The Japanese Influence on Health

I spent a couple of years in Japan during the 60’s, and watching how and what they ate remains a part of my lifestyle even today.

The Japanese have a third fewer heart attacks than Americans, and 30% less of all varieties of fatal cardiovascular events. The American Heart Association's data of heart attack and cardiovascular events from around the world, shows Japan way at the bottom of the list for least heart attacks. What is it about the Japanese that gets them this outstanding protection? Is it sushi? Soy Sauce? Maybe it’s genetic because they are usually smaller than most Americans? I doubt it’s smoking because they smoked more than the Americans. They could hold their own drinking also. How about fish? Or, more specifically, the omega3 fatty acids in their diet?

While there may be genetic and other cultural and lifestyle reasons behind the dramatically reduced cardiovascular risk in Japanese, it is undeniably at least partially due to the increased intake of omega-3 fatty acids from fish.

When I would drive along the coast, through the fishing villages, or away from the big cities, their main diet seemed to be fish. I later learned that they consume about a quarter pound of fish a day. Think about that next time you go to Mickey D’s.

From what I have read that is about five times more than an average American. The outcome of this follows also. The blood level of omega-3s in the blood of the average Japanese is 5 times higher than Americans. What that means in numbers is that the level of Omega-3 in Japanese is 850 mg per day (320 mg EPA; 520 mg DHA). What they take in to maintain this ranges from 300 mg per day all the way up to 3100 mg per day. Studies show that greater omega-3 intake (EPA + DHA) is associated with less arterial thickness.

Total fat intake (percent of calories) is presently nearly identical between Americans and Japanese. It's the proportion of fat calories from omega-3 that is greater, the proportion of omega-6 that is less in Japanese.
Even the fish-consuming Japanese obtain benefits by augmenting their intake of omega-3 fatty acids. In the JELIS Trial of 19,000 Japanese, supplementation with the single omega-3 fatty acid, EPA, 1800 mg per day (the equivalent of 10 capsules of 'standard' fish oil that contains 180 mg per day of EPA, 120 mg of DHA) significantly reduced heart attack even further.

The Japanese eat their fish differently from us also. They have sashimi, which is raw like in sushi. They fry a lot of it tempura batter. There is a kind of salty flake that they use like a seasoning also. I used to eat dried squid as a snack occasionally. It came in a clear plastic bag, and reminded me of Frito’s. I know what it sounds like, but it was better than it sounds. I didn’t notice it at all after a couple of frosty’s. Udon is the name for Soba noodles. You would have these in soup. Fish, rice and soy sauce is one of the most popular dishes. There are other soy-based foods, like tofu, miso (soy bean paste), or natto, but I didn’t try those very often.

If it is true that their higher omega-3 fatty acid intake is responsible for their dramatically lower incidence of heart disease, then we might try to emulate some of what they do. Eat more fish, but add an omega-3 fatty acid intake of at least 1000 mg per day. This is the level where measurable cardiovascular benefits begin.

I have had bypass surgery and I take at least two 1000mg capsules per day, and sometimes three (morning, noon, and nite). Some of my friends who also have heart disease, like coronary plaque, and high triglycerides, only take one capsule a day. Don't be afraid of fish oil. It is no more dangerous than taking a tablespoon or two of olive oil, but the health benefits are huge.

We worry about mercury and pesticide residues in fish, but in reality it has not made an impact on the Japanese, who consume five times more fish than most of us ever will.