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Hypertension (2)

Translated by Parkson Wong

(Chinese version¡y°ª¦åÀ£¡q¤G¡r¡zby Dr. Hung-Ying Shih was published on EHVA Newsletter 33, March. 2006)

Low saturated fatty acid and low cholesterol diet

This article discusses ways for people to lower levels of blood cholesterol by watching their diet, especially watching LDL (low-density lipoprotein) cholesterol. There are two sources of blood cholesterol: cholesterol that comes from the food we ingest and cholesterol that is manufactured by our own bodies. For most people, the major contributing factor is the food they eat, for example, fat, saturated fatty acids and other high cholesterol foods. It is important to know the cholesterol and fat content of the food so that we can reduce our intake of cholesterol. Eating more foods with low cholesterol and low saturated fatty-acids and eating less foods with high cholesterol content is a safe way of lowering blood cholesterol levels.

Basic Facts:

  • Cholesterol: Mostly comes from animal products, for example, both egg yolk and liver contain high levels of cholesterol. Animal fat also contains cholesterol. Vegetables and oil from plants (for example olive oil, corn oil and peanut oil) do not contain cholesterol.
  • Saturated fat: Saturated fat is solid at room temperature; usually comes from animal fat, for example, milk products, meat, butter, and lard. Some plant products also contain saturated fat, like chocolate, coconut oil and palm oil. Because saturated fats taste better, the food industry uses the process of hydrogenation to produce saturated fat as shortening and margarine from unsaturated fat.
  • Polyunsaturated fat: plant oil, usually in liquid state. One must be careful when purchasing polyunsaturated fats as the ratios of polyunsaturated fat differ from brand to brand. Also, synthetic oil can also be branded as polyunsaturated fat.¡@
  • Monounsaturated fat: these are liquid at room temperature. Olive oil contains mostly monounsaturated oil. Avocado and nuts also contains monounsaturated fat. Monounsaturated fat is an important part of a healthy diet.
  • Polyunsaturated fat is very easily oxidized especially under high temperature. Deep frying with unsaturated fat is as bad as using saturated fat and can actually be worse as unsaturated fats will react and its composition will change under high temperature.
  • Triglyceride: mainly come from the metabolic waste of digested sugar and starch, but are also present in plant and animal oil and fat. Triglycerides are also known as ¡§neutral fat¡¨. A high blood triglyceride level might increase the risk of heart attack and hypertension. High level of triglyceride is also bad for organs, and the skeletal / muscle systems.

Simple clinical results:

A patient's cholesterol and triglyceride level went from 154 mg and 250 mg respectively to 225 mg and 375 mg after failing to control his diet for a few months. After 3 weeks of controlling his diet, his cholesterol and triglyceride drops back to 145 mg and 129 mg. This simple clinical result demonstrates the importance of diet in controlling blood cholesterol and triglyceride levels in the blood.

What to look out for in the diet:

  • Low salt, low sugar, low fat, low protein and high fiber diet
  • Calorie intake, considering each individual's body weight and activities
  • Good eating habits: a big breakfast, a good lunch with a single protein source, and a light dinner.
  • Avoid food additives and deep fried food
  • Chew slowly and thoroughly before swallowing; avoid hard food. Cut meat into smaller piece and chew well.¡ò
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¾Ç±À®³«e¡A§Úªº»L·|©âµ¬¡A¤Q¤Àµh·¡¡F²{¦b¾Ç·|¸}³¡±À®³¡A¯u¬O¦Ê¸Õ¦ÊÆF¡A«D±`¯«©_¡A´N³o»ò²³æªº°Ê§@¡A¬Ù¦Y³\¦h­WÀY¡C

¨C¦¸°µ§¹±À®³¡A¥þ¨­·P¨ì»´ÃP´r§Ö¡F¤ñ¦Y¥ô¦ó¸É«~³£¦n¡A©Ò¥H¨C¬P´ÁÁöµM«Ü¦£¡A§Ú¤@©w©â¥X®É¶¡¨Ó½m²ß±À®³¡A°·±d¬O¦h»ò­«­n°Ú¡I ¡qFrom Paul & Lily Lee¡r

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Your Tui-Na class is one of the highlights of my week and I try never to miss it. The exercises get rid of my aches and pains. I am in a much better shape the day of the exercise and the next day.

It is clear I should do the exercises more than once a week. But it is great that the class is here! ¡qFrom Ilana¡r

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I have been taking Tuina class for most of this year. As a result of the class, I feel much more energized and relaxed than I did before I took the class.

I feel very lucky that I found this class and the teacher. I hope the class willcontinue for a long time. ¡q From Marcia Laris¡r

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¤@¯ë¤H¤ñ¸ûª`­«¤ßŦ¯fªº¹w¨¾¡A¦Ó©¿²¤¹ï¤¤­·ªº¹w¨¾¡C¬ü°ê¤¤­·¨ó·|2006¦~¡§¦p¦ó¨¾¤î­º¦¸¤¤­··Ç«h¡¨ªº¥D­n§@ªÌLarry B. Goldstein »¡¡G¡u³\¦h¤H¥H¬°¥L­Ì¦b«OÅ@¤ßŦªº¦P®É¡A¤]«OÅ@¸£¡v¡A¨ä¹êÁöµM«Ü¦h¾É­P¤ßŦ¯f¡B¤¤­·ªº¦MÀI¦]¯À¬Û¦ü¡A¤]¦³«Ü¦h¬O¤£¦Pªº¡C

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Red Vinasse Vegetable Bun

Ingredients: Shitake mushroom(fresh) 12 Medium Carrot 1 Large
Cabbage 1(Small) Jicama ½ 
Celery 5 Stalks Braised tofu wrap 5
Seasoning: Olive oil 1 Tbsp Pepper powder ¼  tsp
Brown sugar ¼ tsp Salt ½  tsp
Rocoto oil 1 Tbsp Lotus powder or cornstarch ¾  Tbsp
Water 1 Tbsp
Preparation: Filling:
  1. Dissolve Lotus powder in Water to make a thickening solution.
  2. Wash mushroom, carrots, cabbage, jicama and celery, remove excess water and shred to thin pieces. Cut braised tofu wrap into thin pieces.
  3. Add 1 Tbsp olive oil in a wok, Cook shitake mushroom under medium high heat until done.
  4. Add shredded carrot and jicama, cook until tender.
  5. Add cabbage, celery shreds and braised tofu wrap shreds.
  6. Add pepper powder, brown sugar, salt and rocoto oil. Mix well.
  7. Add lotus thickening solution, Mix evenly. Set aside to let it cool.
Procedure:
  1. Cut the dough into 20 pieces. Press down with palm of hand to flatten.
  2. Place 1Tbsp filling in the center of dough. Gather up edges of dough around filling in loose fold. Bring folds together at top and twist to make a stem.
  3. Let the bun rise in 10 to 30 minutes depending on the weather.
  4. Steam the bun with high heat for 10 minutes.
Servings: 20 persons
Note:
  1. Dough: Please refer to Red Vinasse Steam Bun, p. 8, No. 37, EHVA newsletter.
  2. Rocoto oil: Please refer to Cooking tips, p.5, No. 37, EHVA newsletter.

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EHVA Recipe

Cabbage Dish

Ingredients: Tomato 1 (medium) Celery ½  Stalk
Cabbage ½ Dried Kelp 1 piece(5 inches)
Daikon 2 oz Fresh black fungus 1 piece
¡@ Shitake mushroom 2 pieces Olive oil ¾  Tbsp
¡@ Salt ⅛ tsp Water 1 bowl (6 oz)
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preparation:
  1. Soak Shitake mushroom, Kelp in water until tender. Cut kelp into thin strips.
  2. Wash tomato, cabbage, celery, daikon, black fungus. Slice cabbage at the thick stem, cut into small pieces. Cut tomato into cubes. Slice celery, daikon, black fungus into matchstick pieces.
Procedure: Add olive oil in a wok. With medium high heat, Stir fry shitake mushroom until fragrant. Add cabbage, kelp threads, daikon, black fungus, celery, tomato and one bowl of water. Simmer under medium heat for 3 minutes.
Servings: 5 persons
Note: This dish provides a lot of fibers.

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EHVA Recipe

Marinated Burdock

Ingredients: Burdock 1 Black sesame 2 tsp
¡@ Carrot 1 oz Soy sauce 2 Tbsp
¡@ Sugar 1 Tbsp Water 3 oz
¡@ Olive oil 1 tsp ¡@ ¡@
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preparation:
  1. Wash and peel burdock, carrot. Slice burdock, carrot into matchstick pieces.(Soak burdock slices in cold water immediately to preserve the color).
  2. Stir fry black sesame seeds under low heat until fragrant. Set aside.
Procedure:
  1. Add oil in wok, stir fry burdock, carrot with medium heat. Add soy sauce and water. Turn to low heat, let simmer for 5 minutes.
  2. Add sugar, mix well. Simmer for 2 minute. Place burdock and carrot onto plate. Sprinkle black sesame. Ready to serve.
Servings: 5 persons

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Please send your tax-deductible donation to Evergreen Healthy Vegetarian Association (EHVA). Thank you!

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ªø«C°·±d¯À­¹±À¼s¤¤¤ß Evergreen Healthy Vegetarian Association
3085 Lawrence Expressway, Santa Clara, CA 95051-0713
¹q¸Ü,¶Ç¯u¡G866-841-9139 ext 3537#
ºô§}¡Ghttp://www.ehva.org
¬¥§üÁF³sµ¸³B: 8513 Elm Circle, City of Buena Park, CA 90620
¹q¸Ü¡G714-827-4925
·s¦Ë³sµ¸³B¡G ·s¦Ë¿¤¦Ë¥_¥«µØ¿³µó79¸¹,Taiwan, ROC
¹q¸Ü¡G03-553-5380
¶Ç¯u¡G03-553-1440
¥x¥_³sµ¸³B¡G P. O. Box 94-35, Taipei, Taiwan, ROC
¹q¸Ü¡G02-2940-6824
¶Ç¯u¡G02-2944-9757

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