25 Nautural Ways To Lower Blood Pressure

by James Scala

Overview

Lower blood pressure—without drugs

Your high blood pressure can lead to stroke, heart attacks, congestive heart failure, and kidney failure. Using a simple, easy-to-read format, Dr. James Scala presents 25 simple, natural ways you can use to fight this silent killer. 25 Natural Ways to Lower Blood Pressure explains the different treatments, including herbs, diet, exercise, and visualization and relaxation techniques, and offers other resources for further information.

Product Details

ISBN-13:	9780658007026
Publisher:	McGraw Hill LLC
Publication date:	08/30/2001
Series:	25 Natural Ways
Pages:	192
Product dimensions:	5.90(w) x 8.90(h) x 0.52(d)

About the Author

James Scala, Ph.D., is a certified nutrition specialist who supervised nutrition programs for the Voyager crew and the U.S. Olympic Ski Team.

Table of Contents

	Introduction	ix
Chapter 1	Understand High Blood Pressure	1
	The Marvelous Vascular System	1
	How Blood Pressure Develops	3
	How High Is Too High?	5
	Symptoms of the Silent Killer	6
	Causes of High Blood Pressure	7
Chapter 2	Keep Score	9
	Start with Your Pulse	9
	Be Consistent	10
	Can You Reduce Your Resting Pulse Rate?	10
	Measure Your Own Blood Pressure	11
Chapter 3	Establish a Family History	15
	How Do I Know If It's in My Genes?	16
	What to Look For	19
Chapter 4	Understand and Take Care of Your Kidneys	21
	Sodium Reabsorption and Diet	22
	Hormonal Influences	23
Chapter 5	Balance Potassium and Sodium	25
	Dietary Changes	29
Chapter 6	Reduce Sodium	33
	Salt Substitutes	34
	Sauces and Gravies	34
	Food Tables: Do's and Don'ts	35
Chapter 7	Keep a Food Diary	63
	How the Diary Works	63
Chapter 8	Balance Fat	65
	Saturated Versus Unsaturated Fats	65
	Fats and Cholesterol	67
	The Prostaglandins	68
	Flax-Oil and Fish-Oil Supplements	70
Chapter 9	Modulate Sugar Absorption	73
	Complex and Simple Carbohydrates	74
	Dietary Fiber and Blood Sugar	74
	Diet for Modulating Blood Sugar	75
Chapter 10	Increase Dietary Fiber	77
	Fiber and Water	78
	How to Increase Dietary Fiber	79
	Fiber Supplements	82
Chapter 11	Eat More Garlic and Onions	85
	Garlic Tablets	87
	Garlic Do's and Don'ts	88
Chapter 12	Be Smart When Dining Out	89
	Do's and Don'ts for Dining Out	90
	Questions to Ask in Restaurants	91
	Beverages	92
	Airline Food	92
Chapter 13	Assess Your Weight and Fitness Level	95
	A Personal Weight Assessment	96
	Origins of Excess Weight	98
Chapter 14	Lose Weight Sensibly	101
	Basal Metabolic Rate	101
	Exercise	105
	Dieting	106
	The Seven-Day Quick-Loss Diet	108
	Weight-Loss Pills and Herbs	111
Chapter 15	Exercise	113
	Aerobic Versus Anaerobic Exercise	114
	Consult Your Doctor	117
	Exercise Programs	119
	Total Exercise	120
	Additional Benefits	123
Chapter 16	Understand and Control Stress	125
	The Relationship Between Stress and Disease	126
	Understanding How Stress Works	126
	Colonel Smith: A Typical Example	129
	Dealing with Stress	131
Chapter 17	Change Type A to Type B Behavior	133
	Decrease Time Urgency	135
	Become Less Aggressive and Competitive	136
Chapter 18	Channel Anger Constructively	139
	Control Negative Thoughts	140
	Handling Accusations	141
	Damage-Limiting Operations	142
	Handling Anger During Stressful Situations	142
Chapter 19	Control Alcohol	147
	Charlie's Story	148
	How Does Alcohol Affect Blood Pressure?	149
Chapter 20	Avoid Tobacco, Caffeine, and Cocaine	151
	Tobacco	151
	Caffeine	151
	Cocaine	152
Chapter 21	Take a Basic Daily Supplement	153
	Common Questions About Supplement Use	154
Chapter 22	Get Enough Calcium and Magnesium	157
	How Much Is Enough?	159
Chapter 23	Take More Vitamin B-Complex, C, and E	161
	B-Complex Vitamins	162
	Vitamin C	163
	Vitamin E	164
Chapter 24	Use Meditation and Biofeedback	167
	Meditation	167
	Biofeedback	169
Chapter 25	Use Herbs for Support	171
	Ginseng	171
	Valerian	173
	Kava-Kava	174
	Conclusion	175
	Index	177