Pill Pressure There are natural, non-drug ways to lower

Idespise taking medications. Yes, I do understand the benefits certain drugs offer, but consuming those multicolored capsules and pills is not exactly high on my list of desirable inclinations.

Yet, I must be honest with myself and admit that my physical well-being is not the same as it was 20 years ago. Thanks to the process of aging, my self-anointed declaration that I am a model of good health has been heading for an adjustment. I do remain committed to perceiving myself as a picture of good health, but with an exception.

A few years ago, while I was undergoing a routine physical examination, my close friend and family physician communicated to me, and rather emphatically, that I could stand to lose some weight. With a waistline that began to show signs of expansion, I knew that some kind of intervention was necessary. While my weight managed to increase ever so slowly, I was not prepared for the next not-so-evident observation.

My blood pressure was too high – all this in spite of the fact that I exercise every day. I will admit that even though I engaged in a regimented program of aerobic activity, my desire for gourmet necessities did not wane with age. Noticing the changes in the waist size of my trousers and having an awareness of the natural decrease in the basal metabolic rate that partners with the aging process, I should not have been surprised to hear of my elevated blood pressure.

Evidently, my exercise routine did not prevent the development of health maladies so common with the aging process. And so, my routine of popping blood pressure medication began.

With my newly diagnosed condition, I sought to investigate my options. Could I reduce my blood pressure without the use of medications, or at least reduce the dosage of my meds? Aren’t there ways – natural ones, of course – that can effectively lower those systolic and diastolic numbers?

In a three-letter word, the answer is “yes.” So here’s how.

Lose Weight

Simply stated, if excess weight can increase blood pressure, then the opposite should hold true. According to the U.S. Department of Health and Human Services, weight loss is clearly associated with a decrease in blood pressure, not to mention improvements in other biomedical factors. According to numerous studies, weight reduction can lower systolic blood pressure by 5 to 20 mm Hg per 22 pounds of body weight loss. As for me personally, my systolic pressure dropped 15 points with a 15-pound weight loss.

Walk Briskly

When I am training people to walk, whether for competition or for recreation, I recommend brisk walking. What is defined as “brisk” may vary from person to person. According to the Centers for Disease Control and Prevention, “brisk walking” is defined as walking at a pace of 20 minutes per mile or three miles per hour. However, brisk walking for a fit person will be about 15 minutes per mile or four miles per hour. Then there are people like me who walk every day and for speed and time. Brisk walking for me would be 12 minutes per mile or five miles per hour. Numerous studies in the area of exercise physiology confirm that brisk walking serves to reduce blood pressure. Walking helps the heart to use oxygen more efficiently, thereby enabling the heart to pump blood more effectively. According to the American College of Sports Medicine, walking 30 minutes

Blood Pressure

each day, five days per week, lowers blood pressure, especially for those whose blood pressure is elevated.

Get That Potassium

Foods that contain potassium help control the balance of water in the body and, in turn, contribute to lower blood pressure. An intake of 2,000 to 4,000 mg a day of potassium is recommended. Some foods high in potassium include baked potatoes, with 1081 mg per medium potato; bananas, with 594 mg per cup; lima beans, with 955 mg per cup; and pinto beans, with 800 per cup. Among other foods high in potassium are cantaloupe, orange juice and pears.

Dark Chocolate – It’s OK

A number of recent studies have confirmed that consuming dark chocolate can play a role in reducing blood pressure due to its anti-inflammatory properties. Dark chocolate contains flavanols to help promote elasticity of the blood vessels. However, watch those calories. A half-ounce piece of chocolate daily is sufficient – and make sure the chocolate consumed contains at least 70 percent cocoa.

According to the most recent data from the Centers for Disease Control and Prevention, about one of three adults in the U.S. has high blood pressure. Of this number, about 70 percent take medications to control their condition. I intend to soon be an ex-member of this large group. cs