A Food Guide to Lowering Blood Pressure: 6 Simple Steps
The Bookbag Book Review: Very simple changes you can make which will lower your blood pressure. Personal experience tells me that they work.
Yuchi Yang has been a registered dietitian for over twenty years and she’s allowing us the benefit of her knowledge to help us to reduce our blood pressure without taking medication, although she does stress that if you are taking medication you shouldn’t stop doing so without consulting your doctor. You can reduce your BP in six steps, which are actually a lot simpler than they sound. Does it work? Yes, it does: I’ve been eating this way for more than two years and I’ve gone from having ‘very worrying’ blood pressure readings to getting a smile when they’re taken and being told that my BP is perfectly normal – and that’s without taking medication of any sort.
So, what do you have to do? Well, the first step is very simple: you need to drink enough liquids. Getting a good sodium-to-potassium ratio is the second step and whilst this might sound complicated it’s not and Yang explains exactly how you can do it and you get examples of the sort of food which you should be eating. Getting an adequate amount of calcium is not complicated and once you know what you’re looking for and it’s relatively simple to eat high magnesium foods. For me the most important steps were eating a balance of good fats in moderation and limiting the amount of added sugar. In the summer of 2014 I might not have known the science behind the way that I was beginning to eat (I do now, thanks to Yang) but I certainly felt the benefits.
It had been a casual remark which made me go and get my blood pressure checked and the threat of being on medication, possibly for life, which made me take a long, hard look at the way that I was eating. I changed my diet by trial and error, but Yang has laid it all out for us in simple language: each section starts with some facts and provides examples of the type of food which you should be eating and then there’s a tool which allows you to track your progress. There are also answers to some of the questions that might have been niggling you, such as whether or not you should use salt substitutes, or food supplements and what’s a good ratio of the different types of fat?
Yang makes no claims for the benefit of the changes you should make other than the possibility of reducing your blood pressure, but for me there have been many others. I’m three stone lighter and have the sort of energy levels that I used to have twenty five years ago: I feel better in and about myself. – Sue Magee, The Bookbag Book Review
About the Author:
Yuchi Yang is a registered dietitian with the Academy of Nutrition and Dietetics. She received her master degree in Nutritional Science from the University of Connecticut, interned at Children’s Hospital, Los Angeles, and at UCLA Medical Center.
The author grew up in Taipei where many streets are dedicated to food. Eating is ingrained in the culture and celebration. Since childhood, she has learned to appreciate the importance of food to health. The author is passionate about helping people address their nutritional questions and concerns. She started her nutrition business, American Nutrition Counseling, LLC, in Issaquah, Washington in 2012. Prior to that, she practiced nutrition at hospitals, community clinics, and government agencies for twenty-five years on a wide range of nutrition topics and medical diagnoses.