Top 12 Foods Highest in Vitamin A

#Vitamin A is essential for healthy vision, immune function, reproduction, and cellular communication. It exists in two main forms:

Preformed Vitamin A (#Retinol): Found in animal-based foods.

Provitamin A (#Beta-Carotene): Found in colorful plant foods like carrots and spinach.

Here’s a list of the world’s top 12 vitamin A-rich foods based on Retinol Activity Equivalents (RAE) per 100g:

🏆 Top 12 Vitamin A-Rich Foods (per 100g)

1 #Beef Liver 

• Animal Type
• 9,000–20,000 μg RAE 
• One of the most concentrated sources

2 #Lamb Liver

• Animal Type
• 7,000–10,000 μg RAE 
• Also extremely rich

3 #Chicken Liver

• Animal Type
• 3,300–9,000 μg RAE  
• More commonly eaten in many regions

4 #Cod Liver Oil

• Animal (Oil) Type
• ~13,500 μg RAE
• 1 tbsp ≈ 1,350 μg; also rich in omega-3

5 #Carrots

• Plant Type
• ~835 μg RAE
• Beta-carotene powerhouse

6 #Sweet Potatoes (orange flesh)

• Plant Type
• ~960 μg RAE
• Best when cooked with fat

7 #Pumpkin

• Plant Type
• 700–850 μg RAE
• Seasonal favorite with high carotenoids

8 #Kale (cooked)

• Plant Type
• 900–1,100 μg RAE
• Absorption increases when cooked

9 #Spinach (cooked)

• Plant Type
• 550–900 μg RAE
• High in several other nutrients too

10 #Dried Apricots

• Plant Type
• ~750 μg RAE
• Great as a snack

11 #Cantaloupe Melon

• Plant Type
• ~170 μg RAE
• Mild but sweet source

12 #Red Bell Peppers

• Plant Type
• 150–210 μg RAE
• Vitamin-rich and vibrant in color

Did You Know?

#Daily Recommended Intake:

1. Adult Men: 900 μg RAE
2. Adult Women: 700 μg RAE

Too much is harmful: Especially from liver—limit intake to avoid vitamin A toxicity.

Fat helps: Vitamin A is fat-soluble. Pair with healthy oils for better absorption.

Summary

Mastiha: The Unique Resin with Healing Properties

#Mastiha is a resin obtained from the mastic tree (Pistacia lentiscus), which primarily grows on the island of Chios in Greece. This unique natural product has been treasured for centuries due to its medicinal, culinary, and cosmetic benefits. The name "Mastiha" derives from the Greek word "mastic," meaning "to chew," which reflects its use as a chewing gum.

#Key Characteristics of Mastiha

1. Geographical Significance:

Mastiha is exclusively harvested from the mastic trees of Chios, which is renowned for its specific climate and soil conditions that contribute to the resin's unique quality. The production process has been recognized by UNESCO as an Intangible Cultural Heritage, underscoring its cultural significance in Greece.

2. Resinous Texture:

Mastiha is found in the form of small, brittle, transparent droplets that are yellowish in color. When chewed, it has a pleasant and refreshing flavor, making it a popular natural chewing gum.

3. Aromatic Properties:

Mastiha has a distinctive aromatic scent, which has led to its use in various culinary applications, perfumes, and skincare products.

#Health Benefits of Mastiha

1. Digestive Health:

One of the most celebrated benefits of mastiha is its ability to support digestive health. The resin contains a type of gum known as mucilage, which helps soothe the digestive tract. It has been traditionally used to alleviate conditions like gastritis, indigestion, and acid reflux. Modern studies have suggested that mastiha may inhibit the growth of Helicobacter pylori, the bacteria associated with stomach ulcers.

2. Antimicrobial and Anti-inflammatory Effects:

Mastiha is known for its antimicrobial properties, making it effective in promoting oral health. It helps combat bacteria in the mouth, thereby preventing conditions like gingivitis and oral infections. Its anti-inflammatory effects also make it beneficial for reducing gum inflammation and promoting overall oral hygiene.

3. Antioxidant Activity:

Rich in antioxidants, mastiha can help protect the body from oxidative stress caused by free radicals. This property contributes to its potential in enhancing skin health and slowing down the aging process.

4. Cardiovascular Benefits:

Some studies suggest that mastiha may help reduce LDL (bad cholesterol) levels and improve heart health. Its consumption may have a positive impact on blood pressure regulation, which is crucial for cardiovascular health.

5. Potential Anti-cancer Properties:

Preliminary research indicates that mastiha may inhibit the growth of certain cancer cells, particularly colon cancer. The resin's antioxidant and anti-inflammatory properties are thought to play a role in its potential protective effects against cancer.

6. Skin Health:

Mastiha is commonly used in skincare products due to its soothing and healing properties. When applied topically, it can help reduce skin inflammation and promote wound healing. Mastiha oil is often incorporated into creams and serums aimed at improving skin texture and reducing acne.

#How to Use Mastiha

1. Chewing Gum:

Chewing mastiha resin directly is a traditional way to enjoy its benefits. This not only helps with digestion but also promotes oral health.

2. Tea or Beverage:

Mastiha powder can be brewed as a tea or added to beverages. This method is effective for soothing digestive issues and enhancing overall wellness.

3. Capsule Form:

For those who prefer a more convenient option, mastiha is available in capsule form. This allows for easy consumption and is particularly useful for those dealing with chronic digestive problems.

4. Skincare Products:

Mastiha oil is increasingly found in cosmetic products due to its beneficial effects on skin health. It is used in various creams, lotions, and serums.

#Precautions and Side Effects

Mastiha is generally considered safe for consumption; however, some individuals may experience allergic reactions. It's advisable to start with a small amount to assess tolerance.

Pregnant or breastfeeding women should consult a healthcare provider before using mastiha to ensure safety.

#Conclusion

Mastiha is a remarkable natural resin with a rich history in traditional medicine. Its numerous health benefits, particularly for digestive health and oral hygiene, make it a valuable addition to a holistic wellness regimen. With ongoing research into its potential health applications, mastiha continues to be celebrated for its unique qualities and therapeutic properties.

Sources:ChatGPT 

The Medicinal Herbs : 기침과 간에 좋은 자작나무

 <Birch tree good for cough and liver disease> 

The birch bark peels off like paper. It is said that since 10 to 12 thin layers of skin are attached, they were peeled off one by one and used for writing or drawing. The oil layer between the birch bark not only prevents rotting, but also burns easily, making it a good firewood.

Birch is particularly famous for its xylitol.

Birch bark has long been used medicinal purpose in Korean traditional medicine. In Korean oriental medicine and folk remedies, they are called baekhwapi (白樺皮) and hwapi (樺皮), and are used for jaundice, diarrhea, nephritis, pulmonary tuberculosis, gastritis, and various diseases.

Birch bark is said to be bitter in taste and cold in nature. In particular, the roots of birch trees are used to treat liver diseases such as jaundice, fatty liver, and cirrhosis. It is said to be effective in detoxifying and removing inflammation, thereby lowering heat in the liver and detoxifying.

The bark has a diuretic effect and helps stop coughing and clear phlegm. It can also be used to treat nephritis or edema.

 

How to use: 

It is mainly used as a decoction. Add 20-40 g of birch bark in 1800ml of water and decoct until it becomes half. Drink 1 cup 3 times a day.

  

☝   Birch sap, like maple sap, is collected by drilling holes in trees during the rainy season. It is effective for neuralgia, rheumatoid arthritis, and indigestion.

In Russia, birch is used almost as a panacea. It is said that they drink birch water for colds, coughs, and bronchitis and take a bath with boiled birch or use it as material of a steam bath.

#medicinal herbs, #기침과 간에 좋은 자작나무,  #panacea, #birch bark, #birch sap, #edema, #detoxifying, #liver disease, diarrhea, #jaundice, #cough, #nephritis, #the efficacy of birch tree ,#neuralgia, #rheumatoid

The Medicinal Herbs : 여성건강에 좋은 접시꽃

 

“옥수수 잎에 빗방울이 나립니다                                                Raindrops on corn leaves

오늘도 또 하루를 살았습니다                                                        I've lived another day

낙엽이 지고 찬 바람이 부는 때까지                                             Until the leaves fall and the cold wind blows

우리에게 남아있는 날들은 참으로 짧습니다                                    The days remaining us are so short

 

아침이면 머리맡에 흔적없이 빠진 머리칼이 쌓이듯          Like hair that falls without a trace on your bedside in the morning

생명은 당신의 몸을 우수수 빠져나갑니다                                        Life is rushing away from your body.

씨앗들도 열매도 크기엔                                                               To bear seed and fruit

아직 많은 날을 기다려야 하고                                                     There are still many days to wait.

당신과 내가 갈아엎어야 할 저 많은 묵정밭은 그대로 남았는데              There are still many barren fields to cultivate though,

논두렁을 덮는 망촛대와 잡풀가에 넋을 놓고 한참을 앉았다 일어섭니다   I stand up after sitting idly among the daisies and weeds that cover the rice fields...”

This poem is a part of 'You my rose mellow,' by Do Jong-hwan, a Korean poet. It reminds me of the pretty rose mellow that bloomed on the roadside when I was a kid.

#Medicinal effects and efficacy of hollyhock

Rose mellow, also called hollyhock. The scientific name is Althaea rose.

The hollyhock is a perennial plant belonging to the mallow family.

It is native to China and has beautiful flowers and is often planted in gardens.

It grows to a height of more than 2m and leaves are deeply divided into 6-7 pieces in the shape of a wide heart.

Large, flat flowers resembling Mugunghwa bloom in June.

The colors of the flowers are red, white, purple, etc., but white flowers are usually used for medicinal purposes.

The hollyhock buds can be eaten as a vegetable. In spring, young shoots are boiled, fried, or boiled in soup.

The hollyhock stems are very tough, so they can be woven or twisted like hemp.

The flowers, leaves and roots of hollyhock are all used for medicinal purposes.

In the old literature, it was written that hollyhock flowers are salty in taste, cold in nature, non-toxic, reduces fever, and is beneficial to the intestines and stomach, and regulates heart failure. However, consuming for a long time is not good. 

☝  In particular, it is said that the complexion deteriorates when eaten with pork.

The efficacy of hollyhock in the literature is summarized as follows.

Boiled hollyhock buds clear the body of stones, lower fever, detoxify and stop diarrhea.

The roots and stems dissipate heat, promote urine excretion and relieve blood clots.

Eating poached hollyhock buds can help control gonorrhea, soften the stomach, and facilitate childbirth. 

If you crush the flower bud and attach it to the burned area, it will heal well.

The roots of hollyhock are used to treat hypothyroidism. Very effective in removing pus-filled blood from uterine inflammation and getting rid of bad things in the uterus. Red flowers are effective for red excessive vaginal discharge, and white flowers are effective for white excessive vaginal discharge.

How to use ...

• The root has excellent effects on various gynecological diseases of women, such as uterine blood circulation disorders, excessive vaginal discharge, and uterine bleeding. It is recommended to drink an appropriate amount of hollyhock root and drink it frequently.

• In case of gonorrhea, crush the washed hollyhock root and boil it in water to drink.

•  In case of acute gonorrhea, drink 5-10g of hollyhock root and 5g of plantain every day as a decoction.
•  If the pain is severe due to the boil, peel the black bark of the root, crush it, and attach it to the boil. It gets better as the pain goes away.
•  In case of pain due to excessive secretion of vaginal secretions, powder dried flowers in the shade and take 35-40 g 3 times a day on an empty stomach. In this case, always use white flowers.
• If you have difficulty urinating, you can decoction the powdered seeds.
•  For bladder stones, grind the roasted seeds and knead it with warm alcohol. And take it before meals.
• If blood is mixed with urine, powder dried hollyhock stems and knead with alcohol, then take 1 tablespoon 3 times a day. A simple method, but quite effective.                   

Cautions  👉    Hollyhock seeds are effective against gonorrhea and treat major and all lumps             and boils.  However, abortions may occur, so pregnant women should be careful. 👉    Hollywood is effective for various gynecological diseases,  but it is not                           recommended for women with low body temperature. 👉   Type O or AB is good for benign constitution, but be careful as it can be harmful          to type B or A. 👉   In particular, it is said that the complexion deteriorates when eaten with pork.

#접시꽃효능, #여성질환, #여성질환_접시꽃 효능, #접시꽃_먹는 방법, #약용식물, #medicinal herbs, #medicinal herbs, #rose mellow, #struggling with health problems, #the efficacy of hollyhock,  #gynecological diseases, #urinating

                    

Thrombus and Fermented Soybeans2_ 집에서 발효 콩을 만드는 법과 생 청국장 비빔밥

 Thrombus and fermented soybeans

'A thrombus is a lump formed by local coagulation of blood components of blood vessels or the heart, and may be caused by various factors such as endothelial damage, inflammation, and arteriosclerosis. These clots are known to be the leading cause of sudden death from heart attack, acute myocardial infarction, and stroke. Therefore, continuous management is required in daily life. Consuming fermented soy may be one way to prevent blood clots. Here, I would like to introduce the efficacy of soybeans and fermented beans, how to make fermented beans at home, and my recipe for deliciously eating fermented beans.'

#Making fermented beans at home

preparations : 

1. 500g soybeans, 750ml water (generally 1.5 to 2 times the amount of water)
2. Electric blanket
3.  1 dry cotton cloth
4.  2 wet cotton cloths
5. bath towel or blanket
6.  A flat natural colander with a diameter of about 50 cm

how to make: 

1. Wash the beans thoroughly and soak them in water for at least 12 hours.
2. Boil the beans slowly over low heat. ☝ Boil beans until well mashed for better fermentation.
3. Preheat the temperature of the electric blanket to 37-40 degrees Celsius, and then lay a cotton cloth on it. ☝ A constant temperature must be maintained.
4. In a flat colander made of natural materials such as straw or bamboo, place a wet cotton cloth on top and spread the boiled beans evenly.
5. Place a new damp cloth over the boiled beans.
6. Place a colander filled with boiled beans on top of the electric blanket.
7. Wrap both the electric blanket and the colander of boiled beans in a bath towel or blanket to keep the temperature from leaking and to keep surrounding germs from entering the blanket. ☝You can use a styrofoam box instead of  a bath towel or blanket
8. Maintain the same temperature and ferment for about 3 days.
9. When white sap rises, fermentation is complete.
10. After cooling, put the amount you want to eat at a time in a container, seal it, refrigerate it for 7 days, then freeze it in the freezer, and then take it out one by one each time you eat it.

Much easier with an electric rice cooker or yogurt maker  Add 1 serving of fresh natto from the market to boiled soybeans that have been drained of water.  Mix evenly  Put in a rice cooker or yogurt maker, and ferment at 40 degrees for 24 hours and it's done~!!!

👉  Frozen storage is possible for up to 6 months.
👉  7 days of refrigerator is the peak season for yeast. 

        Don't forget to put it in the freezer after 7 days, as it will start smelling after 7 days.

The more you stir with chopsticks or fork, the more sticky, thread-like Bacillus bacteria are formed.

☝  Goes well with green onions. The #allicin component in green onions is known to aid in the absorption of vitamins in soybeans. You can also add fish sauce, mustard sauce, soy sauce, egg yolk, sesame oil, sesame seed, etc.

My delicious recipe for fermented soybeans : 

#Raw Cheonggukjang Bibimbap

☝👀Soybeans are rich in protein and contain isoflavones, which boost immunity and maintain hormonal balance, and lecithin, which has a bactericidal effect that corrects intestinal function and relieves fatigue. In addition, it is rich in enzymes that prevent high blood pressure and dissolve blood clots, and is rich in calcium, magnesium, and dietary fiber.

preparations :

1.  Natto or raw Cheonggukjang
2.  Onion, red paprika, yellow paprika, tomato, lettuce, sprout,
3. 1 egg yolk,
4. Cooked rice 
5. Dressing: 1Ts orange marmalade or citron marmalade(유자청), 1Ts Korean red pepper paste, 1Ts soy sauce, 1Ts sesame oil, 1ts sesame seeds, 1ts vinegar.

How to cook :

1. Wash the onion, tomato, and red and yellow paprika, drain and cut into cubes.
2. Shred the washed lettuce.
3. Wash the sprouts thoroughly and drain the water before use. ☝ Fruits and vegetables are more likely to become contaminated with listeria and norovirus if not properly washed and rinsed.
4. Put the prepared vegetables on top of the rice and put an appropriate amount of fermented beans on it. 
5. put appropriate red pepper paste orange marmalade dressing to suit your taste.
6. After placing the egg yolk in the center, sprinkle with sesame oil and sesame seeds
7. Mix with rice 

※ The aroma and the bittersweet taste of orange or citron marmalade will cover the subtle taste and texture of fermented soybeans that you may feel uncomfortable with.

☝      Instead of mixing rice with vegetables and natto, you can eat it as a salad with whole wheat bread. When eating with bread, add more soy sauce, sesame oil, olive oil, and lemon juice instead of red pepper paste

☝   Beef is the best source of protein and contains all the essential amino acids. However, if you have high blood pressure or vascular-related diseases such as heart disease, you should reduce the fat in your meat. Although soy can be a protein substitute for meat, soy is not a complete protein food. Soybeans and wheat contain eight amino acids. Rice and wheat are low in lysine but high in methionine. Soybeans are rich in lysine but low in methionine. In other words, the combination of these two foods provides all the essential amino acids.

☝   Eggs contain a lot of cholesterol, but the cholesterol in eggs does not significantly affect blood cholesterol. Eggs are an almost perfectly balanced protein that contains all of the nutritionally essential vitamins and minerals, except for vitamins C and B3 (niacin). Eggs also provide omega-6 fatty acids and the antioxidants zeaxanthin and lutein. Egg white called albumin contains 90% of egg water and half of protein, and the most abundant protein in egg white is oval albumin (egg white albumin). The yolk contains half of the whole egg protein, along with essential fatty acids, as well as iron, thiamine, fat, cholesterol, vitamins A, D, E, and K. Eggs are one of the rare foods that provide vitamin D.

#집에서발효콩만들기 , #the efficacy of fermented beans, #청국장비빔밥 , #발효콩효능 , #청국장효능, #달걀의효능, #천연혈전치료제, #천연고혈압약, #약이되는식품_발효콩, #약이되는식품, #필수아미노산, #완전단백질식품,

#Soybeans, #rich in protein , #boost immunity, # hormonal balance, #lecithin, # bactericidal effect,  #intestinal function, #relieves fatigue, #rich in enzymes, #high blood pressure, #dissolve blood clots, #rich in calcium, #magnesium, #dietary fiber, #lysine, #methionine

Thrombus and Fermented Soybeans1 _ 천연 혈전 용해제, 발효콩

#Thrombus and fermented soybeans

A thrombus is a lump formed by local coagulation of blood components of blood vessels or the heart, and may be caused by various factors such as endothelial damage, inflammation, and arteriosclerosis. These clots are known to be the leading cause of sudden death from heart attack, acute myocardial infarction, and stroke. Therefore, continuous management is required in daily life. Consuming fermented soy may be one way to prevent blood clots. Here, I would like to introduce the efficacy of soybeans and fermented beans, how to make fermented beans at home, and my recipe for deliciously eating fermented beans.

Soybeans are the most nutritious, digestible and one of the cheapest sources of protein among legumes.. The scientific name is 'Glycine Max'. Originating from the Korean Peninsula and Manchuria, it is currently widely cultivated in the United States, Brazil, and Argentina, and more than half of the world's soybean production is produced in the United States.

Calorie per 100 g of soybean is 391 kcal, usually in September to October, when all leaves fall and the moisture content of the seeds falls below 13%, harvested by machine and stored. These seeds are 17% oil, 63% powder, and 50% protein.

 

Soy flour is used as a high-protein meat substitute in many foods, including infant formula, and also provides meat textures such as minced meat and bologna sausage products. In other words, it is known as the meat of the field. Because soybeans are starch-free, they are a good source of protein for diabetics.

In addition, isoflavones help calcium absorption and help prevent osteoporosis, and saponins have antioxidant properties. Soy beans are also effective as an antidote and diuretic.

 

In Far East Asia, such as China, Korea, and Japan, it is widely consumed in the form of soymilk, a white suspension, and tofu, a coagulated food similar to cottage cheese. Also, bean sprouts are used as salad ingredients or vegetables, and beans are stir-fried in a frying pan without oil and eaten as a snack.

Soybeans are an important source of vegetable protein and fat, which are lacking in rice, as an ingredient in traditional foods such as soy sauce and soybean paste that Koreans consume every day. Korean Cheonggukjang, soybean paste, and Japanese natto, made from fermented soybeans, have been found to be particularly effective for #vascular health.

Soy sauce in Korea is made by fermenting soybeans, while soy sauce in Japan is made by fermenting soybeans and wheat. This fermented food is a very effective medicinal food for dissolving blood clots.

Cheonggukjang in Korea and natto in Japan are foods that are fermented for a short period of time, while doenjang is foods that are stored for a long time after fermentation. Doenjang, which is already fermented soybean paste, is separated from the soy sauce and transferred back to a large jar for further aging at a specific temperature. Korean Cheonggukjang is also available in dried and powdered form. It's readily available online or in grocery stores. Its efficacy is not much different from raw cheonggukjang, and in particular, cheonggukjang powder is mixed with yogurt or milk and used for skin care.

These fermented soy foods are nutritionally high in protein. It contains isoflavones that enhance immunity and help balance hormones, lecithin that corrects intestinal function, recovers from fatigue and sterilizes, enzymes that prevent high blood pressure and dissolve blood clots, calcium, magnesium, and plant fiber. Fermented soybeans are effective for weight control with 212 kcal per 100 g.

Nattokinase is a beneficial bacilli that dissolves blood clots in this fermented soy food. When Bacillus subtilis is added to boiled soybeans, Bacillus subtilis eats boiled soybeans and grows, producing a substance called nattokinase that breaks down blood clots.

This particular bacillus was discovered in 1987 by Professor Sumi of Japan and named nattokinase.

Nattokinase promotes the production of urokinase, which breaks down blood clots in the body, and plasmin, a thrombolytic enzyme. There are several types of Bacillus, but most of them belong to harmful bacteria such as anthrax. Nattokinase is one of the beneficial bacteria in the human body among these various Bacillus bacteria.

Black bean sauce is one of the representative fermented foods in China. It is made by fermented black soja beans and adding various seasonings. On the other hand, in Korea and Japan, soybeans are fermented. In Korea, cheonggukjang and doenjang are representative fermented foods, and in Japan, natto and miso are representative fermented foods. As such, there is no need to use soybeans to make fermented soybeans. You can also make this fermented food with lentils, black beans and chickpeas.

Making 'Doenjang' is not an easy task. However, 'cheonggukjang' and 'natto' can be easily made at home by anyone with a little diligence. In particular, people suffering from blood or thrombosis-related diseases such as high blood pressure, heart disease, and stroke are advised to consume this fermented food regularly. These fermented foods are safe, non-toxic, and require no intake restrictions. Fermented soybean food is not a perfect treatment for hypertension or vascular disease of various unknown causes. However, it can be the answer to prevent blood clots. This is because it can dissolve blood clots without side effects. It dissolves blood clots better than aspirin, and is high in protein, low in calories, and does not burden the stomach at all. I am sure that this fermented food is a very good medicine for blood clot management that can be obtained from nature. Someday, this may be replacing your high blood pressure medication.

Here's an easy way to make fermented soybean food full of nattokinase at home.

You may be unfamiliar with its indescribable subtle, greasy texture.

Even My mom, who is taking pills for her blood pressure, She strongly refuses to eat this raw.

Asians don't even eat raw for taste. 

Most people  use it as a seasoning for a variety of foods or cook it in stews.  

The recommendation to eat raw is probably due to concerns about the amount of sodium that can be included in dishes.

Do not worry. I will introduce my own recipe that you may never get tired of eating every day.

Now you are one step closer to the world of healthy taste.

👉For more information on how to make fermented beans and for my secret recipe, please refer to the following article on my blog.

#천연혈전용해제, #thrombus, #blood clot, #발효콩의 효능, #고초균, #바실러스균, #청국장, #발효식품, #the efficacy of fermented beans, #struggling with health problems, #청국장비빔밥, #홈메이드발효콩, #Soybeans, #rich in protein , #boost immunity, # hormonal balance, #lecithin, # bactericidal effect,  #intestinal function, #relieves fatigue, #rich in enzymes, #high blood pressure, #dissolve blood clots, #rich in calcium, #magnesium, #dietary fiber, #lysine, #methionine

Hypertension and Dietary Strategies

 

   High blood pressure can be asymptomatic for years or even decades. However, even without symptoms, hypertension damages blood vessels and greatly increases the risk of stroke, kidney disease, and heart disease. Therefore, periodic inspections should be performed once a month. The cause of high blood pressure is not known with certainty. In particular, despite a temporary increase in blood pressure, the normal blood pressure level, 'white coat hypertension', may be related to cardiovascular disease. Normal blood pressure is less than 120/80 mmHg.

<#Blood pressure standard>

① Normal blood pressure: systolic blood pressure less than 120 mmHg, diastolic blood pressure less than 80 mmHg 

② Prehypertension: systolic blood pressure 120 to 139 mmHg or diastolic blood pressure 80 to 89 mmHg 

③ Stage 1 hypertension (mild hypertension): systolic blood pressure 140 to 159 mmHg or diastolic blood pressure 90 to 99 mmHg 

④ Hypertension 2 Stage (moderate or greater): systolic blood pressure greater than 160 mmHg or diastolic blood pressure greater than 100 mmHg

More than 90% of high blood pressure is essential hypertension, and in most cases the cause is unknown. The remaining 5-10% have secondary hypertension with a clear cause. Essential hypertension, which accounts for the majority of hypertension, is not caused by a single cause. Several factors cause high blood pressure. Among them, genetic factors (family history) are the most common, and other factors include aging, obesity, hyperlipidemia, diabetes, smoking, menopause, lack of exercise, and stress. Dietary factors include excessive intake of sodium, fat, and alcohol, and insufficient intake of potassium, magnesium, and calcium. Drug factors include oral contraceptives, antacids, anti-inflammatory drugs, and appetite suppressants. The role of diet in hypertension remains controversial because most hypertensive patients have multiple risk factors. However, a low-fat, low-calorie, salt-restricted diet is very important for managing high blood pressure.

#Diet and lifestyle changes can lower blood pressure to a healthy range, and in fact, people who manage their blood pressure through diet see almost the same improvement as taking medication. However, many people need medication, and taking medication if needed is also an important part of long-term cholesterol control. The main types of blood pressure medications include diuretics that reduce water in the body, beta blockers that slow the heart rate, and ACE inhibitors that dilate blood vessels. Although these drugs are generally safe, they can cause a variety of side effects, including dizziness, dehydration, insomnia, and in some cases lower than normal blood pressure. 

Many people know that high cholesterol means high blood pressure, but not everyone with #high cholesterol will have high blood pressure. For example, I have pretty high cholesterol, but I have severe low blood pressure. It's also true that as you gain weight, your arteries circulate more blood, which raises your blood pressure, but you don't need to lose too much weight. Losing just 5-10% of your body weight is enough to bring your blood pressure back to the normal range. Therefore, it is more important to practice a healthy, low-calorie diet and intake control than to lose weight. Also, regular exercise of about 1 hour every day is good for preventing high blood pressure. There may be special types of exercise, but walking and other active activities in your daily life may also be beneficial.

The sodium in salt can raise blood pressure if you consume too much. Even if you use less salt when cooking, it's always a good idea to check food labels as sodium can be hidden in the unexpected foods we eat. 

Adequate potassium intake lowers sodium levels and lowers blood pressure. The recommended daily amount of potassium is 3500 mg, but higher doses may be needed to control high blood pressure. Potassium is abundant in fruits and all kinds of fresh foods. 

It is also important to get enough calcium and magnesium. This is because insufficient intake of calcium and magnesium raises blood pressure. However, calcium and magnesium are not medications for high blood pressure. This points to the importance of a balanced diet rather than a diet focused on calcium and magnesium intake. 

                 👉  See other articles on vitamin and mineral functions and deficiencies on my blog! 

 Magnesium is also found in green leafy vegetables, whole grains, legumes, lean meat, and poultry that contain potassium and magnesium. The good news is that many of these foods are rich in fiber, which can also help lower cholesterol. This is due to the special function the fiber has. There are two types of cholesterol in the blood. One is LDL, which is the bad cholesterol that causes high blood pressure and heart disease, and the other is HDL, which is good for the body.

LDL, called low-density lipoprotein, precipitates in blood vessels and promotes clot formation to stop blood flow, and high-density lipoprotein, HDL, removes excess LDL from the blood and transports it to the liver for disposal.

In order for the liver to make bile, cholesterol must be drawn in from the blood, and bile, a digestive juice, is excreted by binding with soluble dietary fiber. It also reduces the risk of colon cancer. Fruits, whole grains, and vegetables are rich in potassium and magnesium, which lowers sodium levels and is high in fiber, which is like killing two birds with one stone. This is why high-fiber foods are highly recommended for people with high blood pressure. In particular, the skins of grains such as oatmeal and the skins of fruits and vegetables such as apples are rich in fiber.

<2types of cholesterols in the blood>

LDL	It precipitates as bad cholesterol and causes high blood pressure and heart disease.
HDL	Takes cholesterol out of the sediment as good cholesterol.

 ☝Statins (cholesterol-lowering drugs) lower cholesterol levels by slowing the liver's cholesterol production, but there are many problems, such as interfering with the body's ability to produce vitamin D.

Many people turn to salad bars for a healthy diet. However, salad bars cause E. coli, Salmonella and Staphylococcus aureus to develop due to raw vegetables that are not washed properly.

Doctors recommend that people with high blood pressure limit their meat to three to four servings a week and eat more fish instead. This is because fish contain omega-3 fatty acids that can help lower blood pressure. Omega-3 fatty acids and garlic reduce the risk of blood clots by lowering LDL in the blood and increasing HDL. That said, it has the potential to reduce the risk of heart disease and stroke. All fish contain omega 3, but blue-backed oily fish such as salmon, tuna and sardines contain more omega 3.  Another reason omega 3 fatty acids are important is that they are essential fatty acids that the body cannot make and must obtain. In other words, a low-fat, low-calorie diet means replacing a diet high in saturated fat with a diet high in unsaturated fat. 

The brain is 60% fat, and the body needs a constant supply of fat. The body can make most of the fat it needs from other fats or raw materials. However, the two essential fatty acids that the body cannot make and must be consumed are alpha-linolenic acid (an omega-3 fatty acid) and linolenic acid (an omega-6 fatty acid). Both are found in nuts and seeds, especially flaxseed. Fat helps to absorb and utilize some vitamins and is #involved in the formation and #repair of nervous tissue. 

It is also used to maintain healthy skin, hands, and toenails, and to make hormones that regulate blood pressure, the immune system, growth, and blood clotting. Fat is also the basis of all cell membranes that surround all cells and internal structures in the body. As such, fat is an essential nutrient that is beneficial to the human body. But the problem is that you abuse margarine instead of butter. Margarine is a trans fat (saturated fat) made by hydrogenating fatty acids in vegetable oils. Trans fats have been widely linked to health problems. 

The only monounsaturated oils are olive oil, sesame oil, canola oil, and sunflower oil. Coconut oil contains saturated fats. Most vegetable oils contain omega-6, but flaxseed is a rare example of being rich in omega-3. However, flaxseed oil is not only low in fiber but also contains more calories, so using too much can cause weight gain.

#Foods that are beneficial for high blood pressure include:

    Oats, oatmeal, flaxseed, whole grains, brown rice, cinnamon, ginger, dates, dark chocolate, hawthorn, hibiscus, red grapefruit, nuts, low-fat or non-fat milk, shiitake mushrooms, garlic, onions, strawberries, beets, spinach, cola Bee, broccoli, apples, grapes, bananas, avocados, other seasonal fruits and vegetables rich in vitamin C, vitamin 3(niacin), green tea, legumes, tofu, oily fish such as salmon and mackerel, a balanced diet. 

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• # Pectin from apples and grapes mops up excess cholesterol in the intestine and is excreted along with fat and cholesterol.

• Raspberry contains the highest amount of omega-3 fatty acids of any raw fruit. 100 grams of raspberries contain one-fourth of the recommended daily amount of vitamin C, especially vitamin K and manganese, and are rich in beneficial antioxidants.

• Onions and their relatives (garlic, chives, green onions, leeks, etc.) are powerful herbs for phytochemicals.

• Tomatoes need to be cooked to release more lycopene.

• 150 grams of strawberries contain all the vitamin C you need for a day.

• Not all ready-to-eat foods are bad. Canned, frozen fruits and vegetables, and ready-to-eat soups are good sources of nutrients and fiber, and sometimes contain more vitamins and phytochemicals than fresh ingredients. However, sugar and salt are often added to enhance the taste.

☝ Organic food refers to crops raised with natural fertilizers or pesticides and livestock raised with organic feed, which is also a kind of natural food. However, natural foods are not necessarily organic, and they are also different from pesticide-free foods.

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