The 21-Day Blood Pressure Companion — Food, Movement & Sleep, Alongside Your Doctor's Care
$9.99
Sale price
$9.99
Regular price
$19.99
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The 21-Day Blood Pressure Companion — Food, Movement & Sleep, Alongside Your Doctor's Care
$9.99
Sale price
$9.99
Regular price
$19.99
Instant digital download. Nothing is shipped.
Here is exactly what happens after you pay. Within about a minute, an email arrives at the address you type at checkout. Inside it is your PDF and your audiobook. You download them, keep them for good, and can download them again any time. No app to install, no account to create, no subscription, nothing that renews.
If nothing has arrived after five minutes, check your spam folder, then write to adibeka130@gmail.com and a person will send the files to you by hand.
Your doctor gave you a number. Nobody gave you a plan.
140 over 90. 150 over 95. The reading that changed the tone of the conversation in the room. You were told to cut salt, lose some weight, and come back in three months, and if it was still high there would be a tablet.
Nobody sat down with you and said: here is what to eat on Tuesday. Here is what to do for ten minutes in the morning. Here is the one thing to change about how you sleep.
That is what this is. Twenty-one days of ordinary food, ten minutes of gentle movement a day, and one change at bedtime, drawn from traditional Chinese practice and written out day by day so you never have to guess what today is supposed to look like.
The three phases
Phase 1 — Days 1 to 7: Open the vessels.
Seven days built around foods traditionally used to support arterial flexibility: celery prepared a particular way, hawthorn berry tea at the right hour, a magnesium-rich evening meal, and the breathing pattern used before sleep. Nothing exotic. Everything from an ordinary supermarket.
Phase 2 — Days 8 to 14: Take the load off.
Seven days of a meal structure that is not simply a low-salt diet, but a specific combination of potassium, fibre and timing. Full meal plans and shopping lists, so the week is decided before it starts.
Phase 3 — Days 15 to 21: Make it a habit.
Seven days of the ten-minute daily movement sequence, slow and seated-friendly, designed for people who have been told to be careful, plus the sleep position and evening wind-down.
What is inside
- The 21-day plan, one page per day
- 21 days of meal plans with weekly shopping lists
- The daily breathing and movement protocols, with timing
- A printable home-monitoring log for morning and evening readings, so you can see a trend rather than a single number
- The four things to take out and the six to put in
- A one-page summary to hand your doctor at your next appointment
- The audiobook version of this guide, free
Who this is for
Adults who have been told their blood pressure is elevated or high — whether or not they are on medication — and who want a structured daily routine to follow alongside their treatment.
Who this is not for
Anyone with chest pain, a sudden severe headache, or a reading in crisis territory. That is an emergency room, not a book. And anyone hoping this will replace a prescription — it will not, and it is not written to.
Straight answers
Can I stop my medication? No. Not on the basis of this or any book. Take your readings log to your doctor and let them decide.
Do I need special equipment? A home monitor helps, but any pharmacy will measure it for free.
How soon will I see something? Most readers say the daily structure is the first thing that changes — knowing what today looks like. Numbers move at their own pace, and your doctor is the one who reads them.
Is there a printed book? No. Instant PDF plus the audiobook.
Read it for thirty days. If it does nothing for you, ask for your money back.
Not "if the file is broken." Not "if you have a good enough reason." Read it, use it for a month, and if it did not earn its place, send one line to adibeka130@gmail.com. The refund goes back the same day and you keep the files.
Or take all seven guides for $29.99
This is one of seven guides. The other six cover blood sugar, cholesterol, joints, nerves, memory and sleep. The same four foundations run through all of them, which is why they work better together than apart: circulation, inflammation, sleep, and what happens between meals.
All 7 guides, all 7 audiobooks, and the 90-day Master Plan that folds them into a single daily routine, for $29.99 instead of $69.93.
Please read this before you buy. This is educational material about food, movement and sleep habits drawn from traditional Chinese practice. It is not medical advice. It does not diagnose, treat, cure or prevent any disease, and it is not a substitute for the care of your doctor. Keep taking everything you have been prescribed, and speak to your doctor before changing your diet, your activity or your medication.
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S
Rating of one star. This book arrived missing pages from 145 to 160. Too late for a refund butwould welcome a replacement and can return the defective book if required.
C
I like that the ingredients are straightforward and easy to find in the grocery store. I also tweaked the dressing a bit in the photo, but mostly this book is a very good beginner level+ healthy cooking basic guide - very holistic. Meal plans are superb and well thought-out.
M
good price
J
I was so surprised how many recipes I can’t wait to try ! Since my husband’s heart attack we’ve been looking for good heart healthy meal options and this book is filled with great ideas.
J
I wanted to love this book as with just my husband and I, the recipes should be healthy and perfectly portioned. Howver, I have Celiac disease and must avoid gluten. I was shocked, given the authors listed credentials, that recipes with barley and wheat germ are labeled "gluten free". For a person who must avoid gluten, but not well educated as to what does and what doesn't contain gluten, the consequences could be significantly bad. To be honest, after noting this, I was soured on the book. Someone, somehow, should contact the publisher and let them know. Barley, wheat germ, soy sauce fermented from a wheat starter are NOT gluten free.
G
We continue to cook weekly from this book and have not been disappointed yet! Great for our health journey and learning how to flavor our foods without salt.
C
This is great, just what I wanted.
C
This is a wonderful cookbook and easy to follow. I would highly recommend it for anyone who wants to eat healthy!
L
Not appropriate for my liking
l
Just wanted to give a shout out for this book, after a year of using it. The recipes are easy to prepare, you can even use them for special occasions. It's a really great book that is keeping me on track to eat low sodium without pain. Kudos!
B
"The Heart Healthy Cookbook for Two: 125 Perfectly Portioned Low Sodium, Low Fat Recipes" is an excellent resource for managing salt and fat intake. The recipes are perfectly portioned for two, making it convenient and practical for everyday meals. Each dish is thoughtfully crafted to be both heart-healthy and flavorful, offering plenty of tasty options without compromising on nutrition. This cookbook is a valuable tool for anyone looking to maintain a heart-healthy diet while enjoying delicious, well-balanced meals.
N
This cookbook is OK for people who do not have a serious heart problem or not on a salt free diet or taking Coumadin.It's been good for just two people though, I like that.I have found several recipes I do like for Salmon and chicken. Breakfast recipes are disappointing. I like the egg in the avocado one though. The muffin ones come out looking great but the taste is lacking.I should have shopped around and looked at several before I bought this one. If I hadn't written in it, I would have sent it back.
J
Very good cookbook. Alot of great recipes. The only problem is that the book is not spiral bound as advertised so I can’t give it 4 stars
j
I live by myself, so to find a cookbook with recipes designed for two is just what I needed !The Heart Healthy Cookbook for Two not only does that, but also throws in ideas for leftovers - if any.The author offers 4 different Heart Healthy "Dietary Approaches" which are just that, APPROACHES to dietary and lifestyle changes. Perfectly nourishing for the heart and soul !!!Thank You
P
I just got this today and dove right in! It's appears to be easy to navigate through. Gives you first, what a heart healthy diet is and what variation matches your situation. It addresses diabetes, cholesterol, blood pressure and more. I did not have a heart attack "PRAISE GOD" however I was told via genetic testing I show signs of Cardiomyopathy so my diet change, lifestyle change is primarily for preventative purposes. I share this because im finding this book an easy read and a blessing. I don't need pictures (there are little to none) I need easy recipes and more importantly tasty!Best of luck to all who are on this same or similar journey-
T
I am enjoying this recipe book designed to reduce salt and fats when cooking for two people. The portions are excellent. Variety is apparent. The recipes are practical and simple, using items easily found in the grocery store. This cookbook would be excellent for a single person or a couple, interested in eating well balanced and healthy meals without waste or leftovers. It also is designed for someone who had recent heart surgery or needs to avoid it.
D
Book was okay. Gave information to help with diets for healthy heart and lowering cholesterol.
K
When I first flipped through this recipe book, I found several dishes that I really wanted to try. I ended up sitting down with the book and setting up a weekly menu that included at least a couple of the recipes, and I did the same thing in the weeks that followed. Most of the dishes sounded tasty, and most included ingredients both easy to find and probably at least familiar with by word-of-mouth. This is a good tool if you want/need to eat heart healthy.
I
My fiancé suffered a heart incident and I was recommended this book. It has a tone of great information at the beginning of the book witch was really useful for me. What was also very helpful is that they have a meal plan and that’s help keep me on track with what I’m making and when, makes shopping a hell of a lot easier! It’s just the two of us so the portions are great And means we don’t have a bunch of leftovers. When we had other people come over it was easy enough to double up. I also love that at the bottom of each recipe it brakes down how many calories per serving and how they came up with that!!!! Totally recommend!!!!!!!!!!!!!!!!
T
Id give it a 5 but there are 3 things this country lady doesnt eat....Tofu, (gag) salmon, (can only stomach it smoked) and weird grains I cant pronounce that are like eating gravel. too many recipes call for these items or certain vegetables my husband absolutely refuses to eat, (think Green leafy veggies that resemble and taste like cooked spinach which I dont mind but he wont even come in the room where its being cooked or eaten... so following the handy 3 week menu plan is a total bust for us.I tried altering it a bit to suit our tastes but I struggle to get the right combos of foods for the perfect balanced meal every time so I find myself instead just not eating because I dont have time to figure out what Im aloud to eat and then fix it. I think this book is perfect for folks who have a city lifestyle and have been eating this stuff because its the "In" thing to do for your "health" but I have to question a diet that consists of walnut burgers , and slimy uncooked oatmeal thats been soaking in Almond "milk" (gag) all night and liquid amino acids.... because (yeah you guessed it) the new diet doesnt provide enough REAL foods with naturally occuring amino acids to give you what you need . My Mother would be rolling in her grave if she saw what folks call food these days. Can someone please write a cookbook for country folks who just need a little help lowering their cholesterol...keep it simple...low fat biscuits and gravy would be a plus TIA. Oh and Im sure the lady who wrote this is very knowledgeable and probably a real nice person Bless her heart