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    How to feel better without taking drugs

    Consumer Reports News: May 14, 2010 02:33 PM

    Did you know that watching your weight and exercising can be as effective as taking one or two drugs to lower your blood pressure? So says Mark Houston, M.D., an associate clinical professor of medicine at Vanderbilt University in Nashville, Tenn. In one clinical trial, for example, 40 percent of the people who started a six-month walking program lowered their systolic blood pressure reading into the normal range. And the Dietary Approaches to Stop Hypertension (DASH) diet—which is high in fruits, whole grains, and low-fat dairy products, and low in sodium—can drop blood pressure as much as prescription drugs.

    Here are other ways that exercise and watching what you eat can help your heart:

    LDL "bad" cholesterol . Many people know they should avoid trans fats, saturated fat, and dietary cholesterol, but they might be less familiar with foods that can help. Each of the following can lower LDL by up to 10 percent: two to three daily servings of soy protein; two daily servings of plant stanols or sterols, found in products such as Benecol and Take Control margarine; and plenty of fiber, especially from oat bran, psyllium, and barley.

    Blood sugar. Diet and exercise work twice as well as drugs at preventing type 2 diabetes among people who are overweight or who have mildly elevated blood sugar levels, according to a 2009 study. And in a survey conducted by the Consumer Reports National Research Center of more than 5,000 people with the disease, respondents who had successfully managed their diabetes were twice as likely as those who were unsuccessful to have lost weight.And medication isn't the only—or always the best—solution for a number of other conditions, too, including arthritis, indigestion, and insomnia.

    Aaron Bailey


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