慢性病防治 |高血压的自我管理
<section style="text-align: center;" nodeleaf="" data-pm-slice="1 1 []"><br/></section><section data-role="outer" label="edit by 135editor" data-pm-slice="0 0 []"><section class="js_underline_content" style="-webkit-tap-highlight-color: transparent;margin: 0px;padding: 0px;outline: 0px;color: rgba(0, 0, 0, 0.9);font-size: 17px;overflow: hidden;text-align: justify;z-index: 0;user-select: text;letter-spacing: 0.544px;background-color: rgb(255, 255, 255);text-decoration-thickness: initial;box-sizing: border-box;font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;"><section data-role="outer" label="edit by 135editor" style="-webkit-tap-highlight-color: transparent;margin: 0px;padding: 0px;outline: 0px;max-width: 100%;box-sizing: border-box !important;overflow-wrap: break-word !important;visibility: visible;"><section data-tools="135编辑器" data-id="130142" style="-webkit-tap-highlight-color: transparent;margin: 0px;padding: 0px;outline: 0px;max-width: 100%;box-sizing: 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100%;overflow-wrap: break-word !important;width: 7px;height: 7px;border-radius: 100%;background-color: #c41f0c;visibility: visible;box-sizing:border-box;"><span leaf=""><br/></span></section></section><section style="-webkit-tap-highlight-color: transparent;margin: 0px;padding: 1px 15px;outline: 0px;max-width: 100%;box-sizing: border-box;overflow-wrap: break-word !important;visibility: visible;"><section data-autoskip="1" style="-webkit-tap-highlight-color: transparent;margin: 0px;padding: 0px;outline: 0px;max-width: 100%;box-sizing: border-box !important;overflow-wrap: break-word !important;text-align: justify;line-height: 1.75em;letter-spacing: 1.5px;font-size: 16px;color: #333333;background-color: transparent;visibility: visible;"><p style="-webkit-tap-highlight-color: transparent;margin: 0px;padding: 0px;outline: 0px;max-width: 100%;clear: both;min-height: 1em;line-height: 2em;visibility: visible;text-indent: 2.0625em;font-size: 16px;box-sizing: border-box !important;overflow-wrap: break-word !important;"><span style="-webkit-tap-highlight-color: transparent;margin: 0px;padding: 0px;outline: 0px;max-width: 100%;text-decoration: underline;visibility: visible;box-sizing: border-box !important;overflow-wrap: break-word !important;letter-spacing: 0.5px;font-size: 16px;line-height: 2em;"><strong style="-webkit-tap-highlight-color: transparent;margin: 0px;padding: 0px;outline: 0px;max-width: 100%;box-sizing: border-box !important;overflow-wrap: break-word !important;visibility: visible;"><span style="line-height: 2em;-webkit-tap-highlight-color: transparent;margin: 0px;padding: 0px;outline: 0px;max-width: 100%;color: #333333;text-shadow: none;letter-spacing: 0.5px;font-size: 16px;text-decoration: underline;visibility: visible;box-sizing: border-box !important;overflow-wrap: break-word !important;"><span leaf=""><span textstyle="" style="font-size: 17px;">⾼⾎压</span></span></span></strong></span><span style="-webkit-tap-highlight-color: transparent;margin: 0px;padding: 0px;outline: 0px;max-width: 100%;text-decoration: underline;visibility: visible;box-sizing: border-box !important;overflow-wrap: break-word !important;letter-spacing: 0.5px;font-size: 16px;line-height: 2em;"><strong style="-webkit-tap-highlight-color: transparent;margin: 0px;padding: 0px;outline: 0px;max-width: 100%;box-sizing: border-box !important;overflow-wrap: break-word !important;visibility: visible;"><span style="-webkit-tap-highlight-color: transparent;margin: 0px;padding: 0px;outline: 0px;max-width: 100%;box-sizing: border-box !important;overflow-wrap: break-word !important;color: #333333;text-shadow: none;letter-spacing: 0.5px;font-size: 16px;text-decoration: underline;visibility: visible;"><span leaf=""><span textstyle="" style="font-size: 17px;"> ，（又称“血压升高”），是一种常见的慢性病，指血液在血管中流动时对血管壁造成的压力持续高于正常值（收缩压（ ⾼压）≥ 140mmHg 和（或）舒张压（低压）≥ 90mmHg）。长期不控制血压或不规范的治疗高血压，会对心脏、大脑、肾脏等重要器官造成严重损害，最终可能导致脑出血、脑梗死、心肌梗死、心力衰竭等危及生命！</span></span></span></strong></span></p></section></section><section 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!important;background-color: #c41f0c;transform: rotate(-10deg);-webkit-transform: rotate(-10deg);-moz-transform: rotate(-10deg);-o-transform: rotate(-10deg);"><section style="-webkit-tap-highlight-color: transparent;margin: 0px;padding: 0px;outline: 0px;max-width: 100%;box-sizing: border-box !important;overflow-wrap: break-word !important;"><p style="-webkit-tap-highlight-color: transparent;margin: 0px;padding: 0px;outline: 0px;max-width: 100%;box-sizing: border-box !important;overflow-wrap: break-word !important;clear: both;min-height: 1em;line-height: 1.75em;"><strong style="-webkit-tap-highlight-color: transparent;margin: 0px;padding: 0px;outline: 0px;max-width: 100%;box-sizing: border-box !important;overflow-wrap: break-word !important;"><span style="-webkit-tap-highlight-color: transparent;margin: 0px;padding: 0px;outline: 0px;max-width: 100%;box-sizing: border-box !important;overflow-wrap: break-word !important;color: #ffffff;text-shadow: none;letter-spacing: 0.5px;font-size: 16px;"><span leaf=""><span textstyle="" style="font-size: 17px;">⾼⾎压的危险因素</span></span></span></strong></p></section></section></section><section style="-webkit-tap-highlight-color: transparent;margin: 0px;padding: 0px;outline: 0px;max-width: 100%;box-sizing: border-box !important;overflow-wrap: break-word !important;z-index: 5;display: flex;justify-content: flex-end;"><span leaf=""><br/></span></section></section></section><section data-autoskip="1" style="-webkit-tap-highlight-color: transparent;margin: 0px;padding: 35px 5px 0px;outline: 0px;max-width: 100%;box-sizing: border-box;overflow-wrap: break-word !important;text-align: justify;line-height: 1.75em;letter-spacing: 1.5px;font-size: 14px;color: #604949;background-color: transparent;"><p style="line-height: 2em;"><span style="font-size: 16px;"><span leaf="">●<span textstyle="" style="font-weight: bold;">遗传因素：</span>家族中有高血压病史的人群风险较高。 </span></span></p><p style="line-height: 2em;"><span style="font-size: 16px;"><span leaf="">●<span textstyle="" style="font-weight: bold;">不良生活习惯：</span>高盐饮食、过量饮酒、吸烟、缺乏运动等。 </span></span></p><p style="line-height: 2em;"><span style="font-size: 16px;"><span leaf="">●<span textstyle="" style="font-weight: bold;">肥胖与代谢异常：</span>超重或肥胖会增加心脏负担。 </span></span></p><p style="line-height: 2em;"><span style="font-size: 16px;"><span leaf="">●<span textstyle="" style="font-weight: bold;">年龄因素：</span>随着年龄增长，血管弹性下降，血压易升高。 </span></span></p><p style="line-height: 2em;text-align: left;"><span style="font-size: 16px;"><span leaf="">●<span textstyle="" style="font-weight: bold;">心理因素：</span>长期精神紧张、压力大也会影响血压。</span></span></p><p style="line-height: 2em;text-align: center;"><span style="font-size: 16px;"><span leaf=""></span></span></p></section></section></section></section><section data-role="paragraph" style="-webkit-tap-highlight-color: transparent;margin: 0px;padding: 0px;outline: 0px;max-width: 100%;box-sizing: border-box !important;overflow-wrap: break-word !important;"><section 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!important;background-color: #c41f0c;transform: rotate(-10deg);-webkit-transform: rotate(-10deg);-moz-transform: rotate(-10deg);-o-transform: rotate(-10deg);"><section style="-webkit-tap-highlight-color: transparent;margin: 0px;padding: 0px;outline: 0px;max-width: 100%;box-sizing: border-box !important;overflow-wrap: break-word !important;"><p style="-webkit-tap-highlight-color: transparent;margin: 0px;padding: 0px;outline: 0px;max-width: 100%;box-sizing: border-box !important;overflow-wrap: break-word !important;clear: both;min-height: 1em;line-height: 1.75em;"><strong style="-webkit-tap-highlight-color: transparent;margin: 0px;padding: 0px;outline: 0px;max-width: 100%;box-sizing: border-box !important;overflow-wrap: break-word !important;"><span style="-webkit-tap-highlight-color: transparent;margin: 0px;padding: 0px;outline: 0px;max-width: 100%;box-sizing: border-box !important;overflow-wrap: break-word !important;color: #ffffff;text-shadow: none;letter-spacing: 0.5px;font-size: 16px;"><span leaf=""><span textstyle="" style="font-size: 17px;">⾼⾎压的防治</span></span></span></strong></p></section></section></section><section style="-webkit-tap-highlight-color: transparent;margin: 0px;padding: 0px;outline: 0px;max-width: 100%;box-sizing: border-box !important;overflow-wrap: break-word !important;z-index: 5;display: flex;justify-content: flex-end;height: 0px;"><span leaf=""><br/></span></section></section></section><section data-autoskip="1" style="-webkit-tap-highlight-color: transparent;margin: 0px;padding: 35px 5px 0px;outline: 0px;max-width: 100%;box-sizing: border-box;overflow-wrap: break-word !important;text-align: justify;line-height: 1.75em;letter-spacing: 1.5px;font-size: 15px;color: #604949;background-color: transparent;"><p><span style="font-size:16px;"><span leaf=""><span textstyle="" style="font-weight: bold;">1. 健康饮食 </span></span></span></p><p><span style="font-size:16px;"><span leaf="">低盐饮食：每日盐摄入量不超过5克（约一啤酒瓶盖），减少腌制食品、加工食品的摄入。 </span></span></p><p><span style="font-size:16px;"><span leaf="">多吃蔬果：富含钾的食物（如香蕉、菠菜、土豆）有助于平衡钠的影响。 </span></span></p><p><span style="font-size:16px;"><span leaf="">控制脂肪摄入：减少动物脂肪，选择植物油，适量摄入鱼类、坚果等健康脂肪。 </span></span></p><p><span leaf=""><br/></span></p><p><span style="font-size:16px;"><span leaf=""><span textstyle="" style="font-weight: bold;">2. 规律运动 </span></span></span></p><p><span style="font-size:16px;"><span leaf="">每周至少进行150分钟中等强度运动（如快走、游泳、太极拳）。</span><span style="background-color: transparent;caret-color: red;font-size: 16px;"><span leaf="">避免剧烈运动，尤其是血压未得到良好控制时。 </span></span></span></p><p><span leaf=""><br/></span></p><p><span style="font-size:16px;"><span leaf=""><span textstyle="" style="font-weight: bold;">3. 戒烟限酒 </span> </span></span></p><p><span style="font-size:16px;"><span leaf="">吸烟会损伤血管，加重高血压；饮酒应适量（男性每日酒精量≤25克，女性≤15克）。 </span></span></p><p><span leaf=""><br/></span></p><p><span style="font-size:16px;"><span leaf=""><span textstyle="" style="font-weight: bold;">4. 控制体重 </span></span></span></p><p><span style="font-size:16px;"><span leaf="">- BMI（体重指数）应控制在18.5-24之间，腰围男性<90cm，女性<85cm。 </span></span></p><p><span leaf=""><br/></span></p><p><span style="font-size:16px;"><span leaf=""><span textstyle="" style="font-weight: bold;">5. 心理调节 </span></span></span></p><p><span style="font-size:16px;"><span leaf=""> 保持良好心态，避免情绪激动，可通过冥想、深呼吸等方式缓解压力。 </span></span></p><p><span leaf=""><br/></span></p><p><span style="font-size:16px;"><span leaf=""><span textstyle="" style="font-weight: bold;">6. 定期监测血压 </span> </span></span></p><p><span style="font-size:16px;"><span leaf="">家中自备血压计，每周测量1-2次，记录数据供医生参考。</span><span style="background-color: transparent;caret-color: red;font-size: 16px;"><span leaf="">遵医嘱服药，不可擅自停药或调整剂量。</span></span></span></p><p><span style="background-color: transparent;caret-color: red;"><span leaf=""></span></span></p></section></section></section></section></section><section data-role="paragraph" style="-webkit-tap-highlight-color: transparent;margin: 0px;padding: 0px;outline: 0px;max-width: 100%;box-sizing: border-box !important;overflow-wrap: break-word !important;"><section style="-webkit-tap-highlight-color: transparent;margin: 10px auto;padding: 30px 0px 0px;outline: 0px;max-width: 100%;box-sizing: border-box;overflow-wrap: break-word !important;"><section data-width="100%" style="-webkit-tap-highlight-color: transparent;margin: 0px;padding: 0px;outline: 0px;max-width: 100%;width: 100%;overflow-wrap: break-word !important;box-sizing:border-box;"><svg xmlns="http://www.w3.org/2000/svg" viewbox="0 0 580 17.76" style="display: block;"><g data-name="图层 2"><g data-name="图层 1"><path 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style="-webkit-tap-highlight-color: transparent;margin: -55px 0px 0px;padding: 0px;outline: 0px;max-width: 100%;box-sizing: border-box !important;overflow-wrap: break-word !important;text-align: right;display: flex;flex-direction: column;"><section style="-webkit-tap-highlight-color: transparent;margin: 0px;padding: 0px;outline: 0px;max-width: 100%;box-sizing: border-box !important;overflow-wrap: break-word !important;display: flex;flex-direction: column;z-index: 0;"><section style="-webkit-tap-highlight-color: transparent;margin: 0px 0px -20px 5px;padding: 0px;outline: 0px;max-width: 100%;overflow-wrap: break-word !important;width: 36px;z-index: 3;box-sizing:border-box;"><svg xmlns="http://www.w3.org/2000/svg" viewbox="0 0 62.2 62.18" style="display: block;"><g data-name="图层 2"><g data-name="图层 1"><g data-name="形状 4"><path style="fill:#ffabab;fill-rule:evenodd;" 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!important;background-color: #c41f0c;transform: rotate(-10deg);-webkit-transform: rotate(-10deg);-moz-transform: rotate(-10deg);-o-transform: rotate(-10deg);"><section style="-webkit-tap-highlight-color: transparent;margin: 0px;padding: 0px;outline: 0px;max-width: 100%;box-sizing: border-box !important;overflow-wrap: break-word !important;"><p style="-webkit-tap-highlight-color: transparent;margin: 0px;padding: 0px;outline: 0px;max-width: 100%;box-sizing: border-box !important;overflow-wrap: break-word !important;clear: both;min-height: 1em;line-height: 1.75em;"><strong style="-webkit-tap-highlight-color: transparent;margin: 0px;padding: 0px;outline: 0px;max-width: 100%;box-sizing: border-box !important;overflow-wrap: break-word !important;"><span style="-webkit-tap-highlight-color: transparent;margin: 0px;padding: 0px;outline: 0px;max-width: 100%;box-sizing: border-box !important;overflow-wrap: break-word !important;color: #ffffff;text-shadow: none;letter-spacing: 0.5px;font-size: 16px;"><span leaf=""><span textstyle="" style="font-size: 17px;">夏季⾼⾎压自我管理要点</span></span></span></strong></p></section></section></section></section></section><section data-autoskip="1" style="-webkit-tap-highlight-color: transparent;margin: 0px;padding: 35px 5px 0px;outline: 0px;max-width: 100%;box-sizing: border-box;overflow-wrap: break-word !important;text-align: justify;line-height: 1.75em;letter-spacing: 1.5px;font-size: 14px;color: #604949;background-color: transparent;"><section data-role="list" style="-webkit-tap-highlight-color: transparent;margin: 0px;padding: 0px;outline: 0px;max-width: 100%;box-sizing: border-box !important;overflow-wrap: break-word !important;"><section data-role="list" style="-webkit-tap-highlight-color: transparent;margin: 0px;padding: 0px;outline: 0px;max-width: 100%;box-sizing: border-box !important;overflow-wrap: break-word !important;"><p style="-webkit-tap-highlight-color: transparent;margin: 0px;padding: 0px;outline: 0px;max-width: 100%;box-sizing: border-box !important;overflow-wrap: break-word !important;clear: both;min-height: 1em;line-height: 1.75em;"><span style="font-size: 16px;"><span leaf=""><span textstyle="" style="font-size: 17px;color: rgb(217, 33, 66);font-weight: bold;">夏季高温天气容易影响血压，高血压患者需特别注意：</span></span></span></p><p style="-webkit-tap-highlight-color: transparent;margin: 0px;padding: 0px;outline: 0px;max-width: 100%;box-sizing: border-box !important;overflow-wrap: break-word !important;clear: both;min-height: 1em;line-height: 1.75em;"><span style="font-size: 16px;"><span leaf=""><br/></span></span></p></section><section><span style="-webkit-tap-highlight-color: transparent;margin: 0px;padding: 0px;outline: 0px;max-width: 100%;color: rgb(51, 51, 51);text-shadow: none;letter-spacing: 0.25px;font-size: 16px;box-sizing: border-box !important;overflow-wrap: break-word !important;"></span></section></section></section><section data-role="paragraph" style="-webkit-tap-highlight-color: transparent;margin: 0px;padding: 0px;outline: 0px;max-width: 100%;box-sizing: border-box !important;overflow-wrap: break-word !important;"><p><span style="font-size:16px;"><span leaf=""><span textstyle="" style="font-weight: bold;">1. 避免高温时段外出</span></span></span></p><p><span style="font-size:16px;"><span leaf="">上午10点至下午4点紫外线强、气温高，尽量减少户外活动。 </span><span style="letter-spacing: 0.544px;caret-color: red;font-size: 16px;"><span leaf="">外出时戴遮阳帽、使用防晒霜，随身携带水。 </span></span></span></p><p><span leaf=""><br/></span></p><p><span style="font-size:16px;"><span leaf=""><span textstyle="" style="font-weight: bold;">2. 科学补水</span> </span></span></p><p><span style="font-size:16px;"><span leaf="">每天饮水1500-2000ml，以温开水或淡茶水为主，避免冰镇饮料。 </span></span></p><p><span style="font-size:16px;"><span leaf="">出汗较多时可适量补充含钾、钠的电解质水（如淡盐水）。 </span></span></p><p><span leaf=""><br/></span></p><p><span style="font-size:16px;"><span leaf=""><span textstyle="" style="font-weight: bold;">3. 合理使用空调 </span></span></span></p><p><span style="font-size:16px;"><span leaf="">空调温度建议设置在26℃左右，避免室内外温差过大导致血管收缩。 </span></span></p><p><span style="font-size:16px;"><span leaf="">避免直接对着空调吹风，防止感冒或血压波动。 </span></span></p><p><span leaf=""><br/></span></p><p><span style="font-size:16px;"><span leaf=""><span textstyle="" style="font-weight: bold;">4. 饮食清淡，避免冷饮刺激 </span></span></span></p><p><span style="font-size:16px;"><span leaf="">减少油腻、辛辣食物，适量吃西瓜、黄瓜等利尿降暑的蔬果。 </span></span></p><p><span style="font-size:16px;"><span leaf="">避免大量进食冷饮，以免刺激血管收缩。 </span></span></p><p><span leaf=""><br/></span></p><p><span style="font-size:16px;"><span leaf=""><span textstyle="" style="font-weight: bold;">5. 保证睡眠，避免熬夜</span></span></span></p><p><span style="font-size:16px;"><span leaf="">夏季昼长夜短，建议晚上11点前入睡，保证7-8小时睡眠。 </span></span></p><p><span leaf=""><br/></span></p><p><span style="font-size:16px;"><span leaf=""><span textstyle="" style="font-weight: bold;">四、紧急情况处理 </span></span></span></p><p><span style="font-size:16px;"><span leaf="">若出现头晕、头痛、胸闷、恶心等不适，应立即： </span></span></p><p><span style="font-size:16px;"><span leaf="">1. 停止活动，坐下或躺下休息。 </span></span></p><p><span style="font-size:16px;"><span leaf="">2. 测量血压，若血压显著升高（≥180/120 mmHg）或伴随胸痛、意识模糊，立即就医！</span></span><span leaf=""> </span></p><section style="text-align: center;" nodeleaf=""></section></section></section></section></section><section data-role="paragraph" style="-webkit-tap-highlight-color: transparent;margin: 0px;padding: 0px;outline: 0px;max-width: 100%;box-sizing: border-box !important;overflow-wrap: break-word !important;"><section style="-webkit-tap-highlight-color: transparent;margin: 10px auto;padding: 30px 0px 0px;outline: 0px;max-width: 100%;box-sizing: border-box;overflow-wrap: break-word !important;"><section data-width="100%" style="-webkit-tap-highlight-color: transparent;margin: 0px;padding: 0px;outline: 0px;max-width: 100%;width: 100%;overflow-wrap: break-word !important;box-sizing:border-box;"><svg 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