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高血压饮食课：
盐、体重、压力和血管健康怎么吃？
Hypertension Nutrition Course:
How to Eat for Salt, Weight, Stress and Vascular Health
高血压往往没有明显症状，却会长期影响心脏、血管与肾脏健康。
这堂课将帮助你理解血压、盐、钠、压力、睡眠与体重之间的关系，并学习为什么“少吃咸”并不等于真正学会控制血压。
课程会结合马来西亚常见外食环境，带你了解隐藏钠来源、
DASH 饮食概念，以及更实际的日常饮食调整方式，
帮助建立更长期的血压管理观念。
High blood pressure often develops without obvious symptoms, yet it can gradually affect the heart, blood vessels, and kidneys over time.
This course explores how sodium, stress, sleep, body weight, and lifestyle habits influence blood pressure, while helping you understand why blood pressure management is more than simply “eating less salty food.”
Through practical examples from Malaysian eating environments, you will learn about hidden sodium sources, DASH diet principles, and realistic daily strategies for healthier blood pressure management.
RM499｜无限观看 Watch Anytime｜ 7 章节 Chapters
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BONUS
05
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体重、压力与睡眠
对血压的影响
The role of weight, stress, and sleep in blood pressure
06
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马来西亚外食的
低钠策略
Low-sodium strategies for Malaysian eating habits
07
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风险评估与下一步行动
Risk assessment and next steps
课程大纲 Course Outline
01
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为什么高血压常常
没有症状
Why hypertension is often silent
02
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血压的基本机制：
心脏、血管与肾脏
How heart, vessels, and kidneys regulate blood pressure
04
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钾、镁、钙与
DASH 饮食
Potassium, magnesium, calcium, and DASH diet
03
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盐、钠、汤与
酱料的影响
The impact of sodium, salt, soup, and sauces
你会学到 Key Learning Outcomes
-
如何理解血压读数
-
钠如何影响血压
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汤、酱料、酱汁和加工食品里的隐藏钠
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DASH 饮食概念如何应用在马来西亚饮食
-
如何在 kopitiam、mamak 和 nasi campur 做选择
-
How to understand blood pressure readings
-
How sodium affects blood pressure
-
Hidden sodium in soup, sauces, gravy, and processed foods
-
How to apply the DASH concept in Malaysian meals
-
How to make better choices at kopitiam, mamak, and nasi campur
Key Learning Outcomes
你会学到
不适合对象
Not Suitable For
已确诊高血压并正在用药者
Diagnosed hypertension patients that are on medication
血压长期高于医生建议范围者
Consistently high blood pressure cases
有肾病、心脏病或中风病史者
Kidney disease, heart disease, or stroke history
孕妇或妊娠高血压患者
Pregnancy or gestational hypertension
有严重症状（头痛、胸痛、视力模糊等）
Severe symptoms (headache, chest pain, blurred vision, etc.)
👉 可学习概念，但必须配合医生管理
Can learn concepts but requires medical supervision
适合对象
Suitable For
血压偏高的人
People with elevated blood pressure
有家族高血压史的人
Family history of hypertension
常外食、重口味或爱喝汤的人
Frequent eating out or high-sodium diet
体重增加或腰围变大的人
Weight gain or increased waist circumference
压力大、睡眠差的人
High stress or poor sleep quality
体检出现血压异常的人
Abnormal blood pressure in reports
想帮助父母改善血压的人
Those want to help their parents improve blood pressure
本课程主要以健康教育为主，内容不能替代医疗建议、诊断或治疗。
若你目前有高血压、正在使用相关药物，或有特殊健康状况，请先咨询医生或营养师，再进行较大幅度的饮食调整。
This course is intended for educational purposes and does not replace medical advice, diagnosis, or treatment.
If you have hypertension, are currently using related medication, or have specific medical conditions,
please consult your doctor or dietitian before making major dietary changes.