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October 5, 2012
By Editors, MangoBoss
If you have high blood pressure and a job, you know that you’ve got
two problems. One problem is the high blood pressure. The other
problem is that it’s just plain hard to find enough time in the day to do
something about it. About the only “free” time you have during the day
is that one hour break –your lunch hour. But rather than just using
that hour to eat, why not use it to boost your body against high blood
Got High Blood Pressure?-You’ve Got Company
If you’re in a company meeting and there are 10 people, at least 3 of
you have high blood pressure. That’s right, a full 33% of Americans
have high blood pressure, according to the American Heart Association.
And if you’re over 50, you have a 50% chance of having high blood
High blood pressure, also called hypertension, begins when your blood
pressure rises above 120/80.
110/70 –The New Normal?
There was a time when 120/80 was considered “perfect” blood
pressure. But that has been replaced by the new normal. Now,
according to guidelines from several academic studies, you should start
to get worried about high blood pressure when your blood pressure
exceeds 115/75. For example, a 2006 study by Dr. Jonathan Tobis and
Dr. Greg Fanorow published in the Journal of the American College of
Cardiology found that having blood pressure above 115/75 exposes
you to increased risk of heart problems.
Here are a few simple things you can do in your lunch hour to
significantly lower your blood pressure:
1. Roam Around. If you’re running late to get back from lunch to
your desk, that’s a good thing. Not because you’re late, but because
you’re running. Studies show that taking a brisk walk for 30 minutes a
day can lower your systolic blood pressure (the top number) by 8
points. So don’t just eat around your office. And never eat at your
desk. Roam far, young man! Eat lunch a little farther away from your
office to make you stretch your legs when you hurry there –or hurry
back. It’s good for your heart in the long run.
2. Take the Stairs. Taking the stairs works the same muscle as a
squat. These will help you build up muscle mass, which will help you to
burn off that fat layer. And that’s where the good news really starts.
Losing just 20 pounds –about 10 kilos—will drop your blood pressure
up to 20 points. In fact, losing weight is the single most powerful thing
you can do to lower your blood pressure.
3. Onions, Onions, Onions. Load up on onions at lunch. It may not
make you popular with the ladies after work (more on that later) but
your arteries will be happy. Onions contain a flavonol called quercetin
which helps to relax your arteries and this in turn helps to beat high
blood pressure. Here’s a side benefit, guys. Relaxed blood vessels
means more blood flow to your groin, which means…better erections.
If you don’t favor the smell of onions, then take a garlic pill. Garlics and
onions both contain the flavonol which relaxes your arteries.
4. Learn to Breathe. To help your blood pressure, you need to
learn how to breathe in a special way—meditative breathing. Take just
five minutes every hour or so to stop, and hear yourself breathing.
Listen to yourself breathing. Then, slow down your breath. Take in air
through your nose and let it out slowly through your mouth. It might
seem like forever at first but, man, over time, it works.
5. An Apple a Day … Remember that old saying, an apple a day
keeps the doctor away? It’s as right as rain. Okay, enough metaphors.
Eating apples really does help to lower your blood pressure. It’s that
same flavonol quercetin again. It’s found in high concentrations in
onions, garlics..and apples. How much quercetin is in an apple? About
440 mg/kg. So, eat up. One big red apple a day.
6. Drink a Big Gulp of Tea. Tea is the king of quercetin. Black tea or
green tea has between 2000 mg/kg and 2500 mg/kg of quercetin.
Apples have 440 mg and onions have up to 190 mg.
7. Get Some Sun to Lower High Blood Pressure. Sunlight helps to
lower your risk for high blood pressure, new research has found. You
should strive to get at least 30 minutes of sun a day during the winter
and at least 20 minutes a day in the summer and spring. (Read more
about the surprising health benefits of sunlight, including lowering
prostate cancer risk.)
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|Red onions contain plenty of quercetin which helps to lower your blood pressure.