Explains the different treatments, including herbs, diet, exercise, and visualization and relaxation techniques, and offers other resources for further information. Introduction ix Understand High Blood Pressure 1(8) The Marvelous Vascular System 1(2) How Blood Pressure Develops 3(2) How High Is Too High? 5(1) Symptoms of the Silent Killer 6(1) Causes of High Blood Pressure 7(2) Keep Score 9(6) Start with Your Pulse 9(1) Be Consistent 10(1) Can You Reduce Your Resting Pulse Rate? 10(1) Measure Your Own Blood Pressure 11(4) Establish a Family History 15(6) How Do I Know If It's in My Genes? 16(3) What to Look For 19(2) Understand and Take Care of Your Kidneys 21(4) Sodium Reabsorption and Diet 22(1) Hormonal Influences 23(2) Balance Potassium and Sodium 25(8) Dietary Changes 29(4) Reduce Sodium 33(30) Salt Substitutes 34(1) Sauces and Gravies 34(1) Food Tables: Do's and Don'ts 35(28) Keep a Food Diary 63(2) How the Diary Works 63(2) Balance Fat 65(8) Saturated Versus Unsaturated Fats 65(2) Fats and Cholesterol 67(1) The Prostaglandins 68(2) Flax-Oil and Fish-Oil Supplements 70(3) Modulate Sugar Absorption 73(4) Complex and Simple Carbohydrates 74(1) Dietary Fiber and Blood Sugar 74(1) Diet for Modulating Blood Sugar 75(2) Increase Dietary Fiber 77(8) Fiber and Water 78(1) How to Increase Dietary Fiber 79(3) Fiber Supplements 82(3) Eat More Garlic and Onions 85(4) Garlic Tablets 87(1) Garlic Do's and Don'ts 88(1) Be Smart When Dining Out 89(6) Do's and Don'ts for Dining Out 90(1) Questions to Ask in Restaurants 91(1) Beverages 92(1) Airline Food 92(3) Assess Your Weight and Fitness Level 95(6) A Personal Weight Assessment 96(2) Origins of Excess Weight 98(3) Lose Weight Sensibly 101(12) Basal Metabolic Rate 101(4) Exercise 105(1) Dieting 106(2) The Seven-Day Quick-Loss Diet 108(3) Weight-Loss Pills and Herbs 111(2) Exercise 113(12) Aerobic Versus Anaerobic Exercise 114(3) Consult Your Doctor 117(2) Exercise Programs 119(1) Total Exercise 120(3) Additional Benefits 123(2) Understand and Control Stress 125(8) The Relationship Between Stress and Disease 126(1) Understanding How Stress Works 126(3) Colonel Smith: A Typical Example 129(2) Dealing with Stress 131(2) Change Type A to Type B Behavior 133(6) Decrease Time Urgency 135(1) Become Less Aggressive and Competitive 136(3) Channel Anger Constructively 139(8) Control Negative Thoughts 140(1) Handling Accusations 141(1) Damage-Limiting Operations 142(1) Handling Anger During Stressful Situations 142(5) Control Alcohol 147(4) Charlie's Story 148(1) How Does Alcohol Affect Blood Pressure? 149(2) Avoid Tobacco, Caffeine, and Cocaine 151(2) Tobacco 151(1) Caffeine 151(1) Cocaine 152(1) Take a Basic Daily Supplement 153(4) Common Questions About Supplement Use 154(3) Get Enough Calcium and Magnesium 157(4) How Much Is Enough? 159(2) Take More Vitamin B-Complex, C, and E 161(6) B-Complex Vitamins 162(1) Vitamin C 163(1) Vitamin E 164(3) Use Meditation and Biofeedback 167(4) Meditation 167(2) Biofeedback 169(2) Use Herbs for Support 171(4) Ginseng 171(2) Valerian 173(1) Kava-Kava 174(1) Conclusion 175(2) Index 177