Canned sardine is rich in EPA. Canned sardine contains about two times as much as canned mackerel.
Why EPA improves High Blood Pressure?
When we eat meals, salt comes into the blood vessel. To reduce the density of salt, a lot of water also comes into the blood vessel. The increase of water pressurizes the wall of the blood vessel. This condition is high blood pressure. When EPA comes into the blood vessel, EPA softens the wall of the blood vessel and lowers the pressure.
Canned sardine in brine is recommended because raw sardine is canned, so EPA is not lost, compared to seasoned canned sardine.
The benefit of eating canned sardine in brine is that you can lower your blood pressure without changing your usual diet.
Tomato helps more improvement of high blood pressure when eaten with canned sardine in brine.
Since EPA is easily oxidized, the amount of EPA reduces because of being oxidized by active oxygen. But lycopene contained in tomato removes active oxygen and protects EPA from oxidization.
Recipe: Almighty sauce of canned sardine in brine and tomato
Mix 2 cans of canned sardine in brine (about 200 grams, 7 oz.), 2 cans of diced tomato (about 800 grams, 28 oz.), tubed ginger and garlic and 3 teaspoons of sugar in the frying pan and heat them up. If you refrigerate it, you can use them for 3 days. You can put it on a bread (Fig. 1), an omelet (Fig. 2) or bake it placing a slice of cheese (Fig. 3). When you cook rice adding the sauce and chicken brose, you can make seasoned rice (Fig. 4).
A 63 years old man whose blood pressure was 165 tried to eat one canned sardine in brine a day for 2 weeks. He had been eating foods containing a lot of salt, but he didn’t change his diet. 2 weeks later his blood pressure dropped to 146.