Table of Contents
Introduction 6
Part 1 Understanding High Blood Pressure 10
What is blood pressure? 12
What is hypertension? 17
Complications of hypertension 22
Diagnosis and screening 27
Treating hypertension 30
Part 2 The Natural Health Approach 36
Complementary Approaches to Treatment 38
Aromatherapy 39
Naturopathy 42
Herbal medicine 44
Homeopathy 49
Reflexology 52
Acupuncture 55
Yoga 58
Qigong 62
Meditation 63
Nutritional Approaches to Treatment 65
Eating more fruit and vegetables 69
Eating good fats 72
Cutting down on salt 76
Following a low-glycemic diet 77
Superfoods for hypertension 80
Supplements for hypertension 86
Lifestyle Approaches to Treatment 92
Limiting caffeine 93
Quitting smoking 95
Limiting alcohol 97
Overcoming stress 99
Getting regular exercise 100
Maintaining a healthy weight 102
Part 3 The Natural Health Guru Programs 106
The natural health guru questionnaire 108
Starting the programs 112
The Gentle Program
Introducing the gentle program 113
Daily plans 118
Continuing the gentle program 137
The Gentle Program Recipes
Breakfast recipes 141
Lunch recipes 143
Dinner recipes 145
Dessert recipes 150
Bites, snacks and drinks 152
The Moderate Program
Introducing the moderate program 154
Daily plans 159
Continuing the moderate program 180
The Moderate Program Recipes
Breakfast recipes 183
Lunch recipes 185
Dinner recipes 187
Dessert recipes 194
Bites, snacks and drinks 195
The Full-Strength Program
Introducing the full-strength program 197
Daily plans 201
Continuing the full-strength program 222
The Full-Strength Program Recipes
Breakfast recipes 225
Lunch recipes 227
Dinner recipes 229
Dessert recipes 234
Bites, snacks and drinks 236
Resources 237
Index 238