S1EP#M05

如何通过饮食自然降低
高血压？
How To Lower High
Blood Pressure Naturally
Through Diet?
高血压也可能发生在年轻人身上。 如果您超重、久坐不动或摄
入过多的高钠食物，你就有风险了！
High blood pressure can also happen to young adults. If you are overweight, have
sedentary lifestyle or take excessive high sodium foods, you may be at risk!
所以，建议摄取正确的饮食和使用有用的贴士以降低和预防高血压。
Therefore, advisable to consume the right diet and apply useful tips to lower and
prevent high blood pressure.
内容
Contents
血压的信息
01. Blood pressure Facts

高血压的因素和症状
02. Causes & Symptoms of High blood pressure

饮食建议和该避免的食物
02. Dietary Recommendation & Foods Avoidance

健康贴士
03. Health Tips
 血压的信息
01. Blood pressure Facts

血压的研究
A Studies on Blood pressure

血压的概述
B Overview of Blood pressure
 A 血压的研究
Studies on Blood pressure

2022 年世界心脏联合会统计数据 World Heart Federation’s Statistics 2022

有统计数据显示心血管疾病是全球死亡的主要原因。 2022 年估计有

1860 万人死于心血管疾病，占全球死亡人数的 33% 。
Statistics showed that Cardiovascular diseases are the leading cause of death
globally. An estimated 18.6 million people died from CVDs in 2022, representing
33% of all global deaths.
A 血压的研究
Studies on Blood pressure

在新加坡，每天有 21 人死
于心血管疾病（心脏病和中
风）。 心血管疾病占 2021
年所有死亡人数的 32% 。
In Singapore, 21 people die from
cardiovascular disease (heart
diseases and stroke) every day.
Cardiovascular disease accounted
for 32% of all deaths in 2021.

世界卫生组织 2021 年统计数据 World Health Organization Statistics 2021

A 血压的研究
Studies on Blood pressure

美国心脏协会建议使用不
饱和脂肪代替饱和脂肪在
我们的饮食中以促进心血
管的健康。
American Heart Association USA
recommends replacing
saturated fats with unsaturated
fats in our diet to promote
cardiovascular health.
B 血压的概述
Overview of Blood pressure

你知道血压异常有
多少种吗？
Do you know there are how
many types of blood pressure
disorders?
B 血压的概述
Overview of Blood pressure

血压是血液流动时推向动脉
壁的压力。动脉将血液从心
脏输送到身体的其他部位。
Blood pressure is the pressure of
blood pushing against the walls of
your arteries. Arteries carry blood
from your heart to other parts of your
body.
B 血压的概述
Overview of Blood pressure

种常见的血压异常 Common Blood Pressure Disorders

低血压 高血压
Low blood pressure High blood pressure
B 血压的概述
Overview of Blood pressure

低血压的概述 Overview of Low blood pressure

90 当血压低于 90/60 毫米汞柱

时，就会出现低血压。大多数
60 人没有任何症状，但是有时候
可能会导致疲劳或头晕。
Low blood pressure occurs when
blood pressure is less than 90/60
mmHg. Most people do not have
any symptoms, but sometimes may
cause fatigue or dizziness.
B 血压的概述
Overview of Blood pressure

高血压的概述 Overview of High blood pressure

130 当血压高于 130/80 毫米汞柱

时，就会出现高血压。 它可能
80 会导致健康问题，例如心脏病
发作或中风等。
High blood pressure occurs when
blood pressure is higher than 130/80
mmHg. It may cause health
problems, such as heart attack or
stroke, etc.
B 血压的概述
Overview of Blood pressure

哈佛大学健康出版社于 2021 年刊登了最新的血压指南。

Updated blood pressure guidelines reported by Harvard Health Publishing in
2021.
 高血压的因素和症状
02. Causes & Symptoms of High blood pressure

一些高血压的因素
A Some Causes of High blood pressure

一些高血压的因素
B Some Symptoms of High blood pressure
 一些高血压的因素
A Some Causes of High blood pressure

过量含酒精饮料 不健康的饮食 过量钠

Excessive alcohol Unhealthy diet Excessive salt
beverages
 一些高血压的因素
A Some Causes of High blood pressure

肥胖 压力 遗传
Obesity Stress Genetic
 一些高血压的因素
A Some Causes of High blood pressure

肾脏疾病 甲状腺问题 抽烟
Kidneys disorders Thyroid issues Smoking
 一些高血压的因素
A Some Causes of High blood pressure

中医对高血压因
素的看法是什
么？
What TCM’s perspective
of High blood pressure
causes?
 一些高血压的因素
A Some Causes of High blood pressure
中医观点 TCM
Perspective

中医认为高血压主要是由于肝、肾、心和脾的功能障碍。这将造成体内的
阴阳气血失衡。
TCM believes that hypertension is mainly due to the dysfunction of the liver, kidney, heart and spleen.
This causes the imbalance of yin and yang and Qi & blood in the body.
 一些高血压的症状
B Some Symptoms of High blood pressure

一些高血压的症状
包括…
Some symptoms of High
Blood Pressure include…
 一些高血压的症状
B Some Symptoms of High blood pressure

疲劳 胸痛 呼吸困难
Fatigue Chest pain Difficulty breathing
 一些高血压的症状
B Some Symptoms of High blood pressure

晕眩 视力模糊 多汗症
Dizziness Blurred vision Excessive sweating
 饮食建议和避免的食物
03. Dietary Recommendation & Foods Avoidance

降低高血压的饮食建议
A Dietary Recommendation for lowering High blood pressure

中医对降低高血压所推荐的食物
B TCM Recommended foods for lowering High blood pressure

降低高血压该避免或减少摄取的食物
C Foods to avoid Or Least intake for lowering High blood
pressure
预防高血压的贴士
D Tips for lowering High blood pressure
 降低高血压的饮食建议
A Dietary Recommendation for lowering High blood pressure

柑橘类水果 莓果 芹菜
Citrus fruits Berries Celery
 降低高血压的饮食建议
A Dietary Recommendation for lowering High blood pressure

绿叶蔬菜 全谷类 深海鱼类

Green leafy vegetables Whole grains Deep-sea fishes
 降低高血压的饮食建议
B Dietary Recommendation for lowering High blood pressure

中医会推荐哪些食
物来降低高血压？
What foods will TCM
recommend to lower High
Blood Pressure?
 降低高血压的饮食建议
B Dietary Recommendation for lowering High blood pressure

中医观点
TCM Perspective

70%
 降低高血压的饮食建议
B Dietary Recommendation for lowering High blood pressure

中医观点
TCM Perspective

30%
 降低高血压该避免或减少摄取的食物
C Foods to avoid Or Least intake for lowering High blood
pressure

哪些食物需要避免或
少吃以降低高血压？
What foods to avoid or take less
for lowering High Blood
Pressure?
 降低高血压该避免或减少摄取的食物
C Foods to avoid Or Least intake for lowering High blood
pressure

含酒精饮料 碳酸和含咖啡因饮料 全乳制品

Alcohol beverages Carbonated & caffeine Whole dairy products
beverages
 降低高血压该避免或减少摄取的食物
C Foods to avoid Or Least intake for lowering High blood
pressure

油腻食物 加工食品 过量的盐和糖

Greasy foods Processed foods Excessive Salt & sugar
 预防高血压的贴示
D Tips to prevent High blood pressure

我们可以学习哪些
贴士以预防高血
压？
What tips we can learn to
prevent High Blood
Pressure?
 预防高血压的贴示
D Tips to prevent High blood pressure

摄取正确的饮食 控制高血压、高胆固 保持正常体重

Consume right diet 醇和糖尿病 Maintain normal weight
Control high blood
pressure, high cholesterol &
diabetes
 预防高血压的贴示
D Tips to prevent High blood pressure

经常运动 打坐 足浴
Exercise regularly Meditation Footbath
 预防高血压的贴示
D Tips to prevent High blood pressure

压力管理 戒烟
Manage stress Quit smoking  
 健康贴士
04. Health Tips

降低高血压的保健品
A Supplementary for lowering High blood
pressure

采纳健康的生活方式
B Adopt Healthy Lifestyle

健康和养生的建议
C Health & Wellness Advice
 降低高血压的保健品
A Supplementary for lowering High blood pressure

欧米茄 -3 脂肪 辅酶 Q10 钙
酸 Co-Enzyme Q10 Calcium
Omega-3 fatty acids
 降低高血压的保健品
A Supplementary for lowering High blood pressure

钾 益生菌 西洋参
Potassium Probiotics American Ginseng
 采纳健康的生活方式 Adopt Healthy Lifestyle
B
25% Proteins
25 ％蛋白质
50% Fiber
50 ％纤维
25% Carbos
25 ％碳水化合物

均衡的饮食 Balanced diet 摄取足够的水 Enough water

充足的睡眠 Adequate sleep 经常运动 Exercise regularly

 健康和养生的建议
C Health & Wellness Advice

请记得，食疗，草药和保健品只能改善
您的状况！
Please remember that food therapies, herbs &
supplements can only help to improve your
conditions.

如果您正在服用任何药物，请在摄取任
何食物、草药和保健品之前咨询您的医
生。
If you are on any medication, please seek your
practitioner before you take any foods, herbs or
supplements.
 健康和养生的建议
C Health & Wellness Advice

如果您有服用保健品，记得
与含咖啡因饮料或药物分开
服用，间隔 1 至 2 小
时！。
If you are taking health supplements,
remember to take them separately
from caffeinated drinks or medicines,
with an interval of 1 to 2 hours!
 健康和养生的建议
C Health & Wellness Advice

学以致用 !
Practice what you
have learnt!
陈菱瞹 . 营养师
Tan Ling Ai . Nutritionist

中西营养与美容学
East-west Nutrition & Aesthetic Studies

公众演讲者
Public Presenter

健康教育者
Health Educator

五色饮食创立者
Founder of 5Color Diet
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