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.
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. The effect of vinegar that makes our body healthy is brought by acetic acid contained in vinegar.
1. Vinegar decreases visceral fat Vinegar prevents synthesis of fat and promotes breakdown of fat. 2. Vinegar lowers blood pressure Vinegar controls the function of hormone which is related to elevate blood pressure. 3. Vinegar suppresses the elevation of blood sugar How much vinegar should we take a day to enjoy the above effects of vinegar? 1 table spoon per day (about 15 ml) There is a caution that you need to keep taking vinegar every day. If you stop taking vinegar, improved numbers return to the original numbers. Which vinegar should we choose? There are various kinds of vinegars such as rice vinegar, brown rice vinegar, balsamic vinegar, apple vinegar and others. Vinegars are roughly divided into 2 types. One is grain vinegar made from grains such as rice, wheat, soy beans, corns and others, and another is fruit vinegar made from fruits such as apples, grapes, oranges, persimmons and others. But the amount of acetic acid contained in these vinegars are almost the same, so you can choose whichever you like to take. When you cook some soup, you can add vinegar. Vinegar doesn’t disappear even if it is boiled because the boiling point of vinegar is 118 degrees C while the boiling point of water is 100 degrees C. When you eat fried food, it is good to pour vinegar because vinegar softens greasiness by making the particle of oil smaller. Miscellaneous good things of vinegar Vinegar is only seasoning that is not related to diabetes and salt. Vinegar is good for all three harms to our health that are hypertension, hyperlipemia and hyperglycemia. Vinegar is categorized as medicine in Chinese herbs. When Chinese herb is taken together with vinegar diluted by 5 times the amount of water, the effect of the Chinese herb can be heightened. If you eat something seasoned with vinegar before a meal, vinegar suppresses the elevation of blood sugar, leading to the prevention of weight gain. To people who don’t like vinegar It is recommended to take Apple cider vinegar because the taste is softer than other vinegar. But actually the sourness of apple cider vinegar is stronger than other grain vinegar. Apple cider vinegar contains apple acid that is used to add sour taste to soft drinks and snacks. Apple acid helps apple vinegar taste softer. Apple cider vinegar contains apple polyphenol that has strong antioxidant effect and is expected to have the effects of antiaging, burning of fat and beautifying the skin. Apple cider vinegar contain potassium that has the function to expel extra salt from the body. How to Improve Imbalance of Autonomic Nervous System to Prevent Aging of Blood Vessel (2/2)5/5/2017
How to Improve Imbalance of Autonomic Nervous System to Prevent Aging of Blood Vessel (1/2)5/3/2017 By the recent medical research, it turned out that imbalance of autonomic nervous system could be related to aging of the blood vessel. There are various other symptoms caused by the imbalance of autonomic nervous system such as diarrhea, constipation, dizziness, stiff neck and shoulders, insomnia, depression, intolerance to cold, palpitation, shortness of breath, irregularity of menstruation, etc.
What is the autonomic nervous system (ANS)? The autonomic nervous system is a control system that acts largely unconsciously and regulates bodily functions such as the heart rate, digestion, respiratory rate, pupillary response, urination, and sexual arousal. As an experiment, a person was asked to solve a simple numerical calculation (subtraction). At that moment, various changes in her body happened such as contraction of the blood vessel, perspiration, increase of the heart rate, enlargement of the pupils, etc. The autonomic nervous system consists of the sympathetic nervous system and the parasympathetic nervous system. The sympathetic nervous system is activated by nervousness and stress, while the para sympathetic nervous system is activated by relaxation and rest such as eating or sleeping. In other words, the sympathetic nervous system is the accelerator and the parasympathetic nervous system is the brake. When one system is activated, the other system is inhibited. But if the sympathetic nervous system is continuously activated and the parasympathetic nervous system is not activated, that condition is considered the imbalance of the autonomic nervous system, and the cause is stress (Fig. 1 and 2). How to check the imbalance of the autonomic nervous system (1) Whether or not you are moved to tears when you watch a touching movie The sympathetic nervous system gets activated before being moved to tears and at the same time as being moved to tears, the parasympathetic nervous system gets activated. Therefore, people with tears has proper autonomic nervous system. The autonomic nervous system of the people who aren’t moved to tears at the same scene is that the sympathetic nervous system is continuously activated and the parasympathetic nervous system is continuously inhibited. (2) Whether or not you sweat right after eating hot spicy food and afterwards the sweat dries People whose sweat doesn’t dry and who continuously sweat while eating can be considered their autonomic nervous system is abnormal. While in the case of people with normal autonomic nervous system, the sympathetic nervous system and parasympathetic nervous system are activated alternately, in the case of people with abnormal autonomic nervous system, the sympathetic nervous system is continuously activated and the parasympathetic nervous system is not activated. Is any kind of tears good for the autonomic nervous system? Whatever kind of tears inhibits the activation of the sympathetic nervous system and activates the parasympathetic nervous system. Aging of Blood Vessels Caused by Imbalance of Autonomic Nervous System Why is aging of the blood vessel caused by the imbalance of the autonomic nervous system? A recent research discovered that the imbalance of the autonomic nervous system is related to the blood pressure. The imbalance of the autonomic nervous system keeps the blood pressure high even during the time the blood pressure should be lower such as during a meal and during sleep, damaging the blood vessel and resulting in arteriosclerosis (hardening of the blood vessel). The sympathetic nervous system should be active during daytime and the parasympathetic nervous system should be active during night time, but the sympathetic nervous system of the people whose autonomic nervous system is imbalanced is active during night time as well, making the risk of high blood pressure higher. Another cause of the imbalance of the autonomic nervous system Stress is a cause of the imbalance of the autonomic nervous system, but there is another cause. That is aging. The function of the parasympathetic nervous system becomes weaker with age. High Blood Pressure
High blood pressure can be a cause of heart attack or heart failure. There are 2 major causes of high blood pressure. First one is the amount of blood. Increase of blood in the blood vessel causes high blood pressure. The cause of increase of blood in the blood vessel is too much intake of salt. When you take too much salt, your body tries to reduce the concentration of salt in the blood by increasing water in the blood, leading in high blood pressure. In this case, reducing salt improves high blood pressure. Second one is contraction of the blood vessel. When the blood vessel becomes small, the pressure in the blood vessel becomes higher. This is caused by negative lifestyle habit such as drinking too much alcohol, smoking or too much intake of salt. Food to improve high blood pressure caused by the contraction of the blood vessel This food is rich in polyphenol. Polyphenol produces nitrogen monoxide which softens the blood vessel, widening the blood vessel and lower the blood pressure. Even if people with normal blood pressure eat this food, their blood pressure doesn’t change. In a research, 350 people who was suffering from high blood pressure ate this food for 4 weeks and 90 % of them had improvement in their blood pressure. The food is chocolate. Polyphenol contained in chocolate improves the contraction of the blood vessel. Other foods containing polyphenol are red wine, black tea, onions and apples. Polyphenol content in 100 grams Red wine: 180 mg Black tea: 100 mg Apple: 220 mg Onion: 90 mg Chocolate: 840 mg Recommended amount of chocolate a day is 5 pieces (25 grams) (Fig. 1). You don’t need to eat bitter chocolate. According to the 4 weeks research, there was no change in their weight. 5 pieces of chocolate is about 150 kilocalories. High cacao content chocolate is recommended because they are rich in polyphenol. |
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