Contens :
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
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