Achieved an All-A on Health Checkup by Cutting Out Vegetable Oils! 54-Year-Old Woman's Blood Fatty Acid Fractions Demonstrate the Benefits of Traditional Japanese Food

Hello, I'm Miko, the manager of Kokako Shoten!

I've mentioned this on Instagram a few times, but in preparation for my health check-up in October, I've secretly reduced my vegetable oil intake to as close to zero as possible for the past six months and have been eating my homemade blood vessel-building amazake turmeric special (a name I made up myself 🤭) after every meal. By the way, if you take a look at Nihonjinfufu's Instagram, you can see what we eat every day.

Nihonjinfufu's Instagram

Why I decided to eliminate vegetable oil

Modern people consume too much vegetable oil. Vegetable oils are lurking in all sorts of processed foods, and we eat them without even realizing it.

Of course, I was the same way. I used to eat a lot of snacks, sweets, and junk food. Also, when I lived in Taiwan, I consumed a lot of oil, so much so that I could say I was living a life covered in oil.

After I became ill, I read a book and learned that these substances accumulate chronically in the body and cause inflammation.

Then, my mother became ill earlier this year and after undergoing detailed examinations, it was discovered that her blood vessels were becoming clogged, so she underwent two catheter surgeries to insert stents into her cardiac blood vessels.

I had always been concerned about my high triglyceride and cholesterol levels, but as I got older, they were getting higher, just like my mother's, so when my mother became ill, I decided to take action.

First, I decided to aim for my health checkup in the fall and remove the highly inflammatory vegetable oils that had accumulated in my body over the past six months.

I'd always avoided using industrially refined vegetable oils like those sold in supermarkets, so my seasoning cupboard didn't change at all. However, I also completely stopped using the traditional, naturally extracted vegetable oils I'd been using regularly up until then, so although I had to be more creative with my cooking, it wasn't too much of a hassle.

I also took my homemade Amazake Turmeric Special, which contains ingredients that are good for blood vessels, after lunch and dinner, and at the same time I happened to have also started giving up alcohol, so I ended up living a fairly stoic life.

However, halfway through, I noticed that my physical condition and skin condition were improving rapidly, and I felt such a dramatic improvement that I wondered if I could live without alcohol or oil.

Then, last month, we had our checkup, and last week the results finally came in!!! The results....blood, urine, and stool tests all came back as A's for both my husband and I! 👏

By the way, according to Dr. Chat, my vascular age is 20?! 20?! 🎉🎉🎉

Today, I would like to share with you the results of reducing vegetable oil and continuing to eat Turmeric Special for six months, based on lipid metabolism data, including the four fractions of fatty acids in the blood, which I received as an option only for myself.

The results were very interesting, so please take a look.

Here is the 100% pure Yaeyama Chlorella I drink every day⬇️

He revealed the results of a blood test he took five years ago at age 49.

Before that, I'm going to self-destruct because I still have the results of my regular company health checkup that I had just before the COVID-19 pandemic hit. Lol

At the time, I was running a company in Taiwan and helping out at my husband's shop, so I was working around the clock without a break. (Soon after this, I developed palmoplantar pustulosis, an autoimmune disease, and for the next few years, due to the COVID-19 pandemic, I was unable to get tested.)

At that time, my triglycerides were high and my total cholesterol was abnormal, so I thought I had the same constitution as my mother and blamed it on genetics.

• Total cholesterol: 243 mg/dL
• HDL cholesterol: 80 mg/dL
• LDL cholesterol: 137 mg/dL
• Neutral fat: 128 mg/dL

At that time, my triglycerides were high and my total cholesterol was abnormal, so I thought I had the same constitution as my mother and blamed it on genetics.

Related article: My experience of curing my autoimmune disease by quitting steroids

54-year-old checks his "lipid metabolism" with a blood test

I'm 54 years old this year, a perimenopausal woman. I'm at an age where it's generally said that it's difficult to improve your health. But that's exactly why I want to tell you that even middle-aged and older women, or rather, especially middle-aged and older women, can dramatically improve their health if they take the right approach .

▶ Test results (lipids)

• Total cholesterol: 165 mg/dL ↓ ( 243 mg/dL )
• HDL cholesterol: 65 mg/dL↓ (80 mg/dL)
• LDL cholesterol: 82 mg/dL ↓ ( 137 mg/dL )
• Casual triglycerides: 41 mg/dL ↓ ( 128 mg/dL )
  
• DHLA: 12.8 μg/mL
• AA (arachidonic acid): 171.3 μg/mL
• EPA: 114.2 μg/mL
• DHA: 121.8 μg/mL
• EPA/AA ratio: 0.67 (standard 0.48~)

The result this time was "All A's."

I will try to break down what we can learn from this in as easy-to-understand a way as possible.

1. What is the overall cholesterol balance?

First, let's start with the "cholesterol" part, which you may have heard of before.

• Total cholesterol: 165
  → Neither too low nor too high, just in the middle zone.
• HDL cholesterol (good): 65
  → It's quite high. It's a cleaning agent that protects blood vessels.
• LDL cholesterol (bad): 82
  → This is a relatively low and stable number within Japan's standard range (60-119).
• Neutral fat: 41
  → This is a fairly low number, given that a value of 150 or less is considered desirable.

Roughly speaking,

"High HDL, moderate LDL, and very low triglycerides."

This was a lipid profile that was very close to the ideal pattern.

What surprised me most was the triglyceride level of 41 mg/dl.
Compared to the average value for women in their 50s (100-150 mg/dl), this is apparently the ideal level for women in their 20s.

In particular, high triglyceride levels can lead to: excessive consumption of sweets and carbohydrates; excessive alcohol consumption; and a tendency toward metabolic syndrome.

This is often suspected, but the number 41 is the exact opposite.
This can be taken as a sign that you are managing your sugar and alcohol intake fairly well .
This may also have the effect of completely abstaining from alcohol.

Related article - "A 54-year-old woman has quit drinking!" I'll share how I was able to quit drinking after over 30 years of drinking!

2. What happens to LDL and HDL in terms of "flow"?

It's hard to imagine it just by looking at the size of the numbers, so
I think it's good to think of it in terms of "flow" as follows:

• LDL 82 mg/dL
  → The amount of cholesterol delivered to the whole body from the adrenal glands and liver
• HDL 65 mg/dL
  → Unused excess cholesterol,
  The values collected by the "cleaning staff" that returns the blood to the liver

The sending side is 82 and the collecting side is 65, so

A state in which there is a sufficient amount of cholesterol returning compared to the amount of cholesterol that is being released

This means that it was sent out but not used .

If you have chronic inflammation or a lot of trouble in your blood vessels,
LDL (the value sent out) increases and HDL (the value collected) decreases, making this ratio prone to collapse.

In contrast, the current figures are

• LDL should be at the minimum level (this number should not be too high or too low).
• HDL is high enough and is being collected properly (there is no problem if this number is high)

This can be seen from these numbers, which can be evaluated as a pattern of low inflammation and good cholesterol circulation.

Related Article - Doctors Will Never Tell You! Why Your Cholesterol Levels Won't Go Down

2. EPA/AA ratio reflects the "quality of oil"

This is the optional test I took this time and the interesting numbers came out.

• AA (arachidonic acid): 171.3 μg/mL
  → Omega-6 fatty acids. Excessive amounts of these fatty acids can lead to inflammation. This is the vegetable oil I was consciously trying to reduce.
  
• EPA: 114.2 μg/mL
• DHA: 121.8 μg/mL
  → This is the omega-3 fatty acid, which is abundant in fish. It reduces inflammation and thins the blood. This is why I appreciate the fish I've been actively eating.

The indicator that shows the balance between EPA and AA is

EPA/AA ratio: 0.67 (standard: 0.48 or higher for an A rating)

The average for Japanese people varies depending on the study, but it is said to be around 0.2 to 0.4 . This is a disease caused by modern society, which is overflowing with processed foods.

In comparison, 0.67 is

It's about 1.5 to 2 times the average Japanese person's, so it's a very good balance.

This is the level that can be considered.

In other words,

• It's not just "AA that promotes inflammation" that is high
• "There's a solid supply of EPA that neutralizes that."

This "protective omega-3" makes the blood thick.

These past six months,

• Avoid industrially refined vegetable oils completely
• Consciously include foods rich in EPA and DHA, such as grilled fish and sashimi.
• I don't eat fried food at all, and I only stir-fry food about once a week using meat oil.
• Even when eating out, try to be conscious of not eating these foods as much as possible.

I have continued to follow such a diet,
I wonder if the results of this effort are reflected in the figure of EPA/AA = 0.67 .
I'm secretly grinning 😊

3. Data proves Japan's superiority

I'm sure you're wondering how good my EPA/AA ratio of 0.67 is, so let's take a look at the huge study that was conducted this year that calculated the median EPA/AA ratio by country from over 500,000 dried blood spots (whole blood) from around the world.

region	Country/region	Estimated EPA/AA median
Asia	Japan	0.13
	Taiwan	0.07
	Hong Kong	0.08
	Singapore	0.06
	Thailand	0.07
	China (mainland)	0.05
	Malaysia	0.05
	Vietnam	0.05
	India	0.03
North and South America	united states of america	0.04
	Canada	0.07
	Mexico	0.05
	Brazil	0.05
Europe	Faroe Islands	0.11
	Norway	0.11
	Finland	0.11
	Portugal	0.06
Oceania	Australia	0.08
	new zealand	0.08
Africa	Ghana	0.11
	South Africa	0.04

Looking at the median, Japan has already dropped to 0.13, but this is still a very high figure compared to other countries.

As this median value shows, there are clearly many countries today that consume too much vegetable oil . Countries that barely exceed 0.1 seem to be those that regularly eat a lot of fish.

However, these astonishing results were achieved by simply eliminating vegetable oils for six months, consuming special blood vessel-building amazake, and switching to a diet based on traditional Japanese food, proving that it's still not too late to start improving your health even in your 50s .

"Traditional Japanese food + rethinking oil" shows up in the numbers!

In the past, Japanese people ate more fish, especially sardines and other blue-fleshed fish caught in nearby waters.
Industrial vegetable oils like salad oil were also rarely used because most old Japanese houses were made of wood, and cooking with oil inside the house would cause a fire.

However, in modern Japan,
- Beef cattle raised on grains instead of grass, and their dairy products
-We tend to unknowingly consume a lot of omega-6 oils and trans fatty acids, which easily accumulate in the body, from fried foods, stir-fried foods, Westernized diets, snacks, sweets, bread, and processed foods.

Just looking at my test results this time,

• Good overall cholesterol balance
• The neutral fat level is quite low, and the burden of sugar and alcohol is low.
• The EPA/AA ratio is significantly better than the average for Japanese people.

So,

"The results of consciously reducing oil intake while staying closer to traditional Japanese food were dramatically reflected in the blood data."

That's how I see it.

What's particularly surprising is that my triglyceride level is 41 mg/dl , a value I've never seen before. Compared to the average value for women in their 50s (100-150 mg/dl), this is the ideal level for women in their 20s.

Even Dr. Chat praised me highly, saying, "This is amazing!" for a woman in menopause.

Details of each fatty acid and comparison with the average value for people in their 50s

Here we will explain in detail what each fatty acid is.

DHLA (dihomo-gamma-linolenic acid): 12.8 μg/ml

Features and Roles:

• An omega-6 fatty acid synthesized in the body from linoleic acid
• A precursor of prostaglandin E1 (PGE1), which has anti-inflammatory properties
• Inhibition of platelet aggregation, vasodilatory effect

Ideal average value for women in their 50s: 25-40 μg/ml
What my values mean: 12.8 μg/ml is about 1/3 of the average and is very low.
This indicates that vegetable oil intake is extremely low, a pattern common among people who eat a traditional Japanese diet.

AA (arachidonic acid): 171.3 μg/ml

Features and Roles:

• End product of omega-6 fatty acids
• Precursor of inflammatory prostaglandin (PGE2) and leukotrienes
• Excessive levels can cause chronic inflammation, allergies, and arteriosclerosis

Ideal average value for women in their 50s: 180-250 μg/ml (values tend to be high in modern diets)
What my value means: I avoided vegetable oils for about half a year, so my 171.3 μg/ml is expected to have dropped to an ideal low level. This reduced my risk of inflammation and improved vascular health.

EPA (eicosapentaenoic acid): 114.2 μg/ml

Features and Roles:

• Omega-3 fatty acids (mainly obtained from seafood)
• Precursor of anti-inflammatory prostaglandin (PGE3)
• Prevents blood clots, lowers triglycerides, and maintains cognitive function

Ideal average value for women in their 50s: 40-80 μg/ml (even Japanese people tend to have lower values due to a decline in fish intake)
What my values mean: 114.2 μg/ml is almost double the average! Eating fish at least three times a week is paying off.

DHA (docosahexaenoic acid): 121.8 μg/ml

Features and Roles:

• Omega-3 fatty acids (major components of the brain and retina)
• Preventing dementia, maintaining eyesight, improving depression
• An important lipid that makes up 60% of the brain

Ideal average value for women in their 50s: 60-100 μg/ml (globally low values)
What my levels mean: 121.8 μg/ml is considered ideally high. It's elevated to an optimal level for maintaining brain function.

EPA/AA ratio: 0.67

This is as explained earlier.

Characteristics and meaning:

• The most important indicator of inflammation balance in the body
• Predictors of cardiovascular disease, cancer, and dementia risk

Ideal average value for women in their 50s: 0.2-0.4 (low value in modern diets that contain too much vegetable oil)
What my value means: 0.67 is above the ideal range, meaning your risk of chronic inflammation is extremely low.

Why low levels of dihomo-γ-linolenic acid (DHLA or DGLA) are not a problem

In this test, dihomo-γ-linolenic acid was 12.8 μg/mL .
This was significantly lower than the standard value (23.0 to 72.0 μg/mL).

DGLA (DHLA)
"Linoleic acid (an omega-6 found abundantly in vegetable oils) → gamma-linolenic acid (GLA) → DGLA → arachidonic acid"
It is a fatty acid that is produced in the middle of this process.
I don't take in a lot of DGLA from my regular diet,
It is a type of fatty acid that is primarily synthesized in the body from linoleic acid .

In my case, the past six months

• I don't consume any industrially refined vegetable oils (salad oil, soybean oil, canola oil, etc.), let alone cold-pressed pure sesame oil, perilla oil, or extra virgin olive oil, which are considered to be good oils.
• No fried foods or snacks
• Because I continued to eat a diet that only included small amounts of food made with vegetable oil when traveling or eating out , my supply of linoleic acid was extremely low to begin with, which is why it is likely that my DGLA levels were also low .

On the other hand, in the same test

• EPA and DHA are sufficiently high
• The EPA/AA ratio was 0.67 , which was significantly better than the average for Japanese people.
  The overall balance of omega-3 and omega-6 can be said to be leaning in the direction of being less inflammatory.

In other words,
Rather than saying "low DGLA means good health,"
"As a result of being conscious of the Japanese diet that does not contain too much omega-6 and omega-3 derived from fish,
I think it's more realistic to understand that DGLA has become more modest as part of this .

DGLA itself has metabolic products that have anti-inflammatory effects in the body, so it is not a completely unnecessary fatty acid.
What's important is not just "high or low"
I think it's important to look at the overall balance of omega-3 and omega-6, along with other test results such as your physical condition and blood pressure .

The secret to keeping AA at an ideal value

Arachidonic acid (AA) is the final product of omega-6 fatty acids , and if you're not careful, it's easy for your levels to become high.
So:

1. Cutting out vegetable oils prevents excessive production of AA
   • Inhibits the conversion of linoleic acid → DGLA → AA
   • AA falls within the ideal range of 150-180
   • Avoid excess AA, which can cause inflammation
2. A balance of seafood and meat
   • A moderate intake of AA from meat and grains (mainly brown rice) rather than vegetable oils is sufficient (minimum requirement)
   • Balance with EPA/DHA from seafood
   • Naturally Optimized AA/EPA Ratio
3. Optimizing the intestinal environment with fermented foods
   • Gut bacteria regulate fatty acid metabolism
   • Prevents overproduction of AA
   • Good bacteria suppress inflammation

I believe these factors are the reason why AA, which is said to be difficult to lower, was reduced to an average of 171.3 μg/ml.

Recommended for the middle-aged generation! How to choose the best oil

The extreme method of not taking any food at all like I did is very effective if you want to make dramatic improvements, but for most people it is still an ordeal.

So, here are my thoughts on choosing oils:

Oils to avoid completely (this is important):

• Industrially refined vegetable oils and canola oils commonly found in kitchens (which have already been oxidized by high-temperature heating, losing their nutritional value)
• Margarine and shortening (the well-known bad trans fats) found in processed foods such as sweets and cakes
• Reusing old oil (already highly toxic lipid peroxides)
• Fried fast food (the worst combination ☠️)

Oils that you can actively incorporate:

• MCT Oil – Cognitive Support (But Not Too Much!)
• Flaxseed oil and perilla oil – Relief of menopausal symptoms (but use in small amounts to avoid oxidation!)
• Pure cold-pressed sesame oil – antioxidant and anti-aging (use unrefined sesame oil in small amounts!)
• Genuine Extra Virgin Olive Oil – Polyphenols Rejuvenate Blood Vessels and Promote Longevity (Make sure it's the real thing!)
  

These vegetable oils, which are said to be good for the body, also oxidize when heated.
Therefore, when cooking, try to use meat fat as much as possible and use that as a base for stir-fries.
Just because it's a good oil doesn't mean you should pour it all over your salad. I think a reasonable way to improve your diet is to limit the amount you use ( up to a teaspoon a day at most ) and slowly reduce the amount of oil to a level that doesn't cause you stress.

And fish! Eat plenty of blue fish, especially. Many people take DHA and EPA supplements, but most products are degraded (oxidized) by heating when they are made into supplements. Therefore, I think the disadvantages of oxidation outweigh the benefits. That's why I don't take any of these supplements. I always get my oils from food. Also, fish contains a lot of nutrients other than oil, especially marine minerals and vitamins, and high-quality protein. That's why it's so important to supplement your diet with a complete range of nutrients.

Cooking methods that are gentle on the digestive system of middle-aged and elderly people

Digestive function declines with age, which is why cooking methods that don't put a strain on digestion are important.

1. Fermented Foods with Every Meal – Supports Digestive Enzymes
2. Mainly hot dishes – reduce gastrointestinal burden
3. Chew thoroughly – aim for 30 times per bite
4. Eat only until you are 80% full – Give your digestive system a rest and stop eating at least 3 hours before bedtime
5. Enzyme intake – Supports the consumption of enzymes in the body

Food over supplements

As people reach middle age, they tend to rely solely on supplements, but I have focused on getting all my nutrition from food, except for the habit of taking Yaeyama Chlorella as soon as I wake up in the morning. I have been taking Chlorella for over five years now, and it has become an essential part of my detox routine. And my diet is as follows:

• Brown rice, not white rice – you can get plenty of essential omega-6 fatty acids from the bran layer.
• Eat blue fish three times a week – Naturally consume DHA and EPA, ideally raw (sashimi).
• Eat a small amount of nuts every day – they are rich in healthy fats, vitamin E, zinc, and iron. My current favorite is pepo nuts, which are high in zinc and iron.
• Natto and Miso – I have miso soup with lots of vegetables for lunch every day. Miso and natto also contain small amounts of soybean oil. I have dried natto for an evening snack. Even though I don't like natto, it's delicious.
• Bamboo bran pickles – Fermented plant foods are the best way to boost your intestinal bacteria and improve your overall health. Among these, bran pickles are by far the easiest to use and incorporate into your meals. Bamboo bran pickles contain a much higher amount of lactic acid bacteria than regular bran pickles. They're also rich in B vitamins, so I make them a part of every lunch.

Related article - Introducing "dried natto" - the food that helped me overcome my dislike of natto!

Enjoy our homemade vascular-boosting Amazake Turmeric Special after every meal!

Amazake turmeric is a drink made by mixing various ingredients, including those with high antioxidant properties and said to be good for blood vessels, depending on your mood that day.
It's delicious, so I've been taking it for over a year now, and I think it's been very effective.

The basic Amazake special is
2 tablespoons of brown rice amazake made with organic brown rice koji or Kawachikin strong yellow koji powder when you're busy.
Add 1 teaspoon of a mixture of four types of turmeric , the strongest in antioxidants: autumn, spring, purple, and white, in a ratio of 2:2:1:1.
To this, we add an ear spoonful of Okinawan Pipers (piperine powder), which is said to be good for blood vessels!

Depending on the meal of the day,
If you want to add fiber, add Joint Farm's edible rice bran flour .

If you want to tone down the sweetness, add some homemade soy milk yogurt made with Mygurt .

If you want to take enzymes to improve your skin, add Job's Barley Enzymes to complete the package!

As you can see, I've tried various variations of this tea and never get bored of it, eating a small teacup after lunch and dinner.

I have been doing this for almost a year now and I can clearly see that it is helping to improve my blood vessels.

Related article - Rejuvenate your capillaries! What changes does my nightly "Peepers x Turmeric Amazake" bring?

A method to improve your diet that is effective for middle-aged and elderly people

Practice the Japanese diet without relying on DGLA

Things to keep in mind for your daily meals:

1. Seafood 3-4 times a week or more
   • Eat blue fish (mackerel, sardines, saury)
   • Get raw EPA/DHA from sashimi
   • Small fish, whole (and calcium)
   • Dried bonito flakes can also be used as a topping on rice or side dishes.
2. Completely eliminates vegetable oil
   • Avoid using vegetable oils such as salad oil and canola oil
   • Avoid deep-frying completely, and stir-fry using only meat oil and low heat.
   • Avoid oily foods when eating out
3. Utilizing traditional cooking methods
   • The basic cooking methods are "raw, boiled, steamed, and grilled"
   • Making the most of the umami of the dashi
   • Fermented seasonings provide deep flavor and aid digestion

Summary: What I learned from living without oil

What did you think?

A couple aged 54 and 60 achieved an "all A" in their health checkup after cutting out vegetable oils for six months. Among them, the data on the four fractions of blood fatty acids I received overturns the common sense of modern nutrition. I would like to show this to people who have been saying that you have to take oil because it's an essential fatty acid! Lol

The data reveals three truths:

1. DGLA (12.8 μg/ml) is not a problem even if it is low
   • If you have enough EPA (114.2) and DHA (121.8)
   • Rather an ideal balance
2. Dramatic improvement possible even in your 50s
   • EPA/AA ratio of 0.67 is the same as that of people in their 20s
   • Triglycerides of 41 are astonishing
3. The scientific superiority of Japanese food
   • Health without DGLA
   • Proven over thousands of years

A final message:

"I'm getting old" is no excuse. I'm 54 years old and my husband is 60 years old, and I can attest to this. If you cut out vegetable oils, eat fish, and follow a traditional Japanese diet, you can regain your health at any age.

My blood fatty acid data is more than just a number. It is proof of the scientifically backed health methods that Japanese food culture is known for around the world.

At Kogaoka Shoten, we deliver traditional Japanese foods that produce these results to people all over the world.

By carefully using small amounts of pure sesame oil and rare pressed domestic olive oil in your daily life, along with fresh seafood, brown rice, miso soup, fermented foods such as bran pickles, pickled plums and bonito flakes, seaweed and kelp that are rich in minerals and water-soluble dietary fiber that modern people tend to lack, and green tea and matcha that are rich in catechins...all of these will support your healthy life.

In this era of 100-year lifespans, 60 is the halfway point. Start now and spend the remaining 40 years of your life in the best possible health!

Next article you should read

▼ \ Learn all about chlorella! / 

The definitive guide to a flawless chlorella lifestyle, including its effects, how to drink it, and how to choose it, is here!

▶︎ [ Complete Edition] What is Chlorella? Everything you need to know about this superfood that even doctors are paying attention to .

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