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Michelle Berriedale-Johnson. High Blood Pressure: Natural Self-help for Hypertension, including 60 recipes
Eat to Beat High Blood Pressure. Natural Self-help for Hypertension, including 60 recipes
Contents
Introduction
CHAPTER 1 What is High Blood Pressure?
How BP is Measured
How Blood Pressure is Controlled
Hypertension
SYMPTOMS
WHY HIGH BLOOD PRESSURE IS HARMFUL
UNDIAGNOSED HYPERTENSION
Types of High Blood Pressure
CHAPTER 2 Causes, Diagnosis and Treatment of High Blood Pressure
Causes of Essential Hypertension
INHERITED FACTORS
DEVELOPMENTAL FACTORS
ATHEROSCLEROSIS
DIABETES
SMOKING
OBESITY
ALCOHOL
LACK OF EXERCISE
STRESS
KELOIDS
Causes of Secondary Hypertension
KIDNEY DISEASE
OTHER CAUSES
SECONDARY HYPERTENSION DUE TO DRUGS
Diagnosing High Blood Pressure. ROUTINE EXAMINATIONS
EYE EXAMINATIONS
Peripheral Vascular Disease
Treatment of High Blood Pressure
GUIDELINES FOR DOCTORS
Measurement
Aims of Treatment
Target Organ Damage
DRUGS USED TO TREAT HYPERTENSION
Thiazide Diuretics
Beta-blockers
Alpha-blockers
Calcium Channel Blockers
ACE Inhibitors
Angiotensin-II Receptor Antagonists
Other Drugs
IS ANTI-HYPERTENSIVE TREATMENT FOR LIFE?
IF YOU SHOULD FORGET TO TAKE YOUR MEDICATION
Tips to Help You Remember to Take Your Medication
DRUGS TO LOWER HIGH BLOOD CHOLESTEROL
Resins
Fibrates
Statins
Nicotinic Acid Derivatives
Marine Fish Oils
Probucal
Aspirin
CHAPTER 3 Atherosclerosis, Cholesterol and Dietary Fats
Atherosclerosis
Cholesterol Levels
Dietary Fats, Atherosclerosis and Inflammation
WHY YOU NEED FATS
TYPES OF DIETARY FAT
Polyunsaturated Fats
Trans-Fatty Acids
Essential Fatty Acids
Monounsaturated Fats
Saturated Fats
High Blood Pressure and Plant Sterols
Getting a Healthy Balance of Fats
How to Cut Back on Fat
CHAPTER 4 High Blood Pressure and Olive Oil
Heart Health Benefits of Olive Oil
Cooking with Olive Oil
Olive Oil for Salad Dressing
Mediterranean Herb Oil
CHAPTER 5 High Blood Pressure and Oily Fish
Selecting Really Fresh Fish
How Much Fish To Buy
Fishy Relations
THE SALMON FAMILY
THE HERRING FAMILY
THE COD FAMILY
THE PERCH-LIKE FISH
THE MACKEREL FAMILY
THE GURNARD FAMILY
THE THIN/FLAT FISH FAMILY
FISH WITHOUT TRUE BONES
Fish Oil Supplements
CHAPTER 6 High Blood Pressure, Folic Acid and Homocysteine
Homocysteine
CHAPTER 7 High Blood Pressure and Salt
The Sodium – Potassium Pump
Sodium and High Blood Pressure
Potassium
CHAPTER 8 High Blood Pressure, Fruit and Vegetables
Sources of Phytochemicals
FLAVONOIDS
SOLUBLE FIBRE
MICRONUTRIENTS
PHYTOCHEMICALS
PHYTOESTROGENS
Nuts
What is a Serving?
CHAPTER 9 High Blood Pressure and Garlic
Garlic and the Circulatory System
Garlic and General Health
CHAPTER 10 High Blood Pressure and Tea
CHAPTER 11 High Blood Pressure and Red Wine
Red Wine Versus Other Sources of Alcohol
The Properties of Red Wine
ANTI-PLATELET ACTIVITY
Beneficial Effects of Alcohol
Deleterious Effects of Alcohol
CHAPTER 12 Introduction
Weight
Salt
Potassium
Essential Fatty Acids
Calcium, Magnesium and Vitamin D
Vitamin C
Nutrient Content of Recipes
CHAPTER 13 Soups and Starters. Spinach, Seaweed and Butter Bean Soup
North-African Lentil Soup with Garlic
Gaspacho
Smoked Mackerel Soup
Nut and Yoghurt Soup
Chilled Cucumber Soup with Radish or Smoked Salmon
Mrs Blencowe’s Green Pea Soup with Spinach
Almond Soup
Watercress Soup
Terrine of Chicken with Walnuts
Fishy Hummus
Smoked Fish Pâté
Tomato Sorbet
Guacamole
CHAPTER 14 Fish. Sardine and Avocado Salad
Sardine Turnovers
Leek, Garlic and Cherry Tomato Marmalat with Tuna
Tuna Curry with Coconut Milk and Peanuts
Stir-fried Artichokes with Tuna
Dutch Herring and Beetroot Salad
Lemon Sole Stuffed with Seaweed
Smoked Salmon Tagliatelle
Braised Salmon Steaks with Flageolet Beans
Rolled Salmon with Mangetout
Mackerel Braised with Apple
Parsnip and Smoked Mackerel Crumble
CHAPTER 15 Meat and Poultry. Slow-cook Pot Roast
Steak with Mustard, Nuts and Garlic
Pasta Pizzicato
Leg of Lamb with Puy Lentils
North-African Rolled Lamb
Duck with Orange and Apple Sauce, Pine nuts and Green Peppercorns
Chicken and Broccoli Risotto with Pistachios
Caribbean Chicken
Chicken Breasts with Fennel and Coconut Milk
Smoked Chicken with Avocado and Nectarine Salad
CHAPTER 16 Vegetables and Vegetarian Dishes. Roast Vegetables
Green Rice
Spinach with Shortbread
Peruvian Potatoes
Jersey Royals with Asparagus and Pistachio Nuts
Green Pie
Mushroom and Sunflower Seed Flan
Broccoli au Gratin with Butter Beans
Nut Roast
Flageolet Bean Salad with Artichoke Hearts
Baked Sweet Potatoes with Eggs
Quinoa Risotto with Sun-dried Tomatoes
Buckwheat Pasta with Savoy Cabbage
Wild Mushroom and Hemp Pasta
CHAPTER 17 Desserts. Raspberry or Strawberry Oaty Crumble
Kiwi and Banana Pudding
Apple and Banana Crumble
Strasbourg Nut and Apple Tart
Chocolate and Orange Curd Tart
Cranberry and Kiwi Jelly
Lemon Sponge with Apricots
Macerated Fruit Salad
Apricot Nutmeg Ice Cream
Chocolate and Brandy Frozen Yoghurt
CHAPTER 18 Baking. Chocolate and Walnut Cake
Apple and Cashew Nut Cake
Coffee and Walnut or Pecan Sponge
Seriously Nutty Fruit Cake
Oat-based Molasses Gingerbread
Crispy Flapjacks
Oatcakes
Sweet Almond Biscuits
Almond Bread
Brown Soda Bread
CHAPTER 19 High Blood Pressure and Food Supplements
Antioxidants
BENEFITS OF VITAMIN C
BENEFITS OF VITAMIN E
CAROTENOIDS
DOSE
Calcium
DOSE
Magnesium
DOSE
Co-enzyme Q10
DOSE
Hawthorn (Crategus oxycantha and C. monogyna)
DOSE
Dandelion (Taraxacum officinalis)
DOSE
Ginkgo (Ginkgo biloba)
DOSE
Padma 28
Choline and Phosphatidyl-choline (Lecithin)
DOSE
L-Carnitine
DOSE
Flaxseed Oil (Linum usitatissimum)
DOSE
Hemp Seed Oil (Cannabis sativa)
DOSE
Bilberry (Vaccinium myrtillus)
DOSE
Royal Jelly
DOSE
Specialist Herbal Medicines
ASTRAGALUS MEMBRANACEUS
BLACK HAW (VIBURNUM PRUNIFOLIUM)
BUCKWHEAT (FAGOPYRUM ESCULENTUM)
BUGLEWEED (LYCOPUS EUROPAEUS)
CHRYSANTHEMUM (CHRYSANTHEMUM MORIFOLIUM)
CRAMP BARK (VIBURNUM OPULUS)
HORSETAIL (EQUISETUM ARVENSE)
LEMON BALM (MELISSA OFFICINALIS)
LILY OF THE VALLEY (CONVALLARIA MAJALIS)
LIME BLOSSOM (TILIA VULGARIS)
MISTLETOE (VISCUM ALBA)
MOTHERWORT (LEONURUS CARDIACA)
NIGHT-BLOOMING CEREUS (SELENICEREUS GRANDIFLOROS)
PAEONY (PAEONIA SPP.)
SKULLCAP (SCUTELLARIA LATERIFOLIA)
SQUILL (URGINEA MARITIMA)
VALERIAN (VALERIANA OFFICINALIS)
WOOD BETONY (STACHYS OFFICINALIS)
YARROW (ACHILLEA MILLEFOLIUM)
CHAPTER 20 High Blood Pressure and Healthy Weight
Are You a Healthy Weight for Your Height?
How to Lose Weight
Tips to Help You Eat Less
CHAPTER 21 High Blood Pressure and Lifestyle
Smoking
TIPS ON HOW TO STOP SMOKING
Stress
TIPS TO HELP OVERCOME STRESS
The Health Benefits of Exercise
WHY EXERCISE PROTECTS AGAINST CORONARY HEART DISEASE
HOW TO START AN EXERCISE REGIME
WALKING YOURSELF FIT
Relaxation Techniques
TRANSCENDENTAL MEDITATION
AROMATHERAPY
FLOATATION THERAPY
BIOFEEDBACK
YOGA
Useful Addresses
Index
Copyright
About the Publisher
