Miso is good for the blood vessel.
Miso soup seems like containing a lot of salt and not being good for the blood vessel, but the amount of salt contained in a cup of miso soup is only 1.4 grams on average. Peptide contained in miso lowers blood pressure and protects the blood vessel. In a study using a mouse with high blood pressure, the blood pressure of the mouse started going down 6 hours after extract of miso was injected to the mouse. It has turned out that peptide contained in miso inhibits the function of enzyme that elevates blood pressure. Therefore, because the effect of peptide is stronger than the effect of salt, drinking miso soup doesn’t elevate blood pressure. There is no relation between the consumption of miso and the elevation of blood pressure. Red miso keeps blood vessels young The substance of the color of red miso has the power to suppress the absorption of sugar. The substance of the color of red miso called melanoidin suppresses the absorption of sugar in the intestine and slows down the elevation of blood sugar after meals. The more aged the red miso is, the more melanoidin is contained and is more effective. What ingredient for miso soup is effective to lower blood pressure? That is Wakame. Wakame is rich in potassium that excretes salt from the body with urine so wakame is expected to lower blood pressure. If your blood pressure is high, adding Tofu as another ingredient is more effective because Tofu is made of soy beans and also contains soy peptide (Fig. 1). When should miso be added to the soup? 5 minutes after shutting off the heat. Miso is fermented food containing koji mold, lactic acid bacteria and a yeast fungus, but they will die if boiled. 5 minutes after shutting off the heat, the temperature of the soup becomes about 50 degrees C (122 degrees F). If you add miso at this timing, living bacteria can reach the intestine. Even if you boil soup with miso, dead bacteria can be feed of intestinal bacteria.
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In people aged 18 years or older hypertension (high blood pressure) is defined as a systolic or a diastolic blood pressure measurement consistently higher than an accepted normal value (this is above 129 or 139 mmHg systolic, 89 mmHg diastolic depending on the guideline).
Since high blood pressure causes various complications without noticing any symptoms, it is called a “silent killer”. The major causes of high blood pressure (1) Too much consumption of salt When you take too much salt, salt concentration in the blood becomes too high, so water in the blood increase to dilute the concentration of salt. Increase of water causes higher pressure to the blood vessel, resulting in high blood pressure. (2) Contraction of blood vessel Drinking alcohol, smoking or bad life habits hardens and narrows the blood vessel, pressurizing the blood vessel. Especially, in winter when the temperature is low, the blood vessel contracts, easily leading to high blood pressure. In winter, the temperature difference between inside and outside is quite extreme, so sudden rise and drop of blood pressure easily happens. What is the Food to improve high blood pressure? Effective nutrition for high blood pressure is (1) Potassium which excrete salt from the body Food rich in potassium (per 100 g): Banana: 360 mg Melon: 350 mg “A Food” to introduce in this article: 770 mg (2) Polyphenol which suppresses the contraction of the blood vessel and expands the blood vessel Food rich in polyphenol (per 100 g) Blueberry: 300 mg Red wine: 230 mg “A Food” to introduce in this article: 420 mg The food which was discovered by the latest research (January 2018) as being effective for high blood pressure is Peanuts. 20 pieces of unsalted and roasted peanuts with skin a day are recommended because the thin red skin of peanuts contain a lot of polyphenol. Pickled peanuts are more effective because vinegar contains acetic acid which improves blood flow and expands blood vessel. When you pickle peanuts, any vinegar is fine, but apple cider vinegar is recommended because the taste becomes a little sweet (soak peanuts and vinegar in a sealed container and keep it in the refrigerator for 3 to 5 days). Healthy blood vessels are flexible enough to endure blood pressure, but unhealthy blood vessels which have hardening of blood vessels are not flexible enough to endure blood pressure, resulting in rupture of blood vessels. This is aging of the blood vessel. Instant elevation of blood pressure causes the rupture of the blood vessel, causing brain bleeding, rupture of artery that lead to life threatening condition.
According to a recent study, it has turned out that a nutrition helps keep your blood vessel young. The nutrition removes active oxygen which progresses hardening of blood vessels. It has turned out that insufficiency of the nutrition causes the elevation of blood pressure and the progression of hardening of blood vessels by the research using rats. Even if you take sufficient other nutrition which has been said that is good for blood vessels such as EPA, DHA, alpha-linolenic acid, you can’t avoid the aging of blood vessels if the nutrition is not sufficient. What is the most important nutrition to keep your blood vessels young? The essential nutrition to keep our blood vessels young is Zinc. Below are the foods rich in zinc (per 100 grams). Oyster (13.2 mg) Pork liver (6.9 mg) Beef loin (5.8 mg) Cashew nuts (5.4 mg) Almonds (4.4 mg) King crab (4.2 mg) Hari crab (3.8 mg) Processed cheese (3.2 mg) Camembert cheese (2.8 mg) Elderly people tend to be a lack of zinc because the amount of meat they eat decreases and their digestion declines. How to check a lack of zinc Lack of zinc causes abnormality of taste. People with lack of zinc like foods tasting strong better than foods tasting bland. That is why they take more salt before they notice, leading to high blood pressure. Add 3 ear-picks of salt (0.08 grams) to a glass of water (200 ml). When you drink it, if you feel salty taste, you are not a lack of zinc. If you don’t feel salty taste and feel it tastes like plain water, you can have abnormal taste due to a lack of zinc. Even if you don’t feel the salty taste, if you take sufficient zinc, the cells to feel the taste increases and your taste will be restored. 2 Foods to increase zinc in your meals Even if you don’t eat oyster or meat very much, you don’t need to worry about it. (1) Egg yolk Egg yolk contains 4.2 mg of zinc per 100 g. The amount of zinc in an egg yolk is equal to 2 pieces of diced steak. (2) Parmesan cheese Cheese is rich in zinc and among all cheese, parmesan cheese is richest in zinc. Parmesan cheese contains 7.3 mg of zinc per 100 g. The amount of zinc in 2 table spoons of parmesan cheese is equal to 2 pieces of diced steak. Also sesame is rich in zinc, containing 5.9 mg of zinc per 100 g, which is almost equal to beef loin containing 5.8 mg of zinc per 100 g. 10 mg of zinc a day is recommended. The above 3 foods are easy to find and add to your daily meals. A 60 years old woman whose blood vessel age was 70 years old tried to take more zinc through the above 3 foods, and when she checked her blood vessel age a week later, her blood vessel age was 49 years old. Please try to take zinc to keep your blood vessel young. 2. Nutrition to lower the risk of heart attack
According to a research, people who take the nutrition has ½ risk of heart attack (myocardial infarction). The nutrition is vitamin B. It has turned out that vitamin B can prevent the aging of the blood vessel. Amount of Vitamin B in Blood vs Aging of Blood vessel The more the amount of vitamin B in the blood is, the younger the blood vessel is. People who take vitamin B a lot have ½ risk of heart attack (myocardial infarction) compared to who don’t. Vitamin B has the function to remove substances which make the blood vessel age. What kind of food contains a lot of vitamin B? B vitamins are a class of water-soluble vitamins that have similar functions. There are 8 kinds of vitamin B such as B1, B2, B3 (niacin), B5 (pantothenic acid), B6, B7 (biotin), B9 (folate), B12. Among B vitamins, taking 3 kinds of nutrition reduces the risk of heart attack. They are B6, B9 (folate) and B12. The food which contains all 3 nutrition in well balance is liver of chicken, pork and beef. Even the lack of one of 3 nutrition makes difficult to stop aging of blood vessels. Because as we age, the substance progressing the aging of the blood vessel increases. When the 3 nutrition is absorbed and reaches the blood vessel, B6 removes the half of the blood vessel aging substance, and folate and B12 remove the remaining half. That is why the lack of even one of three prevents the removal of the blood vessel aging substance, and the surviving blood vessel aging substance damages the blood vessel. Is there any other food containing the 3 nutrition a lot in well balance other than liver? It is difficult to eat liver every day to take the three B vitamins. So the recommended food containing B6, folate and B12 is Seaweed (Nori). Are you worried about tiredness, palpitation, breathlessness or high blood pressure recently?
if so, the blood vessels in your heart can be blocked by a plaque (cholesterol or others), narrowing the passage of the blood. If this aging of the blood vessel progresses, you might have heart attack which can result in death. To prevent the aging of the blood vessel, tofu for high blood pressure and fishes with bluish back for cholesterol were introduced before, but in addition to them, 2 more nutrition will be introduced below. 1. Nutrition to improve Blood Sugar What color of food do you like? Our health depends on what color of food you eat. For example, lutein contained in spinach which is green can protect our eyes. Sweet potato or lotus root which are brown contain a lot of dietary fibers and are good for constipation. Orange in carrot is the color of Beta carotene. Red in tomato is the color of lycopene. The color of the food is deeply related to the nutrition contained in the food. What is the color to improve blood sugar? According to a research, people who eat a color of food have 57 % lower risk of developing diabetes (type II). The color of food expected to lower blood sugar is yellow. What is the nutrition contained in yellow food? The nutrition is β-cryptoxanthin. The cells of people who have high blood sugar are inflamed. This inflammation suppresses the effect of insulin lowering blood sugar. β-cryptoxanthin suppresses the inflammation and improves the effect of insulin, lowering blood sugar. What is the food containing a lot of β-cryptoxanthin? The food is mandarin orange (can be replaced by clementine). 100 grams of mandarin orange contains 2000 micrograms (μg) and this amount is more than other kinds of citrus. Flesh of mandarin orange is especially rich in β-cryptoxanthin. What mandarine orange contains more β-cryptoxanthin? The sweeter the mandarin orange is, the more β-cryptoxanthin is contained. How many mandarin oranges should be eaten? 3 pieces or less a day is good amount. 3 pieces of mandarin orange can provide enough β-cryptoxanthin and is not too much sugar for a day. β-cryptoxanthin is oil soluble nutrition, so it is easier to be absorbed by eating 3 pieces separately after each meal.
Hardening of blood vessels which can result in stroke or heart attack is mainly caused by high cholesterol and high blood pressure.
It has been found by recent researches that there are 2 ingredients which prevent and improve high cholesterol and high blood pressure. Fig. 1 is the cross-section of the blood vessel which path reduced by half due to plaque formed by cholesterol. The ingredient to decrease cholesterol is a fish with glistening skin Fishes with glistening skin or bluish back such as sardine, mackerel whose oil contains DHA and EPA which smooth the blood and rejuvenate blood vessels. This is actually what a lot of people already know. But it turned out by the latest new research that there was a new fact that fishes with glistening skin stopped the aging of the blood vessel. There is a possibility that eating bluish back fishes will remove plaques blocking the blood vessel and restore the blood vessel to the healthy condition. If LDL cholesterol increases too much in the blood, LDL cholesterol forms a plaque by invading the blood vessel, resulting in hardening of blood vessels. What was believed previously was that increasing HDL cholesterol leaded to decreasing LDL cholesterol accumulating in the blood vessel. That means you have to increase HDL cholesterol to prevent aging of blood vessels. But it has turned out that eating bluish back fish decreases LDL cholesterol without increasing HDL cholesterol. Experiment: Difference of the amount of LDL and HDL cholesterol between people who eat a lot of bluish back fish and people who don’t 6 women with the age of 50s to 70s attended the experiment. 3 of them eat bluish back fish 2-4 times a week (Bluish Back Fish) and another 3 of them eat bluish back fish about once in 2 weeks (No Bluish Back Fish). HDL cholesterol (guide line: more than 40 mg/dl) Bluish Back Fish: 72, 43, 70 No Bluish Back Fish: 54, 79, 48 Whether or not eating bluish back fish didn’t make big difference about HDL cholesterol. So what about the age of blood vessels? Bluish Back Fish: 8-11 years old younger than their actual ages No Bluish Back Fish: 3-8 years old older than their actual ages What makes the big difference about the age of blood vessels even if their HDL cholesterols are almost the same? We all have different power of HDL cholesterol. According to the latest research, the stronger the power of HDL cholesterol is, the more hardening of blood vessels is prevented. Bluish back fishes have the effect to increase the power of HDL cholesterol. How about the power of HLD cholesterol of the above 6 people? (guide line: more than 0.34) Bluish Back Fish: 0.38, 0.35, 0.35 No Bluish Back Fish: 0.33, 0.32, 0.33 People who often eat bluish back fishes have strong HDL cholesterol and young blood vessels. Why does eating bluish back fishes strengthen the power of HDL cholesterol? It has turned out that a nutrition contained in bluish back fishes strengthens the power of HDL cholesterol. The nutrition is EPA which is rich in the fat of bluish back fishes. EPA strengthens the power of HDL cholesterol and decreases LDL cholesterol accumulating in the blood vessel. HLD cholesterol usually retrieves LDL cholesterol accumulating in the blood vessel and delivers them to the liver, but can’t retrieve all LDL cholesterol. EPA improves the ability of HDL cholesterol to retrieve LDL cholesterol, leading to improvement of hardening of blood vessels. How much EPA should be taken? It turned out that taking 1800 mg of EPA every day leaded to strengthening the power of HDL cholesterol and improving hardening of blood vessels. 1800 mg of EPA is equivalent to 2 slices of mackerels (Fig. 2). A canned mackerel in water contains 1860 mg of EPA (Fig. 3). Hardening of blood vessels which can result in stroke or heart attack is mainly caused by high cholesterol and high blood pressure (Fig. 1).
It has been found by recent researches that there are 2 ingredients which prevent and improve high cholesterol and high blood pressure. The ingredient to prevent and improve high blood pressure is Tofu. Tofu is rich in magnesium. Tofu is made from soy milk and brine (Nigari) which is actually magnesium chloride, a byproduct of extracting salt from sea water. One hard tofu contains 390 mg of magnesium. Magnesium excretes extra salt from the body. When salt in the blood increases, water in the blood also increases because salt draws water. As a result of that, pressure to the wall of blood vessels increases, leading to high blood pressure. Magnesium promotes the function of the kidney which excretes salt from the body as urination. Experiment: if you eat a lot of tofu, how much salt can you excrete? Young and healthy people generally take 24 hours to excrete 80 % of salt taken for a day. The amount of salt excretion of the couple with the age of 51 and 56 who produced and ate a lot of tofu were 84 % and 97 % while the amount of salt excretion in 40s to 70s was about 40 % in a research. Their blood pressures are 114 and 126, and their age of blood vessels are early 50s and early 40s (actual age: 56 and 51). This mean that they keep their blood vessels healthy. Firm or Extra firm tofu contains more magnesium than soft tofu. Hong Kong is the longest life country in the world. We can learn what to do to have healthy and long life from their life style.
1. Build up muscles by the exercise with moderate intensity The movements of Tai Qi is very effective to build up the muscles of legs. If you have muscles a lot, sugar taken from meals is absorbed by the muscles and the elevation of the blood sugar is suppressed, preventing the hardening of the blood vessel. Exercises with moderate intensity which raise the pulse a little such as fast walking, climbing up and down the stairs or the hill every day are expected to have the same effects. 2. Prevent high blood pressure by taking warm food Elderly people in Hong Kong go eat Dim Sum and enjoy conversations after Tai Qi. They always drink hot tea even if it is hot outside. Drinking cold beverage activates the sympathetic nerve which raise the blood pressure. It is recommended that drinking the beverages in the room temperature in summer. 3. Intake protein after the exercise Intaking protein after the exercise helps building up the muscle efficiently. This is recommended especially to the elder people. 4. Eat nuts frequently They eat nuts after Dim Sum as a desert. Nuts are rich in unsaturated fatty acid which prevents the hardening of the blood vessel. Best 5 nuts rich in unsaturated fatty acid are 1. Macadamia nuts 2. Walnuts 3. Hazelnuts 4. Pistachio 5. Almonds 5. Reduce salt by eating foods rich in potassium Chinese herbs are essential ingredients for the people in Hong Kong. Chinese herbs are rich in minerals. Especially potassium among minerals has the function to promote excreting salt from the body with urine. Even if you are not familiar with Chinese herbs, you can intake potassium from foods rich in potassium such as avocado, spinach, natto, Horse mackerel., sardine, chicken fillet and pork fillet. Epigallocatechin gallate has a function to lower LDL cholesterol. LDL cholesterol is oxidized and accumulated in the blood vessel. Epigallocatechin gallate prevents the oxidization of LDL cholesterol. Epigallocatechin gallate breaks down the causative agent of arteriosclerosis. Epigallocatechin gallate is rich in green tea. Among green teas, Sencha green tea contains 17 times more epigallocatechin gallate than Hojicha (Roasted green tea). Epigallocatechin gallate is a kind of astringency. Astringency of green tea increases by being grown under the sun. Matcha and Gyokuro which are grown under the sunshade don’t contain as much epigallocatechin gallate as Sencha grown under the sun. Hojicha (Roasted green tea) doesn’t contain as much epigallocatechin gallate as Sencha green tea because Hojicha is roasted with high temperature and high temperature roasting breaks down epigallocatechin gallate. The person who invented Sencha which could prevent arteriosclerosis lived to the age of 97. Black tea and oolong tea (55 mg/litter) don’t contain as much epigallocatechin gallate as Sencha green tea (340 mg/litter). How to get Epigallocatechin gallate efficiently from Sencha green tea There are 2 key points. 1. The temperature of water The amount of epigallocatechin gallates dissolved in water depends on the temperature of the water. The higher the temperature of the water is, the more epigallocatechin gallate is dissolved. Astringency is the taste of catechin. So the more astringent the tea is, the more you can get epigallocatechin gallates. Green tea also contains caffeine so you need to be aware of too much drinking. 2. Only 30 % of epigallocatechin gallate can be extracted If you drink normal way, you can only get 30 % of epigallocatechin gallate because 70 % stays in the leaves. So Sencha powder (Not Matcha powder) is the way to take epigallocatechin gallates efficiently. |
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