保持血管健康可預防高血壓、中風、心臟病等疾病。有外科醫生分享4種自測血管健康的方法,其中一種只要緊握拳頭5秒,即可測試血液循狀況是否正常、健康。另外,有營養師推介10款有助降血壓的水果,預防心血管疾病。
4招自測血管健康 握拳頭5秒即有結果
一旦血管失去彈性或血液循環不佳,就會增加患上高血壓、心臟病等風險。外科醫生江坤俊在節目《健康2.0》表示,要檢查血液循環健康狀況,可透過以下4大方法自測,以了解手部、心臟、肝臟、腦部血液循環情況:
![自測血管健康](https://image.hkhl.hk/f/1024p0/0x0/100/none/6609a7cb0785a789b9e519baaf476b3a/2023-11/blood_1.png)
![手部血液循環](https://image.hkhl.hk/f/1024p0/0x0/100/none/15dde58d9261e16e750a0671871d2570/2023-11/blood_2.png)
![用力緊握拳頭進行測試](https://image.hkhl.hk/f/1024p0/0x0/100/none/e8f2e625d36ae466a1e5a52d3658fda6/2023-11/blood_3.png)
![觀察血液回流速度](https://image.hkhl.hk/f/1024p0/0x0/100/none/ed71f1fd4d6bfb3646f80508e0513479/2023-11/blood_4.png)
![亦可透過按壓指甲測試](https://image.hkhl.hk/f/1024p0/0x0/100/none/a4fa45d92d1b7909f345e2c46dbcbc2f/2023-11/blood_5_0.png)
![心臟血液循環](https://image.hkhl.hk/f/1024p0/0x0/100/none/143a92d906b822083465f09d886d1a04/2023-11/blood_6_0.png)
![用手指按壓腳背](https://image.hkhl.hk/f/1024p0/0x0/100/none/7eb9ee3bb3cc7d679b951386b052139f/2023-11/blood_7_0.png)
![肝臟血液循環](https://image.hkhl.hk/f/1024p0/0x0/100/none/637b9df948b15d2fe58806b358eedea1/2023-11/blood_8_0.png)
![檢查3部位有否出現類似蜘蛛網的血管](https://image.hkhl.hk/f/1024p0/0x0/100/none/3122a1b0a08d49aab82d8652ed880a6d/2023-11/blood_9_0.png)
![腦部血液循環](https://image.hkhl.hk/f/1024p0/0x0/100/none/eb6ada1ffd91db6b1ecafed5dc4c0f1e/2023-11/blood_10_0.png)
![用眼睛盯著手指](https://image.hkhl.hk/f/1024p0/0x0/100/none/2161e0671d06d18bdafbfdbc97593123/2023-11/blood_11_0.png)
![如果出現殘影要小心](https://image.hkhl.hk/f/1024p0/0x0/100/none/93cef22d813bd01afafab5afb8cf73d0/2023-11/blood_12.png)
1. 手部血液循環
- 用力緊握拳頭,用另一隻手的兩隻手指按壓尺骨動脈和橈骨動脈,然後放手看血液回流的速度。如果手掌在5秒內仍未回復血紅色,就代表血液循環不好。
- 另一個方法是,用力壓拇指指甲,如果放開後3秒內仍未回復血紅色,同樣代表血液循環不理想。
2. 心臟血液循環
- 用手指按壓腳背5秒,放開後若腳背仍有凹陷,就可能是心臟血液循環出現問題。
【同場加映】常見心臟病冠心病10大症狀 6部位疼痛要小心
![冠心病常見徵狀](https://image.hkhl.hk/f/1024p0/0x0/100/none/f129c143b11a8d7b55d2b88d7dde90e7/2022-12/heart_C01_0.png)
![冠心病常見徵狀](https://image.hkhl.hk/f/1024p0/0x0/100/none/ff21c25a7d8ff97d7b043d601b4c4c03/2022-12/heart_C02_0.png)
![冠心病常見徵狀](https://image.hkhl.hk/f/1024p0/0x0/100/none/c20ebb4f4184e105841579f726074057/2022-12/heart_C03_0.png)
![冠心病常見徵狀](https://image.hkhl.hk/f/1024p0/0x0/100/none/70eb025812453bff0cd489d8e25ba5cd/2022-12/heart_C04_0.png)
![冠心病常見徵狀](https://image.hkhl.hk/f/1024p0/0x0/100/none/fd0b3d3b9d6f8eeae620f565e09daa30/2022-12/heart_C05_0.png)
![冠心病常見徵狀](https://image.hkhl.hk/f/1024p0/0x0/100/none/b43f09ee6578f3aaf94e103583cae967/2022-12/heart_C06.png)
![冠心病常見徵狀](https://image.hkhl.hk/f/1024p0/0x0/100/none/af19f6a63d8914bec91c76f803fd5cbe/2022-12/heart_C07.png)
![冠心病常見徵狀](https://image.hkhl.hk/f/1024p0/0x0/100/none/1e345c5fac16e63f58d4d1d39bca744f/2022-12/heart_C08.png)
![冠心病常見徵狀](https://image.hkhl.hk/f/1024p0/0x0/100/none/6741ce6073bf0e52f6145fd6a0d731ff/2022-12/heart_C09.png)
![冠心病常見徵狀](https://image.hkhl.hk/f/1024p0/0x0/100/none/26e481efc29b80377ab4cc73e944a10c/2022-12/heart_C10.png)
![冠心病常見徵狀](https://image.hkhl.hk/f/1024p0/0x0/100/none/9f89feacf8b7a9821e25d8fb34c022b7/2022-12/heart_C11.png)
![冠心病常見徵狀](https://image.hkhl.hk/f/1024p0/0x0/100/none/bc8f82b4ed8c9f311ddeed1aa1c93c0d/2022-12/heart_C12.png)
![冠心病常見徵狀](https://image.hkhl.hk/f/1024p0/0x0/100/none/da35d4dd4308e94bae7cc987a25d7c54/2022-12/heart_C13.png)
3. 肝臟血液循環
- 自我檢查身體,如果胸部上方、手心、臉頰位置浮現類似蜘蛛網的血管,就可能是微血管擴張的症狀。
4. 腦部血液循環
- 在眼前伸出食指,然後手指慢慢往左右移動,只用眼睛盯著手指,來回5次。
- 當手指停住時,只看見1隻手指就是正常,但如果出現殘影,就可能是腦部血液循環有問題。
【同場加映】中風11種常見症狀 頭痛劇烈恐是警號
![中風症狀/徵狀](https://image.hkhl.hk/f/1024p0/0x0/100/none/a1c1af0b460bcdfaa6298d9831f1d21c/2023-11/stroke_B01.png)
![身體變得虛弱,臉部、手臂或腿部感到麻痺及/或顫動](https://image.hkhl.hk/f/1024p0/0x0/100/none/4c99a206767e4a0ec5b8fe85e530e870/2023-11/stroke_B02.png)
![半身不遂](https://image.hkhl.hk/f/1024p0/0x0/100/none/8515d7eaf66d9e79dcc782f0f71bafc6/2023-11/stroke_B03.png)
![言語不清/失去說話能力](https://image.hkhl.hk/f/1024p0/0x0/100/none/6b274f26c762552569d7518ee9318e79/2023-11/stroke_B04.png)
![嘴歪](https://image.hkhl.hk/f/1024p0/0x0/100/none/b430c8bd6bad094b28d8c35c32a0c5fb/2023-11/stroke_B05.png)
![眼斜](https://image.hkhl.hk/f/1024p0/0x0/100/none/5a9e78848440d64b7a702dd44fb24150/2023-11/stroke_B06.png)
![視力模糊不清](https://image.hkhl.hk/f/1024p0/0x0/100/none/bd50d9a6bb1b9cfbcb408b1b3fb68b66/2023-11/stroke_B07.png)
![吞嚥困難](https://image.hkhl.hk/f/1024p0/0x0/100/none/64911b4f4da1515b754176e9e74fb0a4/2023-11/stroke_B08.png)
![頭部劇痛](https://image.hkhl.hk/f/1024p0/0x0/100/none/180d9f81cbc0a763c491099cecfefbec/2023-11/stroke_B09.png)
![行動不穩或跌倒](https://image.hkhl.hk/f/1024p0/0x0/100/none/baebced4039652191c7ed9d9f1724000/2023-11/stroke_B10.png)
![大小便失禁](https://image.hkhl.hk/f/1024p0/0x0/100/none/2416aa597c61619d3319cff60ddd117a/2023-11/stroke_B11.png)
![流口水](https://image.hkhl.hk/f/1024p0/0x0/100/none/45b744ae5dc8e1bca16a4c186f35d4a9/2023-11/stroke_B12.png)
![嚴重者甚至昏迷或死亡](https://image.hkhl.hk/f/1024p0/0x0/100/none/96f22472bab2fbcd8ce050dba41d2b51/2023-11/stroke_B13.png)
血管循環差恐致高血壓 引發中風心臟病
如果忽視血管循環不佳的訊號,可能會引致高血壓及多種嚴重疾病。本港衞生署指出,維持正常的血壓,有助推動血液在體內運行,把氧氣和營養輸送到身體各組織。但若血壓上升並持續處於高水平,則可致嚴重健康問題,包括中風、冠心病、心臟衰竭、慢性腎病,甚至是早逝。
高血壓5大症狀
據衞生署資料,容易頭痛可能是血壓過高的症狀,其他高血壓常見症狀如下:
![高血壓常見症狀](https://image.hkhl.hk/f/1024p0/0x0/100/none/8fccda643fc34d3f838eba12560e52ef/2023-09/137.png)
![常被稱 為「 隱形殺手」](https://image.hkhl.hk/f/1024p0/0x0/100/none/65d0b8c0910344f2865a0a2a09ff2548/2023-09/138.png)
![血壓太高也可引致以下症狀](https://image.hkhl.hk/f/1024p0/0x0/100/none/197941f9500cd6f10a2c19d9abf21839/2023-09/139.png)
![眩暈](https://image.hkhl.hk/f/1024p0/0x0/100/none/54d284d6258b1090fd616e9364da1dc2/2023-09/140.png)
![視線模糊不清](https://image.hkhl.hk/f/1024p0/0x0/100/none/e47c261c4424f7acad13d3a853eb02c0/2023-09/141.png)
![頭痛](https://image.hkhl.hk/f/1024p0/0x0/100/none/1104c06681dd714cb66a882801ff5b89/2023-09/142.png)
![疲勞](https://image.hkhl.hk/f/1024p0/0x0/100/none/579c4c604fc4410d89c1a138ac458a5d/2023-09/143.png)
![面部發紅](https://image.hkhl.hk/f/1024p0/0x0/100/none/91e2469b2e588e236638266b28a449bf/2023-09/144.png)
10款水果有效降血壓 吃香蕉番石榴也有效
營養師戴嘉珠曾撰文指,部分水果有助改善高血壓問題,例如香蕉、番石榴。她指出,含有豐富鉀質的水果,有助平衡飲食中過多的鈉,從而降低血壓。她列出10款可改善高血壓的水果,其鉀含量和好處如下:
![10種水果快速降血壓](https://image.hkhl.hk/f/1024p0/0x0/100/none/a258c2ac261baa2e099b320e610fd5ed/2023-09/1_41.png)
![釋迦](https://image.hkhl.hk/f/1024p0/0x0/100/none/8a8dc9fa2411c51ad71739fb89f75f73/2023-09/2_24.png)
![富含維他命C、蛋白質,營養價值高。](https://image.hkhl.hk/f/1024p0/0x0/100/none/f760bf8089761ba4a215d926cbdfb004/2023-09/3_29.png)
![香蕉](https://image.hkhl.hk/f/1024p0/0x0/100/none/159e657700055abbc8abcad1ed1b85db/2023-09/4_35.png)
![低血壓者也可食用,鎂含量亦高,可幫助舒緩疲勞。](https://image.hkhl.hk/f/1024p0/0x0/100/none/6e92dd3c946b6cb8e48055b54c5381cf/2023-09/5_23.png)
![奇異果](https://image.hkhl.hk/f/1024p0/0x0/100/none/b3cdf7674c5ae4b365577f0e7b2ce839/2023-09/6_21.png)
![含有豐富的鉀,同時也富含維他命C與奇異果酵素,能幫助消化。](https://image.hkhl.hk/f/1024p0/0x0/100/none/f99760d3a73b245d474dbd4e2ced4169/2023-09/7_17.png)
![車厘茄](https://image.hkhl.hk/f/1024p0/0x0/100/none/96aebe695b2d2f8d2800166b6e5fc909/2023-09/8_23.png)
![平價又富含營養,鉀含量高,其中的茄紅素還有抗氧化功效。](https://image.hkhl.hk/f/1024p0/0x0/100/none/ea26f4d7433aeaa8140f674f15c3da06/2023-09/9_18.png)
![樹葡萄(嘉寶果)](https://image.hkhl.hk/f/1024p0/0x0/100/none/9541a0e6a7531360ea1ca9a5d5c6096d/2023-09/10_17.png)
![從果皮至種子皆含營養,有「樹幹上黑珍珠」之美稱。](https://image.hkhl.hk/f/1024p0/0x0/100/none/4074a921f353d9e5696d9107bf909fd3/2023-09/11_18.png)
![香瓜](https://image.hkhl.hk/f/1024p0/0x0/100/none/6aa5b347dedeb4b71b1c1bb3b2720648/2023-09/12_12.png)
![清涼消暑又富含維他命A、C及膳食纖維,直接食用或做成醃漬小菜都合適。](https://image.hkhl.hk/f/1024p0/0x0/100/none/9c0e3ffd7df8deffae6e6a846799ccf9/2023-09/13_11.png)
![百香果](https://image.hkhl.hk/f/1024p0/0x0/100/none/49c698d67b7264ff6f7414d8170713d7/2023-09/14_10.png)
![富含維他命C、鉀、鐵、膳食纖維、類胡蘿蔔素,且熱量低,堪稱減肥瘦身的法寶。](https://image.hkhl.hk/f/1024p0/0x0/100/none/252019326fb7b676be3eb568f8d50657/2023-09/15_0_7.png)
![木瓜](https://image.hkhl.hk/f/1024p0/0x0/100/none/656e7431badb5d0b0b7fb3e6d68561af/2023-09/16_0_4.png)
![亦含多種眼睛需要營養素,如維他命A、β-胡蘿蔔素、葉黃素等,且含有木瓜酵素能幫助消化。](https://image.hkhl.hk/f/1024p0/0x0/100/none/6d42e8ffda7d38bc2fc29ae2ff3977ac/2023-09/17_0_4.png)
![番石榴](https://image.hkhl.hk/f/1024p0/0x0/100/none/637364a4918fc1e8f6a5b7656ce0b64e/2023-09/18_0_5.png)
![口感酸甜,維他命C含量屬水果之冠,也富含膳食纖維能幫助腸道蠕動。](https://image.hkhl.hk/f/1024p0/0x0/100/none/fff48c600c71fd071adf13d959d94315/2023-09/19_0_5.png)
![西瓜](https://image.hkhl.hk/f/1024p0/0x0/100/none/ea4e00e338e37a324958952a1baea395/2023-09/20_0_3.png)
![清涼解渴,含有豐富的維他命A、C,除了鉀更含有瓜胺酸,有助血管放鬆、降血壓](https://image.hkhl.hk/f/1024p0/0x0/100/none/90b90007d2978b4fa27edf35d4c7888b/2023-09/21_8.png)
延伸閱讀:哈佛醫學院教6招天然降血壓防中風
![降血壓方法](https://image.hkhl.hk/f/1024p0/0x0/100/none/208b84789bdb298b6215002396ea3e39/2023-09/72_0.png)
![飲食降血壓](https://image.hkhl.hk/f/1024p0/0x0/100/none/8b2b6ca36b833fb0ab47608f6073ca90/2023-09/73_0.png)
![DASH飲食法有效降血壓](https://image.hkhl.hk/f/1024p0/0x0/100/none/f014e616bcacd726fbe3ed38b38befc4/2023-09/74_0.png)
![DASH飲食法內容](https://image.hkhl.hk/f/1024p0/0x0/100/none/54040514a7cefe95ad8953e98baf9d41/2023-09/75_1.png)
![DASH飲食法預防心臟病發和中風](https://image.hkhl.hk/f/1024p0/0x0/100/none/a4de731750e47163482a977ef0baff5a/2023-09/76_0.png)
![運動降血壓](https://image.hkhl.hk/f/1024p0/0x0/100/none/da44c0866b176ea516b188ed9ee73074/2023-09/77.png)
![每星期進行150分鐘運動有助於降低血壓](https://image.hkhl.hk/f/1024p0/0x0/100/none/71a20635903b0a11013fed557ab1e4c6/2023-09/78.png)
![提升日常的運動量助降血壓](https://image.hkhl.hk/f/1024p0/0x0/100/none/834fd3011196763370941b4dc3994863/2023-09/79_0.png)
![每小時步行5分鐘 掌上壓 瑜伽或拉筋](https://image.hkhl.hk/f/1024p0/0x0/100/none/914d17a00436ef9f95413a1ceafe1dca/2023-09/80.png)
![體重](https://image.hkhl.hk/f/1024p0/0x0/100/none/f0ea8d0f9bb780bf3e016ed118a47338/2023-09/81.png)
![減磅收縮壓就會降低](https://image.hkhl.hk/f/1024p0/0x0/100/none/246acbe122729e466ca28c13bab00f78/2023-09/82.png)
![根據醫生的意見立自己的目標體重](https://image.hkhl.hk/f/1024p0/0x0/100/none/dde45dc060fc7064537432577ab41eb8/2023-09/83.png)
![限制鈉攝取](https://image.hkhl.hk/f/1024p0/0x0/100/none/673faad4259d915c54a27986d25d9adb/2023-09/84.png)
![限制鈉攝取顯著改善血壓](https://image.hkhl.hk/f/1024p0/0x0/100/none/0cc4db83517310c6b2ac20c457fca9e6/2023-09/85.png)
![吃1類蔬菜易患高血壓](https://image.hkhl.hk/f/1024p0/0x0/100/none/3b862c470bb639f89a70a7aa61dafee0/2023-09/86.png)
![加工食品含鈉量高](https://image.hkhl.hk/f/1024p0/0x0/100/none/5508a5315f5584b6302497fc04d465f5/2023-09/87.png)
![建議降低鈉攝入量](https://image.hkhl.hk/f/1024p0/0x0/100/none/22b56a34ab36b9580c438fc48f3ba5f8/2023-09/88.png)
![限制酒精攝取](https://image.hkhl.hk/f/1024p0/0x0/100/none/9c52493ad9af60555f369ecc9f879786/2023-09/89.png)
![過量攝取酒精導致血壓升高](https://image.hkhl.hk/f/1024p0/0x0/100/none/beebd2456fddd40dad7f60bfb7613315/2023-09/90.png)
![男性每天喝不應超過2杯酒](https://image.hkhl.hk/f/1024p0/0x0/100/none/5407b31fb5c3c179e6c0e8986177d61a/2023-09/91.png)
![壓力管理](https://image.hkhl.hk/f/1024p0/0x0/100/none/2e0ffd09386e6e594b395ba08b6cb092/2023-09/92.png)
![導致慢性炎症](https://image.hkhl.hk/f/1024p0/0x0/100/none/f3faba0eb54714b6dd26623a1a098fd5/2023-09/93.png)
![腎上腺會釋放導致血壓升高的激素](https://image.hkhl.hk/f/1024p0/0x0/100/none/1d0f899757881e1a5b71d011349125b8/2023-09/94.png)
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