"Delicious Eating Techniques to Lower Blood Pressure by 8%: A Practical Guide for Lunch and Dinner Based on the Latest Research"

Table of Contents

1. Introduction: Latest Evidence on Hypertension and Dietary Habits

2. Summary of Mirror Article and Implications for Japanese People

3. Nutrients That Lower Blood Pressure and Their Mechanisms

4. Lunch Guide: One-Plate Aiming for an 8% Reduction

5. Dinner Guide: Best Mix of DASH × Japanese Cuisine

6. Time-Restricted Eating (TRE) Strategy

7. Recipe Details (7 Days)

8. Choosing Ingredients and Seasonings & Shopping List

9. Practical Points for Dining Out and Convenience Stores

10. How to Enhance Synergistic Effects with Overall Lifestyle

11. Frequently Asked Questions (FAQ)

12. Conclusion: Five Tips to Keep Going

13. List of Reference Articles (Click to Open)
    
    

1. Introduction: Latest Evidence on Hypertension and Dietary Habits

The prevalence of hypertension among Japanese people is estimated to be about 43 million, making it the greatest risk factor for cardiovascular events. Dietary therapy alone has been reported to reduce systolic blood pressure by 5-11 mmHg and diastolic blood pressure by 3-5 mmHg, demonstrating effects comparable to pharmacotherapyWikipedia.

2. Summary of Mirror Article and Implications for Japanese People

Mirror article states that

• Increasing whole grains by 30 g reduces hypertension risk by 8%

• "Recommended: Multigrain bread + canned fish for lunch, low-fat protein + colorful steamed vegetables for dinner"

• Salt intake should be less than 5 g per day, processed meat less than twice a week
  
  (refer to the reference articles for the original URL). This article proposes a method to adapt this to Japanese food culture, reducing the salt content in miso, soy sauce, and pickles common in Japanese food, while compensating satisfaction with broth, aromatic vegetables, and fermented foods.

3. Nutrients That Lower Blood Pressure and Their Mechanisms

It is believed that consuming these in a balance of **"reduced salt + increased potassium"** is the most efficient way to lower blood pressurehealthpartners.com.

4. Lunch Guide: One-Plate Aiming for an 8% Reduction

• Main Dish: Whole grain bun or brown rice ball (ensuring 30 g of whole grains)

• Main Course: Canned mackerel in water (EPA & DHA) + unsalted tomato sauce

• Side Dish: Baby leaf and bell pepper salad (olive oil & lemon)

• Dairy: 100 g unsweetened yogurt (calcium supplement)
  
  

★Points

1. Drain the canned juice well as it contains a lot of salt

2. Add lemon juice for acidity to enhance umami without using salt

3. Fruit: One kiwi (polyphenols + vitamin C)

5. Dinner Guide: Best Mix of DASH × Japanese Cuisine

• Main Dish: 150 g brown rice

• Main Course: Grilled salmon with salted rice malt (umami of rice malt for reduced salt)

• Soup: Miso soup with plenty of ingredients (tofu, wakame, komatsuna)

• Side Dish: Steamed vegetables in five colors (broccoli, carrot, red and yellow bell peppers, green beans) with 2 teaspoons of extra virgin olive oil

• Dessert: Berries and 10 g high-cacao chocolate
  
  

This configuration achieves less than 1,200 mg sodium and more than 3,500 mg potassium, meeting WHO recommended standards.

6. Time-Restricted Eating (TRE) Strategy

In a 14-week RCT, it was found that restricting meal times to within 8 hours alone reduced systolic blood pressure by an average of 3 mmHgAHA Journals.

1. Breakfast 8:00 / Lunch 12:30 / Dinner 19:30 → 12 h

2. Breakfast 7:00 / Lunch 12:00 / Dinner 15:00 → 8 h (recommended)
   
   

If "early dinner" does not fit the Japanese lifestyle rhythm, simply reducing dinner to 70% of lunch can still be effective.

7. Recipe Details (7 Days)

※Set composition of lunch + dinner per day / Balanced combination of DASH diet + Japanese food elements.

✅【Day 1】

【Lunch】

• ● Whole grain sandwich (canned mackerel in water + unsalted tomato sauce + lettuce + red bell pepper)

• ● Vegetable soup (carrot, cabbage, onion)

• ● Unsweetened yogurt + 1/2 kiwi

【Dinner】

• ● 150g brown rice

• ● Grilled salmon with salted rice malt

• ● Miso soup with plenty of ingredients (komatsuna, tofu, nameko)

• ● Spinach and enoki mushroom ohitashi

• ● 10 blueberries + 1 piece of 72% cacao chocolate
  
  

✅【Day 2】

【Lunch】

• ● Brown rice ball (salmon flakes & black sesame)

• ● Mini salad (baby leaf + tomato + steamed soybeans)

• ● Miso soup (wakame, eggplant)

• ● 100ml soy milk (unsweetened)

【Dinner】

• ● Oatmeal Japanese-style porridge (broth + chicken breast + komatsuna)

• ● Steamed vegetables (broccoli, carrot) + small amount of sesame oil

• ● Cold tofu + grated ginger + chopped green onion

• ● 1/4 apple
  
  

✅【Day 3】

【Lunch】

• ● Whole grain pasta with tomato sauce (with tuna and mushrooms)

• ● Green salad (lettuce, cucumber, purple cabbage) + non-oil perilla dressing

• ● Low-fat yogurt + 1/2 banana

【Dinner】

• ● 150g barley rice

• ● Steamed chicken breast with plum and shiso