What you'll learn

By the end of this course, you will understand what lifestyle therapies can significantly lower blood pressure.
You will gain a deeper understanding of what high blood pressure is and how it impacts health.
You will learn how to use a home blood pressure measuring device correctly.
You will learn the significant role nutrition has in lowering blood pressure.
You will learn where sodium is hidden in foods and how much sodium you should have daily
You will learn tips on how to prepare low sodium, yummy food.
In this course, you will learn how much potassium, magnesium, and calcium you should have daily
You will learn how to prepare delicious foods high in magnesium and potassium
You will learn appropriate weight loss techniques to lower blood pressure as significantly as medication
You will learn how to prepare beans and nuts that are more digestive friendly!
You will learn about the health benefits of cocoa!
You will learn how to use biofeedback devices and how this might benefit you
You will learn some basic yoga techniques
You will learn deep breathing exercises and its blood pressure benefits.
You will learn about the pros and cons of alcohol for your health.

Course content

8 sections • 20 lectures • 3h 41m total length

START HERE - Section 1 Overview15:50
This is an overview of the class. This overview includes a check list of what you need to do the first week. It also outlines the important points from the introduction and chapters one through three of your book.

Before you begin this course, please read the syllabus attached here.
Taking Your Own Blood Pressure Video6:54
In this video a registered nurse demonstrates how to use a home blood pressure device to track your progress through this course.
Getting Baseline Labs15:43
This is a powerpoint review of labs that help track your cardiovascular health. This video explains what these labs mean and why it is a good idea to have some or all of them drawn before and after this class to help you see how lifestyle changes can significantly improve your health.
Test Your Understanding- Chapters 1-3

Sodium and Blood Pressure15:25
This video reviews sodium recommendations in this course. Mark and Georgia look at where sodium comes from in the diet, the history of salt in the human diet, and what to look for when trying to follow a low sodium meal plan.
Cooking Demonstration- Georgia's Winter Soup11:33
Chef Mark Ferrante prepares a delicious low sodium winter soup, providing tips on preparing foods with lots of flavor and little sodium. Recipe is provided.
Heart Healthy Oils with Chef Mark Ferrante10:05
Georgia and Mark review what oils are the heart-healthiest, discussing how knowing smoke point is important to consider when cooking for health.
How-To Weight Loss Plan video9:25
This is a powerpoint lecture reviewing chapter 5 of the book. It outlines strategies to help achieve the course goal of losing 1-2 lb a week to reach a healthy weight.
Test Your Understanding- Chapters 4,5.

Section 3 Overview9:10
Georgia reviews the recommended amounts of potassium, magnesium, and calcium to help lower blood pressure. Examples of food sources are included.
Greens Made Easy Featuring Chef Mark Ferrante17:23
This lecture demonstrates how to cook healthfully with greens. Mark and Georgia will show you how to prepare sautéed greens and kale chips. Also reviewed are herbs and spices that work well with greens, adding flavor, magnesium, calcium, and potassium, without adding salt.
Test Your Understanding- Chapters 6-8

Soy Overview17:46
Georgia reviews how much soy protein is recommended daily to lower blood pressure. She also reviews:

1. Sources of soy

2. How soy can lower blood pressure

3. GMO's and soy

4. Breast health and soy

5. Specific nutrients in soy that are beneficial- including genistein, daidzein, and calcium.
Cooking with Soy - Featuring Chef Mark Ferrante15:08
Mark prepares delicious Thai chicken and tofu stir-fry. Georgia and Mark review nutrition and preparation tips when cooking with tofu. Georgia surprises Mark with dessert!
Chocolate in the Kitchen!7:36
Georgia discusses the difference between cocoa and chocolate. She reviews how chocolate can help lower blood pressure, and how much is recommended a day.
Red, Red, Wine!5:22
Georgia reviews the pros and cons of alcohol consumption, and how phytochemicals in red grapes and ethanol can lower blood pressure.
Beans and Nuts Made Gut Friendly. Featuring Chef Ferrante15:30
Georgia and Mark discuss strategies to de-gas beans. Also reviewed is how to make nut butters as well as almond milk.
Test Your Understanding - Chapters 9-11

Best Supplements for Blood Pressure Control (power point)14:54
Power point reviewing Vitamin D, Coenzyme Q10, Omega 3 fatty acid, and Vegetable Juice as daily supplements to help lower blood pressure. How these supplements work, what doses to take, and amounts that naturally occur in food are reviewed. Georgia also provides a list of nutrition supplements to avoid if you have high blood pressure.
Test Your Understanding- Chapter 12

Benefits of Exercise with Jeannie Anderson11:34
Breathing Exercise Demonstration with Evelyn Ferrante, MSW7:07
Evelyn Ferrante walks us through deep breathing exercises that promote relaxation and lowering of blood pressure.
Yoga Demonstration Featuring Certified Yoga Instructor Michele Fritz11:10
Certified yoga instructor Michele Fritz leads a 10 minute basic yoga session.
Test Your Understanding- Chapter 13

Requirements

Book- 'Blood Pressure Down' by Janet Bond Brill PhD,RD,LDN. 2013, Three Rivers Press. ISBN 9780307986351
Udemy.com Account (free)
Adobe Flash Player 10.0.22+ plug-in Firefox 1.1+, Internet Explorer 9, Safari 1.0+, Google Chrome*, or Opera Broadband connection with 500+ Kbps
Body Weight Scale
Accurate Blood Pressure Self-Measuring Device
Labs drawn by your physician within 6 months of beginning course and within 2 weeks of completion. Labs to draw- LDL,HDL, C-Reactive Protein, Triglyceride, Fasting Blood Sugar, and Fibrinogen

Description

This is a self-led 8 week course designed to help adults lower their blood pressure. This course goes way beyond 'eat less salt and lose weight'. It will help you understand the many facets of food that can significantly lower your blood pressure whether or not you are on blood pressure lowering medication.

The 'textbook' for this course is Blood Pressure Down- The 10-Step Plan To Lower Your Blood Pressure In 4 Weeks Without Prescription Drugs, by Janet Bond Brill PhD,RD,LDN.

Each week reviews a unique lifestyle therapy. You will learn how to embrace each lifestyle change by reading, watching a video lecture, taking a review quiz, and best of all, watching 'how to' videos!

The 'how to' videos include cooking demonstrations featuring Chef Mark Ferrante and Registered Dietitian Georgia Boley. Whether it is soy, greens, beans, or chocolate, together we will show you how to prepare delicious blood-pressure lowering foods. All recipes will be provided!

To monitor your improved blood pressure progress through the course, a registered nurse will demonstrate how to take your blood pressure properly and accurately from home.

To further help lower your blood pressure, there are video demonstrations using biofeedback measuring devices and guided imagery with health coach Amy Steel.

Last but not least- this course includes basic deep breathing and yoga demonstrations presented by certified yoga instructors Michele Fritz and Evelyn Ferrante.

If you strongly desire to use food as your medicine instead of prescriptions, this is a course for you.

(Note- this course is not intended as a replacement or alternative to medical advice from your doctor. If you have any specific questions about any medical matter, you should consult your doctor. If you think you may be suffering from any medical condition, you should seek immediate medical attention. You should never delay seeking medical advice, disregard medical advice or discontinue medical treatment because of information in this course. Individuals with high blood pressure should first consult with their personal physician before making any of the lifestyle changes suggested in this course).

Who this course is for:

adults with prehypertension or hypertension motivated to make lifestyle therapies their first line of treatment
adults interested in how diet, exercise, and stess management affect blood pressure
adults interested in cooking demonstrations and recipes that help lower blood pressure

What you'll learn

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Course content

Week 1- The Background (Introduction and chapters 1-3).3 lectures • 38min

Week 2- Chapters 4,5- The Basics4 lectures • 46min

Chapters 6-8- Adding Minerals2 lectures • 27min

Chapters 9-11- Adding Chocolate, Soy, and Red Wine5 lectures • 1hr 1min

Chapter 12- Supplements for Blood Pressure1 lecture • 15min

Chapter 13- Exercise3 lectures • 30min

Putting It All Together1 lecture • 2min

Course Completion- Celebrate your Progress!1 lecture • 2min

Requirements

Description

Who this course is for: