Blood Pressure Down: The 10-Step Plan to Lower Your Blood Pressure in 4 Weeks–Without Prescription Drugs

Blood Pressure Down: The 10-Step Plan to Lower Your Blood Pressure in 4 Weeks--Without Prescription Drugs

  • Three Rivers Press CA
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 preventab

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3 Comments on "Blood Pressure Down: The 10-Step Plan to Lower Your Blood Pressure in 4 Weeks–Without Prescription Drugs"

  1. Patricia Faulhaber | February 22, 2016 at 6:56 am |
    76 of 79 people found the following review helpful
    5.0 out of 5 stars
    Great 10 step plan, May 15, 2013
    This review is from: Blood Pressure Down: The 10-Step Plan to Lower Your Blood Pressure in 4 Weeks–Without Prescription Drugs (Paperback)
    The author starts this book off describing the ways in which this topic has affected her personally. She lists family members who have died from stroke, kidney failure due to complications of high blood pressure and she includes details about her father’s heart attacks.

    Brill delivers a couple of messages with this book, “High blood pressure is the most preventable cause of premature morbidity and mortality in the United States and the world, and that lifestyle therapy is the cornerstone of treatment of the disease.”

    The author offers a lifestyle therapy that she believes can lower blood pressure in conjunction with prescription medications or without. At the heart of the book is the 10-step plan that, Brill writes, can work in four weeks.

    Readers will have to admit that this10-step plan is one of the easiest plans to implement that’s been offered in so many other self-help books. Here is a list of 5 of the 10 steps recommended by the author:

    1. Lose five pounds
    2. Cut the salt out of your diet
    3. Eat bananas
    4. Eat spinach
    5. Eat yogurt

    A few of the other steps include eat dark chocolate every day and drink red wine. She recommends readers have 2 tablespoons of natural, unsweetened cocoa powder or eat 1 or 2 squares of dark chocolate every day.

    While cutting out the salt may be the most difficult step, it would be tough for any reader to argue with those kinds of steps to lower blood pressure. The author does include warnings with some of the steps such as eating chocolate. She writes that chocolate is an “energy-dense food, meaning it carries a lot of calories in just a few bites.”

    Many of the suggestions have been widely published by other physicians in different forms including online, in magazines and in other books. What sets this 10-step plan apart is the simple way the author lays it out for the readers. Brill gives the step, the why for the step, any necessary warnings, tips for implementing each step and methods of attacks or how the step lowers blood pressure.

    Besides the recommendation to eat bananas, yogurt and chocolate, the book also offers many helpful charts for things like a list of foods that offer magnesium and a list of “potassium power foods.”

    The author also includes extremely helpful tips on implementing the steps. The steps and the implementation are presented so that readers can easily start tomorrow. The author says the plan works in four weeks but with a little effort, readers can start to make positive changes in their eating habits immediately.

    This is a great, great book that is well written in the average reader’s language. Brill includes information such as the history of chocolate or the difference between salt and sodium. There are a couple of lists in the salt chapter that tell readers which foods salt is hiding in and she lists the 10 salty foods that people love to eat.

    This is one of those books that should be kept on the kitchen counter or in one’s car if you eat out a lot. Along with the charts and tables in the chapters, the Appendixes offer many helpful tables and recipes. Brill also offers two weeks worth of meal and exercise plans and she includes 50 recipes in the back of the book.


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  2. 46 of 47 people found the following review helpful
    5.0 out of 5 stars
    My first and last book on blood pressure!, March 24, 2014
    John Z (Anacortes, WA, United States) –

    Verified Purchase(What’s this?)
    I’m 70 and was beginning to have high blood pressure issues. When my doctor increased my meds a second time, I decided to take things seriously. With a heart attack, I would either die, or not. But a stroke would be a whole different story I wanted to avoid. It was my good fortune I selected Blood Pressure Down from Amazon. The book is a quick read and gives very simple explanations for what is needed to drop your BP. I am amazed at how easy it was to do the program and how quickly I got results. In just two weeks I got my BP to slightly below normal and even lost a few pounds. In a follow-up visit my doctor reduced my meds and when I report the latest data, she will probably reduce my meds even further. Written by a nutritionist, Blood Pressure Down gives common sense details I needed to know and it turns out I actually like what I’m supposed to eat. I don’t feel as if I made major changes as much as fine tuning my diet, but the results are remarkable. I won’t start preaching about this book, but just to say it provides basic information that’s worth knowing. Even if you don’t have high BP, read it and find out what you’ve been eating.


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  3. Kevin L. Nenstiel | February 22, 2016 at 8:18 am |
    55 of 58 people found the following review helpful
    5.0 out of 5 stars
    Conscious Health, May 8, 2013
    Kevin L. Nenstiel (Kearney, Nebraska) –
    (TOP 1000 REVIEWER)

    This review is from: Blood Pressure Down: The 10-Step Plan to Lower Your Blood Pressure in 4 Weeks–Without Prescription Drugs (Paperback)
    Forgive my rush to the conclusion, spilling Dr. Brill’s thesis first: Americans, and increasingly other peoples too, are just not conscious of what we put in our bodies. We eat packaged filth because it’s easier than thinking about food or paying attention to health effects. We don’t cook at home, and we don’t ask about what goes into the recipe. As a result, hypertension now sits at epidemic levels.

    High blood pressure afflicts around a third of Americans. Worse, it’s a ripple effect disease. People with hypertension have higher risk of heart disease, kidney disease, stroke, and certain cancers–many of the most common causes of preventable death. Doctors habitually treat hypertension with drugs, which aren’t worthless, but don’t do everything. According to Brill, solutions and preventions exist which don’t involve costly medical interventions.

    I’m old enough to remember when everyone thought they could control blood pressure by watching their salt. But Brill, a nutritionist with specialization in cardiovascular disease, collates the latest science suggesting that salt is only one part of a much larger machine. Many of us regularly consume foods that, in small amounts, keep us running, but in large quantities, bog us down. And we think we’re eating healthy.

    For instance, what foods hit you with the greatest sodium content? Did you say potato chips or french fries? While nobody should mistake these foods for healthful, foods which taste salty are often a fairly low sodium risk, because sodium forms compounds besides salt. Most packaged bread and cheese contains more sodium than salty-tasting foods. Same with commercial sauces, marinades, and salad dressings. Many supposedly healthy foods are hypertension bombs.

    More important than just one element, though, Brill emphasizes the interaction of complex forces on human health. Many readers flinch at books like this because authors inevitably recommend weight loss. Yes, so does Brill. She urges readers to lose five pounds in four weeks, not an unreasonable standard. Many of us can lose five pounds by using stairs rather than elevators, taking a daily walk, and biking on weekends.

    Once we’ve committed to weight loss and sodium control, Brill graduates to foods she wants us to consume more. If Americans get too much sodium, we get too little magnesium, potassium, and calcium. Brill goes into the science, but the thumbnail version goes thus: human physiology is optimized (whether by evolution, God, or whatever) for environments where sodium is rare, but other elements are common. That doesn’t describe today’s society.

    Less bread, more bananas. Less cheese, more yogurt. Brill’s DASH Diet–Dietary Approaches to Stop Hypertension–isn’t about self denial. She stresses establishing good habits, including what fresh or nutritionally packed ingredients she wants us to introduce. This includes, no kidding, red wine and dark chocolate. But it does require one sacrifice: Brill wants us to cook and eat our meals at home.

    Much take-out or delivery food relies heavily on bread, cheese, and cured meat. The preparation process for these foods requires heavy infusion of sodium, including salt and baking soda, to ensure long, stable shelf life. Moreover, storage strips these foods of necessary nutrients. Many people, including me, fail to check nutrition labels on packaged convenience foods, and wouldn’t dare ask restaurants for nutrition details. Remaining unconscious to consequences is easier.

    The main body of Brill’s book emphasizes the science underlying her prescriptions. She says readers can cherry-pick which chapters they want to read, but I strongly recommend reading all of them, because if we understand why we make a dietary choice, we’ll resist the desire to stray. By combining her prescription with repercussions, Brill forces readers to remain conscious of the choices we make.

    Brill moves her brass tacks to the appendices and back matter. Here she gives the checklists, charts, and nitty-gritty instructions on how to live out the plan she put in the main text. She also includes fifty pages of recipes, four weeks of nutritionally rich, flavor-packed meals that help us maintain needed bodily balances. Readers with food allergies should plan substitutions, but by just reading ahead, building healthy habits should come easily.

    Look around any grocery store, and notice people tossing food blindly into baskets, looking hypnotized. Before reading this book, that was me. If that’s you, and you’re happy sleepwalking through deciding what to feed your body, avoid this book. But if you’re ready to wake up, pay attention, and take responsibility for your own health, let me introduce Janet Bond Brill. She’ll guide you to the world of attentive eating.


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