High Blood Pressure: Natural Self-help for Hypertension, including 60 recipes

High Blood Pressure: Natural Self-help for Hypertension, including 60 recipes
Michelle Berriedale-Johnson

Dr. Sarah Brewer

This guide is a must for anybody who wants to control high blood pressure naturally. Sarah Brewer, respected doctor and Telegraph columnist, has teamed up with Michelle Berriedale-Johnson, a successful special diets cookery writer, to provide readers with a comprehensive self-treatment plan that includes 60 mouth-watering recipes.Sales Handles:Heart disease is the number one killer in the West and is closely linked to high blood pressure, or hypertension.High blood pressure can be triggered by many things and diet is one of the major contributing factors.This clear and accessible guide provides an easy-to-follow nutritional plan that shows readers how to prevent and control high blood pressure by changing their eating habits.Dr Sarah Brewer also gives readers medically up-to-date information on high blood pressure, what causes it and how to control symptoms.The book also reviews all the orthodox and complementary treatments that are available.60 simple recipes from special diets expert Michelle Berriedale-Johnson allow sufferers to control their condition while still enjoying their food.

Eat to Beat High Blood Pressure

Natural Self-help for Hypertension, including 60 recipes

Dr Sarah Brewer and Michelle Berriedale-Johnson

Contents

Cover (#uf87aacf5-b6e2-52db-ab51-525f9e41b0ec)

Title Page (#ucb365d1f-612a-585f-92a1-15b8ab48ae27)

Introduction (#uf4eb1732-7f0c-5e17-86b6-4c47232e958a)

Part One: The Facts about High Blood Pressure (#u9a62e33f-3c3d-5084-a4f9-e809fba7fa9d)

Chapter 1: What is High Blood Pressure? (#uf38dc4a1-12dc-55f0-9ca5-3332c332ecea)

Chapter 2: Causes, Diagnosis and Treatment of High Blood Pressure (#u48d03cf5-fdfd-5c6f-be12-0a49de206c1b)

Part Two: High Blood Pressure and Diet (#udb463899-4edb-597c-b7ac-e04f6ded0d29)

Chapter 3: Atherosclerosis, Cholesterol and Dietary Fats (#u3c42e405-f0b0-5992-b344-9f2b4560af42)

Chapter 4: High Blood Pressure and Olive Oil (#litres_trial_promo)

Chapter 5: High Blood Pressure and Oily Fish (#litres_trial_promo)

Chapter 6: High Blood Pressure, Folic Acid and Homocysteine (#litres_trial_promo)

Chapter 7: High Blood Pressure and Salt (#litres_trial_promo)

Chapter 8: High Blood Pressure, Fruit and Vegetables (#litres_trial_promo)

Chapter 9: High Blood Pressure and Garlic (#litres_trial_promo)

Chapter 10: High Blood Pressure and Tea (#litres_trial_promo)

Chapter 11: High Blood Pressure and Red Wine (#litres_trial_promo)

Part Three: The Recipes (#litres_trial_promo)

Chapter 12: Introduction (#litres_trial_promo)

Chapter 13: Soups and Starters (#litres_trial_promo)

Chapter 14: Fish (#litres_trial_promo)

Chapter 15: Meat and Poultry (#litres_trial_promo)

Chapter 16: Vegetables and Vegetarian Dishes (#litres_trial_promo)

Chapter 17: Desserts (#litres_trial_promo)

Chapter 18: Baking (#litres_trial_promo)

Part Four: Taking it Further (#litres_trial_promo)

Chapter 19: High Blood Pressure and Food Supplements (#litres_trial_promo)

Chapter 20: High Blood Pressure and Healthy Weight (#litres_trial_promo)

Chapter 21: High Blood Pressure and Lifestyle (#litres_trial_promo)

Useful Addresses (#litres_trial_promo)

Index (#litres_trial_promo)

Copyright (#litres_trial_promo)

About the Publisher (#litres_trial_promo)

Introduction (#ulink_02fa51b6-4fa0-5990-89f7-0fab64902ae3)

Whether or not you develop high blood pressure (hypertension) is influenced by several factors. These are your genes, the way you eat, and other aspects of your lifestyle such as the amount of exercise you take, whether or not you smoke, and the amount of alcohol you drink. Eating to beat high blood pressure is not only possible, it is one of the mainstays of effective treatment. This book looks at how various dietary changes can help to reduce a raised blood pressure and lessen your risk of developing associated complications such as coronary heart disease and stroke.

Making simple, healthy changes to your lifestyle can also significantly reduce your chances of contracting coronary heart disease. For instance, if you stop smoking, your risk of getting heart disease drops by 50–70 per cent within five years. If you take up regular exercise, your risk falls by 45 per cent. Keeping your alcohol intake within healthy limits will also have a beneficial effect. Drinking two or three units a day can reduce your chances of heart disease by as much as 25–45 per cent, but excessive intakes increase the risk. Losing excess body weight will bring your chances of heart disease down by 35–55 per cent. For more on lifestyle changes, see Chapters 20 and 21.

Food supplements are also effective in helping to maintain a healthy circulation. For more about these, please see Chapter 19.

The delicious recipes provided by Michelle Berriedale-Johnson will make eating to beat hypertension as pleasant and easy as possible.

PART ONE The Facts about High Blood Pressure (#ulink_9aa9457b-eec0-5299-8b22-225e2f60bec5)

CHAPTER 1 What is High Blood Pressure? (#ulink_8a47b50c-c5d0-5097-a0a5-f9d86a54afff)

Everyone needs a certain blood pressure (BP) to keep blood moving around their body and maintain their circulation. Blood pressure exists because your heart pumps blood around a closed system, rather like a boiler pumping water through a series of central heating pipes. The pressure in your arteries therefore depends on a number of factors, including the volume of fluid inside your circulation, how hard your heart is pumping at any given time, and the elasticity or ‘resistance’ of the vessels the blood is passing through.

Normal BP varies naturally throughout the day and night, going up and down in response to your emotions and level of activity. If you have high blood pressure, however, your BP will remain consistently high, even when you are asleep.

The heart alternately contracts and relaxes as it pumps to produce the heartbeat. Each contraction produces a surge in pressure. The highest pressure reached in the arteries during this surge is known as the systolic pressure as it is due to contraction (systole) of the heart. As the heart rests between beats, blood pressure falls again and the lowest blood pressure recorded while the heart rests (diastole) is known as the diastolic pressure. In general, as the heart pumps more strongly, systolic pressure rises, while a reduction in elasticity of the peripheral arteries causes diastolic pressure to go up.

How BP is Measured