3 Complete Programs For High Blood Pressure

blood pressure book

My book, Overcoming High Blood Pressure offers three complete, complementary health programs to help lower your blood pressure naturally. For each program I suggest:

  • 14 daily meal plans
  • which supplements to take, at what dose
  • a daily exercise regime
  • complementary treatments that can further lower your blood pressure.




The Gentle Program

My Gentle Program eases you into beneficial diet and lifestyle changes as painlessly as possible.  

The daily food plans are not too different from your current way of eating and follows the principles of the Dietary Approaches to Stop Hypertension (DASH) diet with more fruit, vegetables, salad stuff, nuts, wholegrains, poultry, fish and low-fat dairy products, and reduced intakes of salt, refined carbohydrates and red meat.

Research suggests that this can lower your blood pressure by 4/2 to 7/4 mmHg or more within 30 days.

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The Moderate Program

My Moderate Program is ideal if you:

  • already follow a healthy diet with plenty of fresh fruit and vegetables
  • have completed the gentle programme and wish to move on to a more advanced programme
  • wish to obtain greater blood-pressure-lowering benefits.

The daily food plans still follow the principles of the Dietary Approaches to Stop Hypertension (DASH) diet, but include more of the super foods that are particularly beneficial for people with hypertension. It contains more vegetarian and fish dishes than the Gentle Program, and introduces a wider variety of grains such as hemp pasta, red rice, wild rice and quinoa.

This approach has the potential to lower blood pressure by 7/4 to 11/5 mmHg or more within 30 days. This way of eating will also lower your total and LDL-cholesterol levels and reduce your triglyceride levels.

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The Full-Strength Program

My Full-Strength Program focusses on foods identified in the British Medical Journal as having the most influence on the risk of heart attack and stroke, and which have the potential to increase your life expectancy by six and a half years for men, and almost five years for women if eaten on a regular basis. It includes daily intakes of almonds, garlic, dark chocolate, fruit and vegetables, plus fish three to four times a week.

Following this type of diet is expected to reduce blood pressure by at least 9/4mmHg and, combined with the full-strength supplements and complementary therapies, has the potential to lower a raised blood pressure by 15/8 mmHg or more over the course of one month, and could help you avoid the need for drug treatment. It will also lower your total and LDL-cholesterol levels and reduce your triglyceride levels. If you are taking antihypertensive drugs, it will improve their effectiveness.

Overcoming High Blood Pressure – the Compete Complementary Health Program is available in print and Kindle formats.

Available from Amazon.co.uk and from Amazon.com



If your blood pressure is raised, self-monitoring is key to maintaining good control.

Click here for advice on choosing a blood pressure monitor to use at home.

See my recommended upper arm blood pressure monitors.

Image credit: tim_geers/flickr


About DrSarahBrewer

Dr Sarah Brewer qualified from Cambridge University with degrees in Natural Sciences, Medicine and Surgery. After working in general practice, she gained a master's degree in nutritional medicine from the University of Surrey. Sarah is a licensed Medical Doctor, a Registered Nutritionist and a Registered Nutritional Therapist. She is an award winning author of over 60 popular self-help books and a columnist for Prima magazine.



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2 thoughts on “3 Complete Programs For High Blood Pressure

  • Daggok

    Hello this programs looks really great i was wondering if they will help me to really lower my blood pressure since the doc said is really high!
    I never knew eating healthy could help me so much

    • DrSarahBrewer Post author

      On it’s own it isn’t enough but together with other diet and lifestyle changes it will help. Cutting out salt is key, as part of the DASH diet https://mylowerbloodpressure.com/bp-diet/the-dash-diet Taking your medication every day is vital too, to protect against heart attack and stroke. Do check your BP yourself regularly too, and let your doctor know if it hasn’t come down.