117/78 — normal!
I went off my medication and have continued to have normal readings. It’s only been a few days, so I’m going to keep watching it closely, but I have been amazed to see my numbers so good after two years of trial and error and consistently high readings.
Dr. Janet Bond Brill explains the details in plain English with lots of studies to back up her conclusions. Her tips are easy to follow and put into practice right away.
If you have high blood pressure and you’re willing to put in the work to control it naturally, this book is definitely worth the read!
I went off my medication and have continued to have normal readings. It’s only been a few days, so I’m going to keep watching it closely, but I have been amazed to see my numbers so good after two years of trial and error and consistently high readings.
Dr. Janet Bond Brill explains the details in plain English with lots of studies to back up her conclusions. Her tips are easy to follow and put into practice right away.
If you have high blood pressure and you’re willing to put in the work to control it naturally, this book is definitely worth the read!
February 25, 2019
Each year I get a physical and am told that some day I will need blood pressure medication. Well, that day came sooner than expected. This book provides the foundational information needed to modify diet and exercise to reduce blood pressure naturally. This book brought awareness to the effects of Sodium and imbalances in the American Diet that leave Americans sick and dependent on pharmaceuticals.
April 20, 2019
Excellent book. I enjoyed all the case studies Ms. Brill incorporated and referenced into her book. It made the information more scientific and dependable. Her tips are easy to manage. And she doesn't make the reader feel like he or she needs to do all the steps in order to lower one's high blood pressure. This is a book I would recommend and go back to for reference.
April 14, 2023
I've adopted some of these things. Kiwi, cup of low sodium vegetable juice, banana n spinach daily. Hopefully it will play out well. It's not difficult to add these. I don't drink, so no red wine, but I do like dark chocolate occasionally. Very straightforward simple and excellent explanations as to why n how this works. Some of the foods I'm just not into. (Tofu, edamame.)
June 1, 2024
Some good information, but … a lot has changed in the 10 years since this was published, so some of the recommendations seem suspect. Examples: fish oil supplements are currently in the news as doing more harm than good, and a “prescription of a glass of red wine per day” raised both my and my doctor’s eyebrows. Still, worth reading.
January 31, 2018
You must read this book! I lost my mother 30 years ago, she was 47 and died from a stroke and my loving beautiful husband, he died four years ago at age 41 of a heart attack. I would strongly recommend this book to everyone, my family, friends, and Fitness Together clients. - Luisa Cloutier author
July 18, 2018
Good book although sometimes you know many things. It's more precise and updates you with you requirement of sodium phosphate and and other minerals. My whole family suffering form high blood pressure. This is a reference book book for all of up
March 9, 2019
Great resource!
I was skeptical, but this book is filled with information backed by studies. Lots of 'em. I highly recommend this book to anyone looking to lower their blood pressure.
I was skeptical, but this book is filled with information backed by studies. Lots of 'em. I highly recommend this book to anyone looking to lower their blood pressure.
August 20, 2021
Very good well organized information in laymen's terms about how to lower blood pressure without the aid of medication. I would recommend the book to anyone who wants to employ a wide diversified attack on reducing high blood pressure.
November 17, 2021
Very well written with clear advice. While I won't be able to follow this place verbatim (other health & dietary issues), it does give me a great plan to work with. I see myself referring back to this title in future.
May 20, 2022
Great book!
Very analytical, full of practical tips, and scientifically proved ways to prevent and successfully cure high blood pressure,
mostly without medication!
Highly recommended!
Very analytical, full of practical tips, and scientifically proved ways to prevent and successfully cure high blood pressure,
mostly without medication!
Highly recommended!
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