Updated: 06.01.

2023

Scripts of ai Care Wellness Time RV6

S1#Ep#05: How To Lower High Blood Pressure Naturally Through Diet?

 Hi everyone! Welcome to watch ai care wellness time! I am Nutritionist Tan Ling

Ai.

 Today’s topic is How To Lower High Blood Pressure Naturally Through Diet?

 Do you know? 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! Therefore, advisable to consume the right diet and apply useful
tips to lower and prevent high blood pressure.

 Now, let’s learn together! Please see the contents!

 大家好！ 欢迎收看 ai 分享养生学堂! 我是营养师陈菱暧。

 今天的主题是如何通过饮食自然降低高血压？

 你知道吗？ 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！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。

 现在！ 让我们一起学习吧！请看内容！

 Contents consist of Blood pressure’s studies and overview, High blood pressure’s
causes and symptoms, dietary advice and foods avoidance, as well as health
tips.

 Firstly, let’s understand on Blood pressure’s studies and overview.

 Statistics showed that cardiovascular diseases are the leading cause of death
globally. An estimated 18.6 million people died from CVDs in 2022 = 33% of all
global deaths.

 Another statistics showed that in Singapore, 21 people die from cardiovascular

disease (heart diseases and stroke) every day = 32% of all deaths in 2021.

 American Heart Association USA recommends replacing bad (saturated) fats with

good (unsaturated) fats in our diet to promote cardiovascular health.

 内容包括血压的信息、高血压的概述、因素和症状、饮食建议和避免的食物，以及
健康的贴士。

 首先，让我们来了解血压的信息，包括研究的报告和血压的概述。
 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 = 33%全球死亡人数。

 另一项统计数据显示在新加坡，2021 年每天有 21 人死于心血管疾病（心脏病和

中风）= 32% 死亡人数。

 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。

 Do you know there are how many types of blood pressure disorders?

 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.

 There are 2 common blood pressure disorders: Low blood pressure and High
blood pressure.

 Low blood pressure occurs when blood pressure is less than 90/60 mmHg. Most
people do not have any symptoms, but sometimes may cause tiredness or
dizziness.

 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.

 This is the 2021 Harvard Health Publishing updated blood pressure guidelines for
your reference. Advisable to measure your blood pressure occasionally to know
your blood pressure condition.

 你知道血压异常有多少种类吗？

 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。

 两种常见的血压异常是低血压和高血压。

 当血压低于 90/60 毫米汞柱时，就会出现低血压。大多数人没有任何症状，但是有

时候可能会导致疲劳或头晕。

 当血压高于 130/80 毫米汞柱时，就会出现高血压。 它可能会导致健康问题，如:

心脏病发作或中风等。

 这是 2021 年哈佛大学健康出版社更新的血压指南供你参考。 建议偶尔测量你的血

压以了解您的血压状况。

 Now, let’s understand on what is High blood pressure’s causes and symptoms!

 Some causes include excessive alcoholic drinks, unhealthy diet, excessive salt,
obesity, stress, genetic, kidney disorders, thyroid issues, as well as smoking, etc.

 现在，让我们来了解什么是高血压的因素和症状！
 一些因素包括过量含酒精饮料、摄取不健康饮食、过多钠、肥胖、压力、遗传、肾
脏疾病、甲状腺问题以及吸烟等。

 What TCM’s perspective of High blood pressure’s causes?

 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.

 Some symptoms include fatigue, chest pain, difficulty breathing, dizziness,

blurred vision, as well as excessive sweating, etc.

 中医对高血压因素的看法是什么？

 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。

 一些高血压的症状包括疲劳、胸痛、呼吸困难、晕眩、视力模糊，以及多汗症等。

 Dietary recommendation and foods avoidance include recommended foods for

lowering High blood pressure, TCM recommended foods, foods avoidance, as
well as tips to prevent High blood pressure.

 Some recommended foods include citrus fruits, berries, celery, green leafy
vegetables, wholegrains, as well as deep-sea fishes, etc.

 饮食建议和避免的食物包括：降低高血压的推荐食物，中医会推荐哪些食物，哪些
食物需要避免，以及预防高血压的贴士。

 一些推荐的食物包括柑橘类水果、莓果、芹菜、绿叶蔬菜、全谷物以及深海鱼类等。

 What foods will TCM recommend to lower High blood pressure?

 TCM believes that consuming 70% of cooling foods, eg: Bittergourd, kelp and
watermelon, etc, as well as 30% of warm foods, eg: Chicken. brown rice and
chives, etc can help to lower High blood pressure.

 中医会推荐哪些食物来降低高血压？

 中医认为，摄取 70% 的凉性食物(如：苦瓜、海带和西瓜等)，以及 30% 的温性食

物(如：鸡肉，糙米和韭菜等)可以降低高血压。

 What foods we need to avoid or take less for lowering High blood pressure?

 Take less of alcoholic beverages, carbonated and caffeine beverages, whole

dairy products, greasy foods, processed foods, as well as excessive salt and
sugar, etc.

 哪些食物需要避免或少吃以降低高血压？
 少吃: 含酒精饮料、碳酸和含咖啡因饮料、全乳制品、油腻食品、加工食品以及过
多的盐和糖等。

 What tips we can learn to prevent High blood pressure?

 Some tips are consuming the right diet, control high blood pressure, high
cholesterol and diabetes, maintain normal weight, exercise regularly, apply
meditation, apply footbath, manage stress, as well as avoid smoking, etc.

 我们可以学习哪些贴士以预防高血压？

 摄取正确的饮食，控制三高 (高血压，高胆固醇和糖尿病)，保持正常体重，经常
运动，应用冥想，应用足浴，管理压力，以及避免吸烟等。

 Health tips include supplementary for lowering High blood pressure, adopt
healthy lifestyle, as well as health and wellness tips.

 Some supplements are Omega-3 fatty acids, Co-enzyme Q10, Calcium,

Potassium, Probiotics, as well as American Ginseng, etc.

 健康贴士包括：降低高血压的保健品，采纳健康的生活方式、以及健康和养生的贴
士。

 一些保健品是欧米加 3 脂肪酸、辅酶 Q10、钙、钾、益生菌、以及西洋参等。

 Try to adopt healthy lifestyle! Consume a balanced diet, drink enough water,
adequate sleep and exercise regularly because it will help to improve blood
circulation and metabolism, as well as improves sleeping issues.

 Please remember that food therapies, herbs and supplements can only help to
improve your conditions, not heal! You need to seek your doctor’s advice shall
you are on any medications!

 If you take supplements, remember to take them separately from caffeine

beverages or medications at an interval of 1-2 hours!

 Practise what you have learnt! Adopt what you have learnt & share to everyone
so can benefit all!

 This is my bio-profile! Most importantly, I am the founder of 5Color Diet!

 Thank you for your watching! Remember to like, comment and share to your
friends! Shall you have any feedback regarding our contents, do leave
comments in my facebook or youtube! See you next time!

 尽量采纳健康的生活方式！ 摄取均衡的饮食、喝足够的水、有充足的睡眠和经常
运动，因为它可以改善血液循环和新陈代谢，以及也能够改善睡眠的问题。

 记得，食疗、草药和保健品只能改善您的状况，不能治愈！ 如果您正在服用任何
药物，需要咨询您的医生！
 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！

 学以致用! 采纳你所学和分享给每个人，让所有人受益！

 这是我的简历！ 最重要的是，我是 5 色饮食的创立者！

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