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高血壓(一)

發佈日期:2000-01-01
發佈單位:怡和醫院
最新更新日期:2012-04-18
◎如何預防高血壓

●適度運動,以強身健肌,在冬天應注重保暖。
 定期接受健康檢查,遵守醫生之指示,接受治療,切勿隨便服用藥物或任意停藥。

●定期量血壓,隨時注意血壓之變化,至少兩星期一次最好於早上起床空腹且心情放鬆時測量。
 理想血壓 收縮壓(mmHg)<120 舒張壓(mmHg)<80
 正常 收縮壓(mmHg)<130 舒張壓(mmHg)<85
 正常偏高 收縮壓(mmHg)< 130-139 舒張壓(mmHg)< 85-89
 高血壓 收縮壓(mmHg)≧140 舒張壓(mmHg)≧90

●控制體重
  肥胖常是各種心臟血管疾病的基本原因,據估計,當體重超過理想體重一公斤時,身體就必須長出約兩公里長的血管來供給氧氣及養分,要如何控制體重呢?定食定量飲食、避免攝取過多醣類和動物性脂肪,少吃高膽固醇、油炸、刺激物、吃少油、低鹽、低膽固醇的東西但必須食用適量的動物性蛋白及不飽和脂肪酸,以維持營養均衡,體重增加也常是藥物治療血壓突然失控的原因,所以不能不注意。

理想體重:
♂男(身高一80) X O.7士10%
♀女(身高一70) X 0.6土10%

●食鹽攝取量每天在七公克以下
  食鹽過多會引起高血壓在動物實驗證實,而沿海地區民眾攝取食鹽較多者,高血壓的發生率也會隨之增高,所以在在證明要預防高血壓,一定要注意食鹽的攝取量。

●每天做適量運動
  養成良好的生活習慣,要有充份的睡眠與休息,每日排便,預防便秘,三餐定食定量,勿暴飲暴食,保持營養之均衡。
運動不僅可以促進全身血液循環,避免肥胖發生,也有人證明可以降低血壓,所以每天適量的運動,對於健康是有益的。避免鍛鍊肌肉的運動,以免血壓突然竄高。

●保持心情愉快
  情緒壓力也會造成自主神經反應增高血壓,長期有害的心理及社會因素也被視為引起高血壓的因子之一,因此維持輕鬆心情,凡事不急不躁,心平氣和就是預防高血壓的方法之一。

●煙、酒、茶、咖啡
  對於飲食、煙、酒、茶、咖啡等刺激物都應節制,避免身體過勞,運動過度及精神緊張。
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