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Lower Your Blood Pressure Naturally: Drop Pounds and Slash Your Blood Pressure in 6 Weeks Without Drugs
We are in the midst of a blood pressure crisis. Nearly 70 million Americans have been diagnosed with hypertension, and just 56 percent of them have it under control. Hypertension is responsible for 69 percent of first heart attacks and 77 percent of first strokes. But there is good news: High blood pressure is very responsive to lifestyle changes. And the more changes you make, the greater your results.
Lower Your Blood Pressure Naturally by Sari Harrar provides readers with a comprehensive lifestyle plan. Readers will follow the Power Mineral Diet, which centers on 13 delicious, powerful, blood pressure–lowering foods, along with an easy, doable exercise program that combines the proven effectiveness of cardio, strength training, and yoga on blood pressure. Not only do these methods help lower blood pressure on their own, they promote fast, sustainable weight loss, which has an independent blood pressure–lowering effect.
With daily meal plans; flavorful, versatile spice blends; and 50 recipes, plus Power Mineral smoothies and desserts, the plan proves that a heart-healthy diet need not be bland or boring. Lower Your Blood Pressure Naturally offers one of the easiest and most effective ways to conquer hypertension yet.
Lower Your Blood Pressure Naturally by Sari Harrar provides readers with a comprehensive lifestyle plan. Readers will follow the Power Mineral Diet, which centers on 13 delicious, powerful, blood pressure–lowering foods, along with an easy, doable exercise program that combines the proven effectiveness of cardio, strength training, and yoga on blood pressure. Not only do these methods help lower blood pressure on their own, they promote fast, sustainable weight loss, which has an independent blood pressure–lowering effect.
With daily meal plans; flavorful, versatile spice blends; and 50 recipes, plus Power Mineral smoothies and desserts, the plan proves that a heart-healthy diet need not be bland or boring. Lower Your Blood Pressure Naturally offers one of the easiest and most effective ways to conquer hypertension yet.
- GenresNonfictionHealth
298 pages, Hardcover
First published July 1, 2014
2 people are currently reading
20 people want to read
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Displaying 1 - 10 of 10 reviews
February 17, 2017
"Your lifetime risk for developing this invisible, unfelt threat is a whopping 90 percent. By age 60, 50 percent of us will have high blood pressure, and most of the time it is due to our lifestyle choices."
Each year in the United States, nearly 400,000 men (and even more women) will die of heart-related issues. Most will be victims of high blood pressure. Many keep their (too-high) pressure under control via medication -- which also has its side effects -- instead of lifestyle changes. This book, supported by the editors of Prevention Magazine, offers a natural alternative.
While the book offers a successful 6-week plan for reducing your blood pressure, of course, any real change requires a commitment beyond that timeframe. So although the plan is helpful, what's perhaps more valuable is the information provided so that anyone can take real steps to make this change.
One important lesson is that lowering sodium, which is very high in most Americans' diets, is not enough. Sodium needs to be balanced with potassium, calcium, and magnesium for the body to operate more effectively, In fact, the potassium to sodium ratio should be 2:1. This book highlights those foods rich in potassium, calcium, and magnesium. The 6-week program begins with a strict reliance on 13 superfoods, then gradually adds more variety.
Along with a change in diet, exercise and meditation are added to the mix. However, since diet is so key, that's what's most valuable about this book (as well as the hard, cold facts -- which should stun anyone into action). There are recipes, but also covered is how to dine out without ruining your progress. Helpful meal choices are provided for casual and fast food dining, as well as frozen food options.
Also discussed are alternative therapies, and many supplements are debunked. Basically, there's no way around the hard work of eating right, working out, keeping track of your numbers, and keeping stress down. This is a workable, practical guide to getting a handle on your blood pressure, even if you are just at a pre-hypertension level. As they say, an ounce of prevention....
Each year in the United States, nearly 400,000 men (and even more women) will die of heart-related issues. Most will be victims of high blood pressure. Many keep their (too-high) pressure under control via medication -- which also has its side effects -- instead of lifestyle changes. This book, supported by the editors of Prevention Magazine, offers a natural alternative.
While the book offers a successful 6-week plan for reducing your blood pressure, of course, any real change requires a commitment beyond that timeframe. So although the plan is helpful, what's perhaps more valuable is the information provided so that anyone can take real steps to make this change.
One important lesson is that lowering sodium, which is very high in most Americans' diets, is not enough. Sodium needs to be balanced with potassium, calcium, and magnesium for the body to operate more effectively, In fact, the potassium to sodium ratio should be 2:1. This book highlights those foods rich in potassium, calcium, and magnesium. The 6-week program begins with a strict reliance on 13 superfoods, then gradually adds more variety.
Along with a change in diet, exercise and meditation are added to the mix. However, since diet is so key, that's what's most valuable about this book (as well as the hard, cold facts -- which should stun anyone into action). There are recipes, but also covered is how to dine out without ruining your progress. Helpful meal choices are provided for casual and fast food dining, as well as frozen food options.
Also discussed are alternative therapies, and many supplements are debunked. Basically, there's no way around the hard work of eating right, working out, keeping track of your numbers, and keeping stress down. This is a workable, practical guide to getting a handle on your blood pressure, even if you are just at a pre-hypertension level. As they say, an ounce of prevention....
August 5, 2016
This book is well written, but...
It assumes that those who will use the diet and exercise offered within have no severe food allergies, that they can walk and stand, and are able to eat most foods.
I cannot. I have numerous food allergies, and easily 1/2 of the food items I cannot eat. Of the foods left, many I cannot stomach the taste of...literally. Things like sweet potatoes and yogurt make me projectile vomit. The spices suggested, such as curry, red pepper spices, ginger; I am allergic to.
I am in a wheelchair and unable to walk or stand, so most of the exercises will not work for me.
So, with all that, why did I give this book 4*'s? Because, I am aware that my circumstances are atypical of most readers of this book and should not be the main influence of my review. However, it is the very fact that the author does not address situations where a reader may be unable to do the large number of exercises available, or eat many of the foods listed which keeps it from receiving a 5* review.
What is available I can see would be beneficial to the majority of this authors book. I felt he did a good job of stressing you need to stay in contact with your Dr. Regarding your meds. Many of the books I have read on lowering your blood pressure, some written by supposed health care providers did not do this, and some suggested actually stopping meds!
If you can stand and walk, and are able to eat a variety of foods, this book could prove very helpful to you. Even with my problems, I found nuggets of information that will be very helpful in the future, as I continue to try to bring my BP down and lose weight.
I received an ARC from Net Galley to review in exchange for an honest review.
It assumes that those who will use the diet and exercise offered within have no severe food allergies, that they can walk and stand, and are able to eat most foods.
I cannot. I have numerous food allergies, and easily 1/2 of the food items I cannot eat. Of the foods left, many I cannot stomach the taste of...literally. Things like sweet potatoes and yogurt make me projectile vomit. The spices suggested, such as curry, red pepper spices, ginger; I am allergic to.
I am in a wheelchair and unable to walk or stand, so most of the exercises will not work for me.
So, with all that, why did I give this book 4*'s? Because, I am aware that my circumstances are atypical of most readers of this book and should not be the main influence of my review. However, it is the very fact that the author does not address situations where a reader may be unable to do the large number of exercises available, or eat many of the foods listed which keeps it from receiving a 5* review.
What is available I can see would be beneficial to the majority of this authors book. I felt he did a good job of stressing you need to stay in contact with your Dr. Regarding your meds. Many of the books I have read on lowering your blood pressure, some written by supposed health care providers did not do this, and some suggested actually stopping meds!
If you can stand and walk, and are able to eat a variety of foods, this book could prove very helpful to you. Even with my problems, I found nuggets of information that will be very helpful in the future, as I continue to try to bring my BP down and lose weight.
I received an ARC from Net Galley to review in exchange for an honest review.
July 15, 2015
I'm now more informed of the dangers of my high blood pressure. The life style changes in the book all make sense and will work to bring down my blood pressure to good levels (diet, stress, exercise, yoga, meditation, etc.) However, the diet in the book is too hard to follow without a professional chef on staff at all times. The diet is too much of a fad diet and is not something that I could reasonably expect myself to maintain.
April 19, 2015
Have high blood pressure or even for a "cleaner" life of living?? In the age of Population Health Management, are you a healthcare professional looking for a "go to book" for your patients?? Make sure this book is on your reading list!
I will say that I have started this program due to my current battle with high blood pressure and a refusal to go on BP medications. I am using some of the methods given in this book. I will report how it is working.
I will say that I have started this program due to my current battle with high blood pressure and a refusal to go on BP medications. I am using some of the methods given in this book. I will report how it is working.
November 15, 2014
It gives a structured plan to follow that covers many areas, including diet exercise and recipies and worksheets with some of the science behind it (Referenced ofcourse). If that what I was after i would have rated it higher. The only complaint i have is that it was a little gimmicky at times referring to Potassium, Magnesium and Calcium as "Power Minerals". If you want something that you can follow this is an ok book, if your after more depth this is not.
May 13, 2019
I give this book a 2 because I couldn't follow this diet. About half of what you can eat, I can't eat due to food intolerances, textures and taste.
For me this diet is just to far off what I can eat and what I like. I don't like quinoa or cereals, beans, kale, and fish, and I'm not a fan of smoothies and shakes. With Celiac we have changed our diet drastically, and I was looking for some help bringing my BP down, but this Diet is NOT for me. The warm ups, cool downs, meditations, yoga and workouts I can agree with, but not the diet. I am happy for those who can tolerate the lack of normal foods to make up your meals. I am a egg, a piece of fruit, and tea person for breakfast, not cereal, (now quinoa or muesli), yogurt or smoothies. I never liked cereal, and smoothies and I need my protein or I'm hungry an hour later. I'd never make it through the first part of the first week, if the first day.
For me this diet is just to far off what I can eat and what I like. I don't like quinoa or cereals, beans, kale, and fish, and I'm not a fan of smoothies and shakes. With Celiac we have changed our diet drastically, and I was looking for some help bringing my BP down, but this Diet is NOT for me. The warm ups, cool downs, meditations, yoga and workouts I can agree with, but not the diet. I am happy for those who can tolerate the lack of normal foods to make up your meals. I am a egg, a piece of fruit, and tea person for breakfast, not cereal, (now quinoa or muesli), yogurt or smoothies. I never liked cereal, and smoothies and I need my protein or I'm hungry an hour later. I'd never make it through the first part of the first week, if the first day.
March 30, 2019
Informative with tasty recipes and exercise plans. My only complaint is that the recipes are for one serving which isn't as convenient when planning meals for the family.
December 9, 2024
I began this book with skepticism, because Prevention magazine's articles are much like advice from Dr. Oz, to me. The reviews here made me reconsider reading it after I'd started.
But hypertension, aka high blood pressure, is deadly and causes and contributes to heart problems, as I've found out the hard way. Both were major factors in my mother's death, so I'm taking it seriously. I also began taking medication about 2 months before finding this book, and my BP systolic reading is now usually in the 120s but still tenuous. Plus, I'm of the "let food be thy medicine" persuasion, and that's mostly what this book is about.
It was published in 2014, so although it cites several credible studies, none are later than 2013. I'm writing this in 2022 [with a couple of 2024 updates], and we'd like to think that we've learned a lot since then, right? The author says that 2300 mg of sodium is fine [it is NOT], but the amount of calories recommended for men and women differ. But she acknowledges that the American Heart Association recommends no more than 1500 mg for anyone who has heart problems.
To those who said they couldn't stick with this diet: That is quite likely a big part of why you have high BP. You might think you have only high BP, but you probably already have heart problems as a result even if you don't know it yet. Also, 60% of people who have hypertension are seriously overweight and have been for years. If you want to live, you'll need to change your ways and develop more self-discipline and self-restraint. Reminding yourself whenever you falter that it's a life-and-death issue is a pretty good motivator, I've found.
I now have both hypertension and heart problems, plus high cholesterol (another topic), plus I'm old enough to be retired and am. So age and genetics are a factor. Perhaps you're reading this because you're at risk or already there, too?
I wasted nearly 5 years refusing medication and trying to ignore the heart implications and weight gain. Result: All worse, and the hypertension developed during that time and was increasing rapidly, even to dangerous levels.
I'm doing reasonably well on sticking to a sodium limit of 1500 mg per day, but rarely get even close to the 1300 mg of calcium that US gov't guidelines now say women need (up from 1200) and never come anywhere close to 4700 mg of potassium and don't see how anyone does. But this book explains how and cites results of a study by experts at the Harvard-affiliated Brigham and Women's Hospital, in Boston, who say this: "Just lowering sodium or just raising potassium won't be nearly as effective for fighting hypertension or heart disease as doing both together."
The author adds: "Weight loss is a widely accepted lifestyle strategy for lowering blood pressure. But when you slash sodium at the same time, the effect is bigger." She cites study results published in the journal "Hypertension" stated that "People who used both strategies dropped their blood pressure further."
So the core of this book and the get-started diet plan and recipes it includes focus on how to get the amounts of 3 essential nutrients, or "power minerals" as they call them: calcium, magnesium, and potassium -- from food, preferably fresh food, NOT supplements. Keeping those in the right balance with each other is also important. That means 2:1 for potassium and sodium, or twice as much potassium as sodium each day. If you do even basic research on Google, but preferably a bit on PubMed, too, you'll find that verified repeatedly: Less salt and more calcium, magnesium, and potassium, in balance, are critical for those at risk of or already diagnosed with hypertension or heart problems.
The diet that other reviewers have said they couldn't stick with is 6 weeks and in two phases:
WEEK 1: Mainly 13 "power foods" that are low in sodium and calories but higher than most of us normally get in calcium, magnesium, and potassium. No red meat, but pork loin or, for vegetarians or vegans, soy or other suggested substitutions. Also: white beans, fat-free yogurt, tilapia, kiwi fruit, peaches or nectarines, bananas, kale, red bell peppers, broccoli, sweet potatoes, quinoa, avocado. The recipes sound reasonably appealing. [2024 update: If you have a history or family history of gallstones or kidney stones, most of those foods will be on the Avoid list.]
WEEKS 2-6: Wider choice in foods, plus 4 daily meals, plus a smoothie or dessert (from recipes included). Whole grains, chicken (optional), good fats, dairy foods included but with flexibility and suggestions for vegans.
Whatever you do, do it now, don't wait. Give it 6 weeks, see what happens. If this plan doesn't work for you, keep working on it until you find one that does. It truly is a matter of life and death. YOURS.
But hypertension, aka high blood pressure, is deadly and causes and contributes to heart problems, as I've found out the hard way. Both were major factors in my mother's death, so I'm taking it seriously. I also began taking medication about 2 months before finding this book, and my BP systolic reading is now usually in the 120s but still tenuous. Plus, I'm of the "let food be thy medicine" persuasion, and that's mostly what this book is about.
It was published in 2014, so although it cites several credible studies, none are later than 2013. I'm writing this in 2022 [with a couple of 2024 updates], and we'd like to think that we've learned a lot since then, right? The author says that 2300 mg of sodium is fine [it is NOT], but the amount of calories recommended for men and women differ. But she acknowledges that the American Heart Association recommends no more than 1500 mg for anyone who has heart problems.
To those who said they couldn't stick with this diet: That is quite likely a big part of why you have high BP. You might think you have only high BP, but you probably already have heart problems as a result even if you don't know it yet. Also, 60% of people who have hypertension are seriously overweight and have been for years. If you want to live, you'll need to change your ways and develop more self-discipline and self-restraint. Reminding yourself whenever you falter that it's a life-and-death issue is a pretty good motivator, I've found.
I now have both hypertension and heart problems, plus high cholesterol (another topic), plus I'm old enough to be retired and am. So age and genetics are a factor. Perhaps you're reading this because you're at risk or already there, too?
I wasted nearly 5 years refusing medication and trying to ignore the heart implications and weight gain. Result: All worse, and the hypertension developed during that time and was increasing rapidly, even to dangerous levels.
I'm doing reasonably well on sticking to a sodium limit of 1500 mg per day, but rarely get even close to the 1300 mg of calcium that US gov't guidelines now say women need (up from 1200) and never come anywhere close to 4700 mg of potassium and don't see how anyone does. But this book explains how and cites results of a study by experts at the Harvard-affiliated Brigham and Women's Hospital, in Boston, who say this: "Just lowering sodium or just raising potassium won't be nearly as effective for fighting hypertension or heart disease as doing both together."
The author adds: "Weight loss is a widely accepted lifestyle strategy for lowering blood pressure. But when you slash sodium at the same time, the effect is bigger." She cites study results published in the journal "Hypertension" stated that "People who used both strategies dropped their blood pressure further."
So the core of this book and the get-started diet plan and recipes it includes focus on how to get the amounts of 3 essential nutrients, or "power minerals" as they call them: calcium, magnesium, and potassium -- from food, preferably fresh food, NOT supplements. Keeping those in the right balance with each other is also important. That means 2:1 for potassium and sodium, or twice as much potassium as sodium each day. If you do even basic research on Google, but preferably a bit on PubMed, too, you'll find that verified repeatedly: Less salt and more calcium, magnesium, and potassium, in balance, are critical for those at risk of or already diagnosed with hypertension or heart problems.
The diet that other reviewers have said they couldn't stick with is 6 weeks and in two phases:
WEEK 1: Mainly 13 "power foods" that are low in sodium and calories but higher than most of us normally get in calcium, magnesium, and potassium. No red meat, but pork loin or, for vegetarians or vegans, soy or other suggested substitutions. Also: white beans, fat-free yogurt, tilapia, kiwi fruit, peaches or nectarines, bananas, kale, red bell peppers, broccoli, sweet potatoes, quinoa, avocado. The recipes sound reasonably appealing. [2024 update: If you have a history or family history of gallstones or kidney stones, most of those foods will be on the Avoid list.]
WEEKS 2-6: Wider choice in foods, plus 4 daily meals, plus a smoothie or dessert (from recipes included). Whole grains, chicken (optional), good fats, dairy foods included but with flexibility and suggestions for vegans.
Whatever you do, do it now, don't wait. Give it 6 weeks, see what happens. If this plan doesn't work for you, keep working on it until you find one that does. It truly is a matter of life and death. YOURS.
July 1, 2014
More reviews (and no fluff) on the blog http://surrealtalvi.wordpress.com/
This is a very well written book with great recipes and a thorough plan to help reduce blood pressure in a very short amount of time. Although the focus is on limiting sodium intake, there is of course the added benefits of weight loss and better health, especially to combat problems such as diabetes and risk of heart disease. As such, the diet plan is also great for those who have decent blood pressure but also want healthier eating/dieting help.The plan is a combination of eating better, monitoring your blood pressure, and light exercise (mostly walking). As such, it is a very do-able program. The author/editors of Prevention have gone to great lengths to make the book extremely easy to use: from easy to make recipes, simple exercises to do at home in addition to the walking, and forms in the back to track your progress. Since there are no super rare or uniquely hard to find ingredients, the shopping is easy too! Shopping lists are broken down into parts (first 2 weeks and then weeks 3-6) and the ingredient list is very manageable. As well, the recipes are not set and you choose which to use (so you are never stuck with a day where you don't like one/some/all of the ingredients of a dish). Allergic to sea food? Skip the tilapia fish recipe and use a different one with pork or vegetarian only entries. There are quite a few recipes and you pick and choose which one you want when.
The book is broken down as follows: Part 1: Better blood pressure and a slimmer you! Part II: Eating Plan. Part III: Exercise. Part IV: More Tools (extra strategies for blood pressure, what works and what doesn't, total cardiovascular health: beyond high blood pressure, forms/tracking your success, maintaining the new you beyond week 6).
Examples of recipes include: open-faced tuna melt, BBQ shrimp and veggie kebabs, pear-ginger kale smoothie, egg salad sandwich, roasted chicken sandwich, kale-ginger ice cream cookie cups, cheesy potato hash, and several 'seasonings' that bring taste without the sodium (Indian, Mexican, etc.). Most of the recipes have very easy 1 sentence, numbered steps that are extremely easy to follow. I had no problem at all preparing meals for myself and the family in this 6 week period and didn't feel hungry. I really appreciated that we rotate in meals as desired and aren't stuck with a certain meal a day. There is a lot of flexibility in everything, including the exercise. Even several types of meditation/yoga are included to help combat stress that raises blood pressure.
In two weeks, I noticeably dropped my blood pressure from 159/99 down around 145/94. I am looking forward to continuing this plan to see if I can get down to more normal readings. Of course, a simple home blood pressure monitor ($20) is recommended.
As expected from the magazine, the plan is well researched, proven, and very effective. Although only a short 6 week goal, principles and information is meant to be used to create a permanent healthy diet and lifestyle change to add years and live a healthier lifetime.
Reviewed from an ARC.
June 1, 2014
A sensible and thorough guide to lowering blood pressure through diet and exercise. Yes, this is not news, but this book offers a practical and doable way to effect these changes. As a person with borderline high BP, I think it worthwhile to introduce these changes into my life, and there doesn't seem to be any hardship involved. The recipes look delicious and easy to make, using ingredients which are easily found (even in Britain!). Likewise, the exercise plan, mostly walking and yoga, is easily achievable, and can be fitted into a normal daily routine.
A thorough, sensible and down to earth guide to doing what we already know we should be doing to reduce high blood pressure.
Reviewed in exchange for a preview Kindle copy.
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A thorough, sensible and down to earth guide to doing what we already know we should be doing to reduce high blood pressure.
Reviewed in exchange for a preview Kindle copy.
http://ebookproofreader.wordpress.com/
http://easyturkishforbeginners.wordpr...
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