Review: Blood Pressure Down: The 10-Step Plan to Lower Your Blood Pressure in 4 Weeks-Without Prescription Drugs

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Author Bio
Janet Bond Brill, Ph.D., R.D., LDN, 
author of Blood Pressure Down: The 10-Step Plan to Lower Your Blood Pressure in 4 Weeks — Without Prescription Drugs, is a nationally recognized expert in cardiovascular disease prevention and the author of Cholesterol Down and Prevent a Second Heart Attack. She has been a nutritionist in private practice for many years.

For more information please visit


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My Review

High blood pressure is a serious matter.  I’m in my late 40’s and I don’t have an issue with it, but if I did, you can be sure that I would take every step possible to control it with my diet.  I don’t always eat or crave the best food for me, but I do make an effort to eat healthy food a good part of the time.

I was excited to review this book so that I can learn how to make better food choices for me and my family.  Dr. Janet thoroughly explains high blood pressure and does it in a way we can all understand.

There are many helpful lists/charts such as:

  • Supermarket Salt Shockers
  • Ten Surprisingly Simple Tips for Cutting Back on Your Intake of Salt
  • Potassium Power Foods
  • Ten Tips for Adding Potassium Into Your Day
  • Magnesium Power Foods
  • Calcium Power Foods
  • Ten Simple Stress-Busters
  • Sample of Meal and Exercise Plan

There are also healthy recipes in the back of the book.

Since this book arrived, I go back to the lists (above) when making my grocery shopping list.  I feel inspired to buy more foods rich in potassium, calcium, and magnesium and eliminate the higher sodium junk that can creep into my diet.  I honestly love the way I feel when I eat better and it really does help you shed those unwanted pounds.  Ultimately, I want a healthy and fit family, so I’m grateful for the tips and strategies in this book.

Dr. Janet let me share one of her recipes with you!  I made this guacamole last week and Dave and I enjoyed it with baby carrots and Pita chips!



Fresh Avocado Dip (Guacamole)

By Janet Bond Brill, Ph.D., R.D., LDN,
Author of Blood Pressure Down: The 10-Step Plan to Lower Your Blood Pressure in 4 Weeks — Without Prescription Drugs

Serve as a dip with low-salt bagel or pita chips, or as an accompaniment to the Salmon Black Bean Quesadillas or Shrimp Tacos with Kiwi Salsa.

  • 2 cups chopped avocado (from 2 medium avocados)
  • ¼ cup chopped fresh cilantro
  • 1 tablespoon lime juice
  • ¼ teaspoon garlic powder
  • ¼ teaspoon ground cumin
  • ½ teaspoon salt-free seasoning
  • 6 drops hot pepper sauce

Mash the avocado in a bowl with a fork until desired consistency. Mix in the cilantro, lime juice, garlic powder, ground cumin, salt-free seasoning, and hot pepper sauce. Serve immediately.

Yield: 1 ½ cups - Serves 6

Nutrition per ¼ cup serving:

Calories: 98 kcal
Sodium: 6 mg
Potassium: 301 mg
Magnesium: 17 mg
Calcium: 9 mg
Fat: 9 g (EPA 0g, DHA 0g, ALA <1g)
Saturated Fat: 1 g
Cholesterol: 0 mg
Carbohydrate: 5 g
Dietary fiber: 4 g
Sugars: Protein: 1 g

Copyright © 2013 by Janet Brill, Ph.D.

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  1. 1


    That recipe sounds great Jane. I see it’s got a little kick to it! Thankfully, my bp is good for now. I am concerned about the excess sugar that I crave! Sounds like a great book with some healthy recipes.

  2. 3


    Many of us do not know what our blood pressure reading is or how we can bring down our blood pressure to normal levels. Nutritionist and Award-Winning Author of “Cholesterol Down,” Dr Janet Brill will guide listeners on what a normal blood pressure is and discuss the findings of her upcoming book ” Blood Pressure Down : The 10-step program to lower your blood pressure in 4 weeks-without prescription drugs” in a series of radio shows starting with BlogTalkRadio’s Grilliant Ideas Radio Show w/ Grilliant’s Foodie Friends on April 20th at 9:00 am EST.

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