High blood pressure can be improved by eating Canned sardine.
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.
Canned salmon improves aged eyes (presbyopia).
Astaxanthin which is a substance contained in canned salmon improves aged eyes.
We can change the thickness of the lens in the eye with ciliary muscle and focus on what we want to see. But as we age, increased active oxygen attacks the ciliary muscle and the function of the ciliary muscle declines, causing to unable to change the thickness of the lens. This condition is aged eyes. (Fig. 1)
But when you eat canned salmon, astaxanthin contained in canned salmon removes the active oxygen, the function of the ciliary muscle is restored and you can focus on what you see.
If the lens is not already very hard, aged eyes can be improved by eating canned salmon.
Check the degree of aged eyes
If you are wearing reading glasses, take them off.
If you are wearing contact lens or glasses for nearsightedness, keep wearing them.
(1) Hold the pad of your index finger in front of your eyes (Fig. 2).
(2) Move your index finger away and stop when you can focus your eyes on the finger print (Fig. 3).
(3) If the distance between your eyes and the finger is more than 30 cm (1 foot), you have aged eyes (Fig. 4).
The longer the distance, the higher the degree of aged eyes.
How much canned salmon and how long should be eaten to improve aged eyes?
1 canned salmon (about 200 grams (7 oz.)) a day for 2 weeks should be eaten to improve aged eyes.
Sockeye salmon is recommended.
It is recommended to eat canned salmon with sesame oil because astaxanthin is dissolved in oil, so eating canned salmon with sesame oil raises the absorption ratio by liquefying astaxanthin.
Astaxanthin decreases on the way to the eye by being attacked by active oxygen in the blood vessel, but the substance contained in sesame oil, which is called sesamin, protects astaxanthin from active oxygen and makes more astaxanthin reach the eye.
A 52 years old female whose degree of aged eyes was 2 ate 1 canned salmon a day for 2 weeks. 2 weeks later her degree of age eyes was improved from 2 to 1.
Fatty liver (Fig. 2) is caused by the repeat of too much eating and drinking.
Fat stored in the liver disturbs a long-healthy life.
20 % of people who had had fatty liver developed type II diabetes within 10 years.
Leaving fatty liver as it is makes the risk of stroke and heart attack double. In addition, in the case of men, the risk of developing colon cancer will be double and in the case of women, the risk of developing breast cancer will be double.
But it has turned out that there is food preventing and improving fatty liver.
The food is soy (Fig. 3).
Protein contained in soy acts on the liver, leading to secreting a hormone called FGF21 which burns extra neutral fat stored in the liver.
FGF21 is also expected to improve blood sugar, neutral fat and cholesterol.
How much soy products do we need to eat?
If you eat 100 grams of soy a day, the improvement of fatty liver can be expected.
A 43 years old female whose fat in the liver had been 60 % (referenced value: 5 %) tried to eat more than 100 grams of soy products a day for a week.
The amount of soy contained in soy products:
A pack of Natto: 25 grams
A piece of Tofu: 80 grams
A piece of Aburaage (deep-fried bean curd): 7 grams
A cup of Miso soup: 5 grams
A cup of Soy milk: 12 grams
After a week of the experiment, her fat in the liver became less than 5 % (referenced value: 5 %).
LDL cholesterol delivers cholesterol which becomes the material of cell membrane to all the body through the blood vessel. But when the cholesterol is too much due to unhealthy lifestyle, LDL cholesterol leaves the excessive cholesterol in the blood vessel, which forms plaque. Plaque narrows the blood vessel and once the plaque is broken and forms blood clots, they cause stroke or heart attack (Fig. 1 & 3).
HDL cholesterol collects the excessive cholesterol from the plaque and returns the blood vessel to its normal state (Fig. 4).
Fig. 2 shows LDL cholesterol before adding HLD cholesterol and after adding HLD cholesterol. Red parts are LDL cholesterol. After adding HLD cholesterol, LDL cholesterol decreases.
So it seems better that HDL cholesterol is more.
But actually, whether the amount of HDL cholesterol is large or small doesn’t change the risk of developing stroke, meaning that there is not much point in increasing the amount of HDL cholesterol.
The absorbing power of HDL cholesterol is important.
When checking the absorbing power of HLD cholesterol of 50 people whose ages were from 20s to 60s, 19 people’s (about 40 %) HDL cholesterol didn’t have enough power to absorb LDL cholesterol.
What makes a difference in the absorbing power of HDL cholesterol?
There are 2 persons whose BMI, the amount of consumption and the habit of smoking are the same among the people who attended the above experiment.
Person A’s HDL cholesterol has enough absorbing power, but person B’s HLD cholesterol doesn’t have.
Person A eats a food 2 to 3 times a week and person B eats the same thing only once a month.
The substance contained in the food is EPA.
The food contained EPA is a blue-back fish (Fig. 5).
Does eating blue-back fishes really improve the absorbing power of HDL cholesterol?
5 people whose absorbing power of HDL cholesterol had been less than the reference value (0.3) tried to eat blue-back fishes at least once a day for 2 weeks.
The result of the experiment was that 4 out of 5 people’s absorbing power of HDL cholesterol increased and became more than 0.3, and 1 person’s absorbing power was the same as before the experiment.
Why does a blue-back fish contain EPA a lot?
Because blue back fishes migrate in the cold sea where are rich in phytoplankton which produces EPA to keep their body elastic in the cold water.
EPA keeps the blood vessels soft and elastic so that EPA prevents hardening of the artery. In addition to that, it has turned out that EPA strengthens the absorbing power of HDL cholesterol.
Lowering the LDL cholesterol by medication only prevented 20 to 30 % of the diseases caused by hardening of the artery so that the medication to increase HDL cholesterol was developed, but it didn’t have any effect. So the function of HDL cholesterol stated to be paid attention to.
It is easy to take blue-back fishes by getting canned ones.
EPA is easily oxidized by the heat, so carpaccio, which coat raw fishes with olive oil and prevents EPA from oxidization, is recommended.
Other things to lower LDL cholesterol
Nuts and green tea (Fig. 6): 25 grams of nuts and at least a cup of green tea a day
Walking: 30 minutes a day
5 people whose absorbing power of HLD cholesterol was lower than the reference value tried taking nuts for 2 weeks, and their absorbing power was improved.
4 people tried walking and the absorbing power of 3 out of 4 people was improved.
What lowers the absorbing power of HDL cholesterol is oxidization or inflammation of blood vessels due to smoking, alcohol, obesity or high blood pressure.
Nuts, green tea and walking are considered suppressing the oxidization and inflammation
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