怎么预防三高才不会得三高（什么是三高和三高的注意事项）

各位朋友，大家好，现在是“每天健康三分钟”时间，我是安阳道简医院的护士高竹君，今天由我来给大家讲讲什么是三高和三高的注意事项。

三高症"是指高血压、高血糖(糖尿病)和高脂血症。

它们是现代社会所派生出来的"富贵病"，可能单独存在，也可能相互关联。如:糖尿病人很容易同时患上高血压或高血脂症，而高血脂又是动脉硬化形成和发展的主要因素，动脉硬化患者血管弹性差加剧血压升高。所以，出现这三种疾患中的任何一种，后期都易形成了"三高症"。

高血压：指循环系统内血压高于正常而言，通常指体循环动脉血压增高，是一种常见的临床综合症。高于140/90毫米汞柱为高血压。因它是在不知不觉中发生的，故称“悄悄的杀手”。

　 高血脂：是指血中胆固醇或甘油三酯过高或高密度脂蛋白胆固醇过低，现代医学称之为血脂异常。它是导致动脉粥样硬化的主要因素，是心脑血管病发生发展的危险因素。它发病隐匿，大多没有临床症状，故称为“隐形杀手”。

高血糖：机体血液中葡萄糖含量高于正常值。是机体内一个独立存在的病理改变，病变部位在血液，病变性质是血糖代谢紊乱。高血糖的临床表现，可以有显性的症状，如口干渴、饮水多、尿多、消瘦；可以是隐性的症状，无明显主观不适。

我们知道了什么是三高，那么三高的注意事项有哪些呢？我们一起来了解一下。

1、合理饮食，避免肥胖

养成规律的饮食习惯，每日三餐定时定量，可适当的节制，减轻胰岛负担，切忌不能暴饮暴食。合理的饮食是指高纤维素、低盐及低脂饮食，应多吃水果、蔬菜和谷物等，以免引起肥胖。要以清淡、低脂低糖、低蛋白的食物为主，尽量要减少甜食或碳水化合物的摄入。严格控制食盐的用量，每天以4～6克为宜。钙剂有降低血压的功效，多食用含钙较高的食物，例如：牛奶、虾皮、萝卜、蜂蜜等。

　2、戒烟限酒

烟酒也是引发“”三高“”疾病的一大诱因。吸烟有百害而无一利，是诱发心脑血管疾病的重要原因。少量饮酒有活血的`作用，白酒一天限制在一两之内，多饮则伤肝，助湿热，易形成肝火挟湿痰而发生中风。因此应注意饮食，少熬夜，少喝大酒，保持大便通畅。

　3、多多运动

运动是增强体质比较简单方法，运动能增强心脑血管的功能、改善供血，对预防高血压、高血脂有很好的作用。如走路、慢跑、打太极拳等运动都很适合。每做一项运动都要注意运动量，循序渐进，持之以恒方可见效。

最后祝大家生活愉快，身体健康！想了解更多心血管科普小知识，请关注我们，咱们下期见。

Dear friends, nice to meet you!Now it is time for “health talk for three minutes every day”,My name is Gao Zhujun, a nurse of Anyang Daojian Hospital.Today, I'd like to tell you what the three high refers to and what the patients need to pay attention to.

Three high diseases refer to hypertension, hyperglycemia (diabetes) and hyperlipidemia. They are the "rich and noble diseases" derived from modern society.One of them may exist alone, or they may be related to each other. For example, diabetic patients are easy to suffer from hypertension or hyperlipidemia at the same time,hyperlipidemia is the main factor in the formation and development of arteriosclerosis, and the poor vascular elasticity in patients with arteriosclerosis aggravates the increase of blood pressure. Therefore, if a patient suffers from any of the three diseases,it is easy to develop the other two at the same time.

Hypertension refers to the blood pressure of circulatory system higher than normal, and it usually refers to the increase of arterial blood pressure of systemic circulation. Hypertension is a common clinical syndrome. The blood pressure higher than 140 / 90 mm Hg is called hypertension.As hypertension often happens unconsciously, it is often called "silent killer".

Hyperlipidemia refers to high cholesterol or triglyceride or low HDL cholesterol in blood, which is called dyslipidemia in modern medicine.It is the main factor leading to atherosclerosis and the risk factor of cardiovascular and cerebrovascular disease. The incidence of hyperlipidemia is hidden, and most patients have no clinical symptoms,so it is often called "invisible killer".

Hyperglycemia refers to the body's blood glucose content higher than normal. Hyperglycemia is an independent pathological change in the body. The lesion is located in the blood,and the nature of the lesion is the disorder of blood glucose metabolism.Diabetic patients may have overt clinical symptoms, such as thirst, drinking more water, urinating more, emaciation, or recessive symptoms, that is, patients have no obvious subjective discomfort.

We know what is "three high", so what are the precautions for patients with three high?Let's find out.

1. Reasonable diet to avoid obesity

Develop a regular diet habit, three meals a day, eat regularly and quantitatively.Patients can appropriately limit the amount of diet in order to reduce the burden of islets, and avoid overeating. Reasonable diet refers to high fiber, low salt and low-fat diet, you should eat more fruits, vegetables and grains, so as not to cause obesity. Patients should eat light food with low-fat, low sugar and low protein, and try to reduce the intake of sweets or carbohydrates.The amount of salt should be strictly controlled, and 4-6 grams per day is appropriate.Calcium has the effect of lowering blood pressure, so you can eat more calcium containing food,such as milk, shrimp skin, radish, honey and so on.

2. Smoking cessation and alcohol restriction

Tobacco and alcohol are also major causes of "three high" diseases.Smoking is harmful but not beneficial, which is an important cause of cardiovascular and cerebrovascular diseases.A small amount of alcohol has the effect of promoting blood circulation, but liquor should be limited to 50 g a day. Drinking more will hurt the liver, help damp heat and easily lead to stroke.Therefore, we should pay attention to diet,stay up less, drink less, and keep defecation unobstructed.

3. More exercise

Exercise is a relatively simple way to enhance the constitution,exercise can enhance the function of cardiovascular and cerebrovascular, improve blood supply, and it also has a good effect on the prevention of hypertension and hyperlipidemia.Such as walking, jogging, Taijiquan and other sports are very suitable for patients with three high diseases. Patients should pay attention to the amount of exercise when they do any exercise, and exercise step by step. You should know that only perseverance can be effective.

I wish you all a happy life and good health! To learn more about cardiovascular disease, please pay attention to us. See you next time.