Preface 08

01 High blood pressure
20 Foods to Maintain Normal Blood Pressure

Key Points for Hypertension 012
Food Therapy for High Blood Pressure 016
Herbal Tea for High Blood Pressure · 018
Toran Nutrition Rice… 20
Shiitake Mushroom Egg Oat Porridge… 22
Hemp seed porridge… 25
Soft tofu, radish, and perilla leaf soup… 26
Bean curd stew with bean sprouts… 28
Kimchi stew… 30
Cold soybean paste stew with soybean powder… 32
Chicken Breast Goulash… 34
Low-sodium mustard-sauce kale and yulmu salad… 36
Garlic Sauce, Kelp, and Konjac Cold Noodles… 38
Black Sesame Sauce Lotus Root Salad… 40
Apple and Gochujang Sauce Squid Stir-fry… 42
Spinach salad with tofu sauce… 44
Stir-fried Konjac with Mushroom Sauce… 46
Chicory and green onion salad with perilla sauce… 48
Turmeric Sauce, Pumpkin, and Chicken Breast Stew… 50
Beef and Konjac Stew with Plum Sauce… 52
Pork and Tomato Jangjorim… 54
Cabbage Chicken Stew… 56
Sweet potato pomegranate kimchi… 58


02 Brain disease
20 Foods That Boost Cognitive and Memory

Key Points on Brain Disease 062
Food Therapy for Brain Diseases 065
Herbal Teas That Help with Brain Diseases 068
Dandelion Barley Risotto… 70
Buckwheat rice with turnips… 72
Sweet potato and pumpkin porridge… 74
Stir-fried Korean noodles… 76
Ophiopogon japonicus and Maesaengi soup… 78
Black bean taro stew… 80
Scallop salad with tomato sauce… 82
Celery and Assorted Fruit Cold Salad… 84
Red Cabbage and Apple Stew… 86
Flounder and Guchibong stew… 88
Braised longan with walnuts… 90
Moringa Sauce Braised Tuna… 92
Steamed green chili peppers and fermented soybeans… 94
Stir-fried goji berries and spinach… 96
Cho Seok-jam Gungjung Tteokbokki… 98
Perilla leaf and dried pollack tempura… 00
Grilled pork with aronia sauce… 02
The Bandits of the Cone… 04
Rapeseed Leaf Chicken and Garlic Grill… 06
Barley Bread… 08


03 Bone and joint diseases
20 Foods to Improve Bone Health

Key Points for Bone and Joint Diseases 112
Food Therapy for Bone and Joint Diseases · 114
· Herbal teas that help with bone and joint diseases · 116
Brown rice vegetable canapé… 18
Guchibong sauce seasoned pollack bibimbap… 20
Turnip and oyster rice… 22
Cold Pesto Clam Pasta… 24
Seafood Gratin with Mulberry Leaves… 26
Auk Crab Soup… 28
Tongbo-ri sweet potato soybean paste… 30
Dandelion Shabu Shabu Cold Dishes… 32
Cornus officinalis sauce tofu salad… 34
Moringa Sauce Red Mustard Leaf Salad… 36
Stir-fried beef with mulberry leaves… 38
Sweet potato stems, barley rice, and steamed eggs… 40
Sweet potato stem and tofu stew… 42
Wild chives, pollack roe rice, and dumplings… 44
Stir-fried soybeans… 46
Fig Dongran-ttaeng… 48
Grilled ribs with goji berry and walnut sauce… 50
Aronia Sauce Chicken Satay… 52
Oatmeal Banana Roast… 54
Oranda Berry Gangjeong… 56


04 Diabetes
20 Foods to Maintain Healthy Blood Sugar Levels

Diabetes Key Points · 160
·Diabetes Food Therapy·163
· Herbal Teas That Help Diabetes · 166
Samchae Gamjaongsim… 68
Jicama Assorted Mushroom Rice… 70
Honghwa Job's tears red bean rice... 72
Angelica beetroot sushi… 74
Sweet Potato Jicama Barley Rice… 76
Grilled Bibimbap… 78
Tomato, Broccoli, and Brown Rice… 80
Burdock Kimbap… 82
Burdock Jicama Five Grain Rice… 84
Oatmeal porridge… 86
Date and octopus porridge… 88
Kongkongkong Soup… 90
Stir-fried pork and okra… 92
Yeoju steamed eggs… 94
Konjac and Zucchini Japchae… 96
Yeoju Celery Pickle… 98
Stir-fried dried acorn jelly… 00
Chicken breast and burdock rolls… 02
Yeoju Sauce Mushroom Tofu Salad… 04
Omija Melon Granita… 06


05 Dyslipidemia
20 Foods That Keep Your Blood Vessels Healthy

·Key Points on Dyslipidemia·210
Food Therapy for Dyslipidemia · 212
Herbal Teas That Help with Dyslipidemia · 214
Chive dumplings… 16
Korean herbal sorghum chicken breast porridge… 18
Dried mackerel porridge with dried radish greens… 20
Rice cooked in a pot with no millet… 22
Angelica Salmon Poke… 24
Kongkong Paprika Salad… 26
Pork and Potato Salad… 28
Konjac and Psyllium Sauce Salad… 30
Stir-fried duck with deodeok… 32
Paprika Chicken Breast Rolls… 34
Korean herbal sweet potato stew… 36
Aronia glutinous rice pancakes with moon and vegetables… 38
Steamed cabbage dumplings… 40
Root Vegetable Omija Sauce Sweet and Sour... 42
Beef stew with taro… 44
Five-grain diet… 46
Sweet Potato, Jamdu, Glutinous Rice Cake… 48
Assorted Nut Bar… 50
Amaranth Quinoa Pancakes… 52
Spicy potato mixed rice cakes… 54

This book aims to guide not only those suffering from illnesses in the age of centenarians, but also healthy people, to cure their illnesses through a diet appropriate for their condition.


The diseases covered in this book are the five major diseases with high prevalence among modern people: hypertension, diabetes, dyslipidemia, brain disease, and bone disease.

This book first explains the characteristics of the five major diseases, provides a basic explanation of food therapy for each disease, and introduces helpful teas that can be consumed regularly.
Based on this theory, we have developed and are introducing 20 foods that maintain normal blood pressure, 20 foods that restore cognitive and memory functions, 20 foods that improve bone health, 20 foods that maintain healthy blood sugar levels, and 20 foods that protect vascular health.

Food ingredients were selected by considering nutrients necessary for the metabolic process of specific diseases or nutrients that should be restricted, and in particular, ingredients that are easy to purchase and handle were selected.
The average content of each nutrient by food group and the content of each ingredient are organized numerically, so you can substitute ingredients according to the situation.
A special feature of this book is that it uses herbal medicines that are helpful for treating diseases.


I hope that many middle-aged and older people will be able to enjoy a vibrant and healthy long life through the dietary lifestyle suggested in this book.


Food ingredients were selected by considering nutrients necessary for the metabolic process of specific diseases or nutrients that should be restricted, and ingredients that are easy to purchase and handle were selected.
The average content of each nutrient and the content of each ingredient are listed numerically by food group, so you can substitute ingredients according to your situation.

In particular, this book uses herbal medicines that are helpful for diseases.
*For medicinal herbs that can be powdered, a certain ratio was mixed and used in the menu for coating with flour or starch powder.
*Herbal water was used instead of water.
When using herbal medicine in food, it is recommended to boil it to a concentration that does not affect the taste of the food.
*Herbal medicines that have blood pressure-lowering effects (angelica, astragalus, duzong, walnut, kudzu, hawthorn, jin-o-ga-pi, and sanjo-in) can be boiled and used as a herbal medicine to help with high blood pressure.
*The main ingredients of Cheongmyeongtang, such as Yongan meat, Sanjo-in, and Chosukjam, are used to make herbal tea, which helps improve brain health by improving concentration and relieving brain fatigue.
*If you boil medicinal herbs that are effective in lowering blood sugar (Poria cocos, Eucommia ulmoides, Astragalus membranaceus, Chinese yam, Chinese angelica tree, and clove) and use them as a herbal tea, it will help maintain healthy blood sugar levels.
*Herbal medicine known to strengthen tendons and bones (Eucomyceae, Atractylodes japonica, Tobokryeong, Gardenia japonica, Cinnamon) is known to help improve bone health when boiled and used as a herbal medicine.
*Herbal tea made by boiling medicinal herbs (angelica, hawthorn, sanjoin, psyllium, and ha-yeop) known to be effective in improving blood flow, blood circulation, and blood stasis is helpful for dyslipidemia.


Foods that maintain normal blood pressure were developed like this.
In order to control blood pressure through diet, it is very important to not only select appropriate food ingredients but also to adjust the seasoning of food while cooking with low salt. Therefore, we focused on developing a seasoning sauce that can be mixed or mixed into the sauce and eaten right away without pre-cooking.

This is how the cognitive and memory recovery food was developed.
It is important to eat a variety of foods that contain ingredients rich in nutrients related to brain health in one meal, so we tried to introduce a variety of menus including rice, soup, and side dishes. For side dishes, we diversified the cooking methods such as stewing, steaming, stir-frying, grilling, and deep-frying.

This is how foods that improve bone health were developed.
We wanted to introduce a variety of menus that utilize foods rich in nutrients related to bone health, and in particular, we ensured that customers could consume plenty of green vegetables through menus such as salads as well as rice and spaghetti that can be used as staple foods.

This is how foods that maintain healthy blood sugar levels were developed.
Since eating rice, the main dish, in a healthy way is the most important part of a healthy diet, we developed healthy rice dishes using ingredients that are good for diabetes, and we added seasoning sauce so that rice can be used as a side dish, and we developed menus such as one-dish dishes, porridge, soup, and desserts.

This is how foods that protect blood vessel health were developed.
In the case of dyslipidemia, where dietary management is important, we developed a menu that can be eaten as a snack, such as dessert, as well as a main dish or side dish, to enable the consumption of a variety of menus using foods rich in unsaturated fatty acids and dietary fiber.

In particular, please note that the food introduction section includes general descriptions of food, information on specific ingredients, and cooking tips.
I hope this book will serve as a meaningful guide for maintaining a healthy diet in the age of 100.