{"id":716718,"date":"2025-04-28T10:00:00","date_gmt":"2025-04-28T08:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=716718"},"modified":"2025-04-24T15:40:09","modified_gmt":"2025-04-24T13:40:09","slug":"co-sposobuje-vysoky-krvny-tlak-a-ako-ho-znizit","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/co-sposobuje-vysoky-krvny-tlak-a-ako-ho-znizit\/","title":{"rendered":"\u010co sp\u00f4sobuje vysok\u00fd krvn\u00fd tlak a ako ho zn\u00ed\u017ei\u0165?\u00a0"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.sk\/blog\/co-sposobuje-vysoky-krvny-tlak-a-ako-ho-znizit\/#Co_je_krvny_tlak_a_preco_by_nas_mal_zaujimat\" title=\"\u010co je krvn\u00fd tlak a pre\u010do by n\u00e1s mal zauj\u00edma\u0165?&nbsp;\">\u010co je krvn\u00fd tlak a pre\u010do by n\u00e1s mal zauj\u00edma\u0165?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.sk\/blog\/co-sposobuje-vysoky-krvny-tlak-a-ako-ho-znizit\/#Moze_byt_krvny_tlak_nebezpecny\" title=\"M\u00f4\u017ee by\u0165 krvn\u00fd tlak nebezpe\u010dn\u00fd?\">M\u00f4\u017ee by\u0165 krvn\u00fd tlak nebezpe\u010dn\u00fd?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.sk\/blog\/co-sposobuje-vysoky-krvny-tlak-a-ako-ho-znizit\/#Ako_nam_skodi_vysoky_krvny_tlak\" title=\"Ako n\u00e1m \u0161kod\u00ed vysok\u00fd krvn\u00fd tlak?&nbsp;\">Ako n\u00e1m \u0161kod\u00ed vysok\u00fd krvn\u00fd tlak?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.sk\/blog\/co-sposobuje-vysoky-krvny-tlak-a-ako-ho-znizit\/#Ako_zistit_ci_mam_vysoky_krvny_tlak\" title=\"Ako zisti\u0165, \u010di m\u00e1m vysok\u00fd krvn\u00fd tlak?&nbsp;\">Ako zisti\u0165, \u010di m\u00e1m vysok\u00fd krvn\u00fd tlak?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.sk\/blog\/co-sposobuje-vysoky-krvny-tlak-a-ako-ho-znizit\/#Ake_su_hodnoty_optimalneho_krvneho_tlaku\" title=\"Ak\u00e9 s\u00fa hodnoty optim\u00e1lneho krvn\u00e9ho tlaku?\">Ak\u00e9 s\u00fa hodnoty optim\u00e1lneho krvn\u00e9ho tlaku?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.sk\/blog\/co-sposobuje-vysoky-krvny-tlak-a-ako-ho-znizit\/#Priciny_vysokeho_krvneho_tlaku\" title=\"Pr\u00ed\u010diny vysok\u00e9ho krvn\u00e9ho tlaku\">Pr\u00ed\u010diny vysok\u00e9ho krvn\u00e9ho tlaku<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.sk\/blog\/co-sposobuje-vysoky-krvny-tlak-a-ako-ho-znizit\/#Ako_znizit_vysoky_krvny_tlak_prirodzenou_cestou\" title=\"Ako zn\u00ed\u017ei\u0165 vysok\u00fd krvn\u00fd tlak prirodzenou cestou?&nbsp;\">Ako zn\u00ed\u017ei\u0165 vysok\u00fd krvn\u00fd tlak prirodzenou cestou?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.sk\/blog\/co-sposobuje-vysoky-krvny-tlak-a-ako-ho-znizit\/#Je_nutne_pri_vysokom_krvnom_tlaku_obmedzit_kofein\" title=\"Je nutn\u00e9 pri vysokom krvnom tlaku obmedzi\u0165 kofe\u00edn?&nbsp;\">Je nutn\u00e9 pri vysokom krvnom tlaku obmedzi\u0165 kofe\u00edn?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.sk\/blog\/co-sposobuje-vysoky-krvny-tlak-a-ako-ho-znizit\/#Ake_suplementy_su_vhodne_pri_vysokom_krvnom_tlaku\" title=\"Ak\u00e9 suplementy s\u00fa vhodn\u00e9 pri vysokom krvnom tlaku?&nbsp;\">Ak\u00e9 suplementy s\u00fa vhodn\u00e9 pri vysokom krvnom tlaku?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.sk\/blog\/co-sposobuje-vysoky-krvny-tlak-a-ako-ho-znizit\/#Da_sa_vysoky_krvny_tlak_liecit\" title=\"D\u00e1 sa vysok\u00fd krvn\u00fd tlak lie\u010di\u0165?\">D\u00e1 sa vysok\u00fd krvn\u00fd tlak lie\u010di\u0165?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.sk\/blog\/co-sposobuje-vysoky-krvny-tlak-a-ako-ho-znizit\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?&nbsp;\">\u010co si z toho vzia\u0165?&nbsp;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>Vysok\u00fd krvn\u00fd tlak<\/strong> m\u00e1 tak ve\u013ea \u013eud\u00ed, a\u017e by sme si skoro mohli myslie\u0165, \u017ee je to v poriadku. Z \u010d\u00edsla na tlakomeri 140\/90 si mnoh\u00ed nerobia \u0165a\u017ek\u00fa hlavu. \u010co je ale ve\u013ek\u00e1 \u0161koda, preto\u017ee zv\u00fd\u0161en\u00fd tlak krvi v cievach \u2013 odborn\u00fdm n\u00e1zvom<strong> hypertenzia, <\/strong>zvy\u0161uje <strong>riziko infarktu, mozgovej m\u0155tvice <\/strong>a \u010fal\u0161\u00edch zdravotn\u00fdch probl\u00e9mov. Celkovo vo ve\u013ekom prispieva k vzniku <strong>kardiovaskul\u00e1rnych ochoren\u00ed, <\/strong>ktor\u00e9 s\u00fa naj\u010dastej\u0161ou pr\u00ed\u010dinou \u00famrtia na svete. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[11]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pritom je to probl\u00e9m, s ktor\u00fdm sa d\u00e1 \u010dasto pomerne \u013eahko zam\u00e1va\u0165. Nameral aj v\u00e1m lek\u00e1r vysok\u00fd krvn\u00fd tlak a neviete, \u010do s n\u00edm? Po\u010fme sa spolu pozrie\u0165 na to, \u010do robi\u0165, aby ste ho dostali pod kontrolu.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_je_krvny_tlak_a_preco_by_nas_mal_zaujimat\"><\/span>\u010co je krvn\u00fd tlak a pre\u010do by n\u00e1s mal zauj\u00edma\u0165?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Krvn\u00fd tlak je jednoducho tlak, ktor\u00fdm<strong> krv p\u00f4sob\u00ed na steny ciev.<\/strong> Ten, ktor\u00fd si vieme zmera\u0165 tlakomerom, je konkr\u00e9tne<strong> tlak v tepn\u00e1ch <\/strong>(cievy, ktor\u00e9 ved\u00fa krv od srdca smerom do tela).&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tlak v\u00e1m be\u017ene meraj\u00fa lek\u00e1ri a mo\u017eno si ho meriate aj sami doma. Ale zam\u00fd\u0161\u013eali ste sa u\u017e nad t\u00fdm, pre\u010do m\u00e1 jeho hodnota dve \u010d\u00edsla? Je to preto, \u017ee tlak sa men\u00ed v priebehu jedn\u00e9ho srdcov\u00e9ho cyklu.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Systolick\u00fd tlak<\/strong> je najvy\u0161\u0161\u00ed tlak krvi a vznik\u00e1 pri<strong> s\u0165ahovan\u00ed srdca,<\/strong> kedy srdce posiela krv do krvn\u00e9ho obehu. Ide o prv\u00e9 \u010d\u00edslo v hodnote tlaku nameranej na tlakomeri (<strong>120<\/strong>\/80 mmHg).&nbsp;<\/li>\n\n\n\n<li><strong>Diastolick\u00fd tlak<\/strong> je tlak, ktor\u00fdm p\u00f4sob\u00ed krv na steny ciev, ke\u010f <strong>srdce oddychuje<\/strong> a <strong>nepumpuje krv.<\/strong> Je to tlak vo f\u00e1ze medzi dvoma srdcov\u00fdmi s\u0165ahmi a v hodnote tlaku ide o \u010d\u00edslo za lom\u00edtkom (120\/<strong>80<\/strong> mmHg).&nbsp;<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2025\/04\/iStock-2191662828-1124x750.jpg\" alt=\"\u010co je krvn\u00fd tlak? \" class=\"wp-image-716760\" title=\"\u010co je krvn\u00fd tlak? \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/iStock-2191662828-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/iStock-2191662828-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/iStock-2191662828-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/iStock-2191662828-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Moze_byt_krvny_tlak_nebezpecny\"><\/span>M\u00f4\u017ee by\u0165 krvn\u00fd tlak nebezpe\u010dn\u00fd?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokia\u013e tlak krvi dosiahne vysok\u00e9 hodnoty, za\u010d\u00edna robi\u0165 probl\u00e9my. M\u00f4\u017ee<strong> po\u0161kodi\u0165 cievy<\/strong> a je jedn\u00fdm z hlavn\u00fdch rizikov\u00fdch faktorov<strong> srdcovo-cievnych ochoren\u00ed. <\/strong>Pod\u013ea d\u00e1t z roku 2015 sa dokonca predpoklad\u00e1, \u017ee a\u017e 14 % v\u0161etk\u00fdch \u00famrt\u00ed na svete s\u00favis\u00ed so systolick\u00fd tlakom \u2265 140 mmHg.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na zv\u00fd\u0161enom krvnom tlaku je najhor\u0161ie to, \u017ee v\u00e4\u010d\u0161inou <strong>nebol\u00ed <\/strong>a v\u00f4bec o \u0148om nemus\u00edme vedie\u0165. Preto je dobr\u00e9 myslie\u0165 na neho a z \u010dasu na \u010das ho <strong>skontrolova\u0165.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_nam_skodi_vysoky_krvny_tlak\"><\/span>Ako n\u00e1m \u0161kod\u00ed vysok\u00fd krvn\u00fd tlak?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U\u017e sme si povedali, \u017ee zv\u00fd\u0161en\u00fd tlak krvi zvy\u0161uje \u0161ancu vzniku kardiovaskul\u00e1rnych probl\u00e9mov. Konkr\u00e9tne hrozia napr\u00edklad tieto zdravotn\u00e9 \u0165a\u017ekosti, z ktor\u00fdch niektor\u00e9 maj\u00fa fat\u00e1lne d\u00f4sledky.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>srdcov\u00fd infarkt<\/li>\n\n\n\n<li>mozgov\u00e1 m\u0155tvica<\/li>\n\n\n\n<li>ischemick\u00e1 choroba srdca<\/li>\n\n\n\n<li>zlyhanie srdca<\/li>\n\n\n\n<li>zlyhanie obli\u010diek <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[21]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2025\/04\/iStock-1473954339-1124x749.jpg\" alt=\"Ako n\u00e1m \u0161kod\u00ed krvn\u00fd tlak?\" class=\"wp-image-716777\" title=\"Ako n\u00e1m \u0161kod\u00ed krvn\u00fd tlak?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/iStock-1473954339-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/iStock-1473954339-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/iStock-1473954339-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/iStock-1473954339-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_zistit_ci_mam_vysoky_krvny_tlak\"><\/span>Ako zisti\u0165, \u010di m\u00e1m vysok\u00fd krvn\u00fd tlak?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na vysok\u00fd krvn\u00fd tlak (hypertenziu) sa v\u00e4\u010d\u0161inou pr\u00edde<strong> n\u00e1hodou. <\/strong>Niektor\u00ed \u013eudia m\u00f4\u017eu ma\u0165<strong> bolesti hlavy, nevo\u013enos\u0165<\/strong> alebo napr\u00edklad <strong>krv\u00e1canie z nosa, <\/strong>ale typicky sa tieto sympt\u00f3my prejavia, a\u017e ke\u010f je tlak u\u017e pr\u00edli\u0161 vysok\u00fd. Dovtedy je typicky skryt\u00fd a nevidite\u013en\u00fd. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[21]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Preto je vhodn\u00e9 mera\u0165 ho <strong>pravidelne.<\/strong> Typicky v\u00e1m ho skontroluje lek\u00e1r na <strong>prevent\u00edvnej prehliadke, <\/strong>ktor\u00fa absolvujete jedenkr\u00e1t za jeden alebo dva roky. Ide\u00e1lne v\u0161ak je dohliada\u0165 na svoj tlak pr\u00edsnej\u0161\u00edm okom a mera\u0165 si ho pokojne aj<strong> jedenkr\u00e1t za mesiac.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Skvel\u00fdm sp\u00f4sobom, ako ma\u0165 preh\u013ead o svojom krvnom tlaku je pravideln\u00e9 meranie dom\u00e1cim <strong>pa\u017en\u00fdm tlakomerom<\/strong>. Ke\u010f chcete kontrolu privies\u0165 k dokonalosti, odmerajte sa v\u017edy <strong>trikr\u00e1t <\/strong>a berte do \u00favahy jeho <strong>priemern\u00fa hodnotu. <\/strong>Pokia\u013e si budete pravidelne sledova\u0165 tlak sami doma, budete vedie\u0165 r\u00fdchlo zasiahnu\u0165, ke\u010f sa za\u010dne zvy\u0161ova\u0165.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ake_su_hodnoty_optimalneho_krvneho_tlaku\"><\/span>Ak\u00e9 s\u00fa hodnoty optim\u00e1lneho krvn\u00e9ho tlaku?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zdrav\u00fd krvn\u00fd tlak je ten, ktor\u00fd m\u00e1 v poriadku hodnotu systolick\u00e9ho aj diastolick\u00e9ho tlaku. Ke\u010f je niektor\u00e1 z t\u00fdchto hodn\u00f4t dlhodobo vy\u0161\u0161ia ako norma,&nbsp; m\u00f4\u017ee to zna\u010di\u0165 probl\u00e9m.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Systolick\u00fd tlak (mmHg)<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Diastolick\u00fd tlak (mmHg)<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Optim\u00e1lny krvn\u00fd tlak<\/td><td class=\"has-text-align-center\" data-align=\"center\">&lt; 120<\/td><td class=\"has-text-align-center\" data-align=\"center\">&lt; 70<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vysok\u00fd norm\u00e1lny krvn\u00fd tlak&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">120 \u2013 139<\/td><td class=\"has-text-align-center\" data-align=\"center\">70 \u2013 89<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hypertenzia<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2265140<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u226590<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"has-text-align-center\"><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[19]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017eno ste si v\u0161imli, \u017ee v tabu\u013eke nie je hodnota pre<strong> n\u00edzky krvn\u00fd tlak. <\/strong>Je to preto, \u017ee n\u00edzky tlak nie je probl\u00e9m, ak \u010dloveku nesp\u00f4sobuje \u0165a\u017ekosti. Preto sa v klasifik\u00e1cii neuv\u00e1dza konkr\u00e9tna hranica \u2013 ka\u017ed\u00fd m\u00e1 pr\u00edli\u0161 n\u00edzky tlak niekde inde a d\u00f4le\u017eit\u00e9 s\u00fa <strong>pr\u00edznaky<\/strong>. Ak niekto nem\u00e1 z\u00e1vraty \u010di slabos\u0165, aj ni\u017e\u0161\u00ed tlak m\u00f4\u017ee by\u0165 pre\u0148ho \u00faplne norm\u00e1lny.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Priciny_vysokeho_krvneho_tlaku\"><\/span>Pr\u00ed\u010diny vysok\u00e9ho krvn\u00e9ho tlaku<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Niektor\u00ed \u013eudia maj\u00fa vysok\u00fd krvn\u00fd tlak<strong> zap\u00edsan\u00fd v g\u00e9noch, <\/strong>zatia\u013e \u010do in\u00ed si ho privodia <strong>nespr\u00e1vnym \u017eivotn\u00fdm \u0161t\u00fdlom<\/strong> alebo ho sp\u00f4sob\u00ed nejak\u00e9 <strong>ochorenie. <\/strong>Pod\u013ea toho, kde le\u017e\u00ed hlavn\u00e1 pr\u00ed\u010dina hypertenzie, sa rozde\u013euje na dva r\u00f4zne typy.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sekund\u00e1rna hypertenzia<\/strong> vznik\u00e1 ako n\u00e1sledok in\u00e9ho ochorenia, napr\u00edklad ochorenia obli\u010diek.<\/li>\n\n\n\n<li><strong>Prim\u00e1rna hypertenzia<\/strong> nem\u00e1 zn\u00e1mu jasn\u00fa pr\u00ed\u010dinu, ale hraj\u00fa tam rolu hlavne faktory \u017eivotn\u00e9ho \u0161t\u00fdlu (v\u00fd\u017eiva, pohyb, at\u010f.) a genetika. Tento typ m\u00e1 zhruba 90 % \u013eud\u00ed s vysok\u00fdm krvn\u00fdm tlakom. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ak\u00e9 faktory \u017eivotn\u00e9ho \u0161t\u00fdlu podporuj\u00fa vznik vysok\u00e9ho krvn\u00e9ho tlaku?<\/h3>\n\n\n\n<p>Ke\u010f je vysok\u00fd krvn\u00fd tlak sp\u00f4soben\u00fd \u017eivotn\u00fdm \u0161t\u00fdlom, je to kombin\u00e1ciou viacer\u00fdch faktorov. Ka\u017ed\u00fd z nich pritom p\u00f4sob\u00ed in\u00fdm mechanizmom.&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Nespr\u00e1vna v\u00fd\u017eiva <\/strong>m\u00f4\u017ee napr\u00edklad skrz nadmern\u00fd pr\u00edjem kal\u00f3ri\u00ed, nezdrav\u00fdch tukov \u010di naopak nedostatok vl\u00e1kniny vytv\u00e1ra\u0165 prostredie pre hypertenziu.<\/li>\n\n\n\n<li><strong>Vysok\u00fd pr\u00edjem soli<\/strong> a v nej obsiahnut\u00e9ho <strong>sod\u00edka <\/strong>podporuje zadr\u017eiavanie vody v tele, \u010d\u00edm zvy\u0161uje objem krvi a tlak na steny ciev.&nbsp;<\/li>\n\n\n\n<li><strong>N\u00edzky pr\u00edjem drasl\u00edka<\/strong> zhor\u0161uje vylu\u010dovanie sod\u00edka.<\/li>\n\n\n\n<li><strong>Konzum\u00e1cia alkoholu<\/strong> aktivuje stresov\u00e9 horm\u00f3ny a zvy\u0161uje aktivitu sympatick\u00e9ho nervov\u00e9ho syst\u00e9mu. T\u00fato \u010das\u0165 nervov\u00e9ho syst\u00e9mu nevieme ovl\u00e1da\u0165 v\u00f4\u013eou a jeho \u00falohou je pripravi\u0165 telo na akciu, \u010doho s\u00fa\u010das\u0165ou je aj zr\u00fdchlenie tepu a zv\u00fd\u0161enie tlaku.&nbsp;<\/li>\n\n\n\n<li><strong>Nedostatok fyzickej aktivity <\/strong>zhor\u0161uje pru\u017enos\u0165 ciev a prietok krvi.&nbsp;<\/li>\n\n\n\n<li><strong>Nadv\u00e1ha a obezita <\/strong>zvy\u0161uj\u00fa tlak na cievy kv\u00f4li mno\u017estvu telesn\u00e9ho tuku. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"36685,49282,72595,93832,105688\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_znizit_vysoky_krvny_tlak_prirodzenou_cestou\"><\/span>Ako zn\u00ed\u017ei\u0165 vysok\u00fd krvn\u00fd tlak prirodzenou cestou?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Upravte svoj jed\u00e1lni\u010dek&nbsp;<\/h3>\n\n\n\n<p>Pokia\u013e prem\u00fd\u0161\u013eate, \u010do vo svojom \u017eivotnom \u0161t\u00fdle zmen\u00edte ako prv\u00e9, aby ste zn\u00ed\u017eili krvn\u00fd tlak, jed\u00e1lni\u010dek je skvel\u00e1 vo\u013eba. V\u00fd\u017eiva hr\u00e1 toti\u017e k\u013e\u00fa\u010dov\u00fa \u00falohu v jeho kontrole. A je celkom jednoduch\u00e9 za\u010da\u0165 robi\u0165 zmeny hne\u010f teraz. Na zmiernenie hypertenzie je toti\u017e \u00fa\u010dinn\u00e1 aj <strong>be\u017en\u00e1 racion\u00e1lna strava,<\/strong> s d\u00f4razom na nieko\u013eko pravidiel.&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>vy\u0161\u0161\u00ed pr\u00edjem <strong>zeleniny <\/strong>a <strong>ovocia<\/strong><\/li>\n\n\n\n<li>konzum\u00e1cia <strong>celozrnn\u00fdch potrav\u00edn<\/strong> a <a href=\"https:\/\/gymbeam.sk\/strukoviny\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>strukov\u00edn<\/strong><\/a><\/li>\n\n\n\n<li>obmedzenie <a href=\"https:\/\/gymbeam.sk\/blog\/7-tipov-ako-obmedzit-vysoko-priemyselne-spracovane-potraviny-a-jest-zdravsie\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>vysoko priemyselne spracovan\u00fdch potrav\u00edn<\/strong><\/a><strong> <\/strong>(cukrovinky, \u00fadeniny, polotovary, sladk\u00e9 pe\u010divo, at\u010f.)<\/li>\n\n\n\n<li>limitovan\u00fd pr\u00edjem <strong>nas\u00fdten\u00fdch tukov <\/strong>a<strong> trans <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/tuky-dobre-zle\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>tukov<\/strong><\/a><strong>, <\/strong>ktor\u00e9 treba obmedzi\u0165 vtedy, ke\u010f poch\u00e1dzaj\u00fa z cukroviniek, sal\u00e1m, klob\u00e1s a in\u00fdch \u00faden\u00edn alebo napr\u00edklad polotovarov<\/li>\n\n\n\n<li>ni\u017e\u0161\u00ed pr\u00edjem <strong>soli&nbsp;<\/strong><\/li>\n\n\n\n<li>ni\u017e\u0161\u00ed pr\u00edjem<strong> \u010derven\u00e9ho m\u00e4sa, <\/strong>najm\u00e4 toho <strong>spracovan\u00e9ho <\/strong>(sal\u00e1my, klob\u00e1sy, a pod.) <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[8]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sta\u010d\u00ed teda urobi\u0165 tieto zmeny a budete ma\u0165 dobre nakro\u010den\u00e9 k zn\u00ed\u017eeniu krvn\u00e9ho tlaku. Okrem vyv\u00e1\u017eenej racion\u00e1lnej stravy v\u0161ak vedci sk\u00famali aj vplyv \u010fal\u0161\u00edch stravovac\u00edch postupov. Ako \u00fa\u010dinn\u00e9 sa ukazuje napr\u00edklad<strong> stredomorsk\u00e1 di\u00e9ta<\/strong> alebo <strong>vegetari\u00e1nstvo.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O tom, ako si posklada\u0165 spr\u00e1vny jed\u00e1lni\u010dek, sa do\u010d\u00edtate v \u010dl\u00e1nku<strong> <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/co-je-zdrava-strava-a-ako-sa-naucit-jest-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u010co je zdrav\u00e1 strava a ako sa nau\u010di\u0165 jes\u0165 zdravo?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Vegetari\u00e1nska alebo stredomorsk\u00e1 strava na zn\u00ed\u017eenie krvn\u00e9ho tlaku&nbsp;<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Stredomorsk\u00e1 di\u00e9ta <\/strong>db\u00e1 na vysok\u00fd pr\u00edjem <strong>ovocia, zeleniny, celozrnn\u00fdch potrav\u00edn, <\/strong><a href=\"https:\/\/gymbeam.sk\/bio-extra-panensky-olivovy-olej-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>olivov\u00e9ho oleja<\/strong><\/a><strong>,<\/strong> \u010fal\u0161\u00edch<strong> zdrav\u00fdch tukov <\/strong>a<strong> chud\u00e9ho m\u00e4sa (ryby, hydina).<\/strong><\/li>\n\n\n\n<li><strong>Vegetari\u00e1ni <\/strong>sa <strong>vyh\u00fdbaj\u00fa m\u00e4su<\/strong> a v pr\u00edsnej\u0161\u00edch form\u00e1ch aj in\u00fdm \u017eivo\u010d\u00ed\u0161nym potravin\u00e1m. Spr\u00e1vne zostaven\u00e1 <a href=\"https:\/\/gymbeam.sk\/blog\/vegetarianstvo-vyhody-a-nevyhody-stravy-bez-masa\/\" target=\"_blank\" rel=\"noreferrer noopener\">vegetari\u00e1nska strava<\/a> m\u00e1 vysok\u00fd obsah <a href=\"https:\/\/gymbeam.sk\/vlaknina\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>vl\u00e1kniny<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.sk\/antioxidant-complex-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>antioxidantov<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/5-prekvapivych-dovodov-preco-je-draslik-dolezity-pre-sportovcov\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>drasl\u00edka<\/strong><\/a><strong>, <\/strong>a naopak<strong> m\u00e1lo nas\u00fdten\u00fdch tukov. <\/strong>Aby sa predi\u0161lo deficitom niektor\u00fdch \u017eiv\u00edn, je d\u00f4le\u017eit\u00e9 dba\u0165 na dostato\u010dn\u00fd pr\u00edjem bielkov\u00edn, <a href=\"https:\/\/gymbeam.sk\/zelezo\" target=\"_blank\" rel=\"noreferrer noopener\">\u017eeleza<\/a> a <a href=\"https:\/\/gymbeam.sk\/vitamin-b12-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">vitam\u00ednu B12<\/a>.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2025\/04\/iStock-669584224-1124x750.jpg\" alt=\"Jed\u00e1lni\u010dek na vysok\u00fd krvn\u00fd tlak\" class=\"wp-image-716794\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/iStock-669584224-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/iStock-669584224-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/iStock-669584224-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/iStock-669584224-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">DASH di\u00e9ta na zn\u00ed\u017eenie krvn\u00e9ho tlaku<\/h4>\n\n\n\n<p>Okrem vyv\u00e1\u017eenej racion\u00e1lnej stravy, stredomorskej di\u00e9ty alebo vegetari\u00e1nstva vedci vyvinuli aj di\u00e9tu <strong>ur\u010den\u00fa priamo na pomoc s hypertenziou.<\/strong> DASH (<em>Dietary Approach to Stop Hypertension<\/em>) sa sklad\u00e1 z tak\u00fdch z\u00e1sad, ktor\u00e9 spolu pom\u00e1haj\u00fa zn\u00ed\u017ei\u0165 vysok\u00fd krvn\u00fd tlak. V mnohom sa podob\u00e1 in\u00fdm stravovac\u00edm postupom, ale v niektor\u00fdch z\u00e1sad\u00e1ch je jedine\u010dn\u00e1. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>DASH je odpor\u00fa\u010dan\u00e1 aj Americkou kardiologickou asoci\u00e1ciou (<em>American Heart Association<\/em>) a zauj\u00edmav\u00e9 je, \u017ee okrem tlaku pom\u00e1ha zn\u00ed\u017ei\u0165 aj inzul\u00ednov\u00fa rezistenciu, z\u00e1palov\u00e9 procesy v tele \u010di napr\u00edklad oxida\u010dn\u00fd stres. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[18]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">\u010co jes\u0165 na DASH di\u00e9te?&nbsp;<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Vhodn\u00e9 potraviny<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Menej vhodn\u00e9 potraviny<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">zelenina, ovocie<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u010derven\u00e9 m\u00e4so&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">celozrnn\u00e9 potraviny&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">cukrovinky<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">n\u00edzkotu\u010dn\u00e9 mlie\u010dne v\u00fdrobky<\/td><td class=\"has-text-align-center\" data-align=\"center\">vysoko priemyselne spracovan\u00e9 potraviny&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">chud\u00e9 druhy m\u00e4sa (<a href=\"https:\/\/gymbeam.sk\/ryby\" target=\"_blank\" rel=\"noreferrer noopener\">ryby<\/a>, <a href=\"https:\/\/gymbeam.sk\/morcacie-prsia-marinovane-vo-vode-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">hydina<\/a>)<\/td><td class=\"has-text-align-center\" data-align=\"center\">sladen\u00e9 n\u00e1poje&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.sk\/orechy-a-semena\" target=\"_blank\" rel=\"noreferrer noopener\">orechy<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"has-text-align-center\"><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4]<\/mark><\/sup><\/p>\n\n\n\n<h5 class=\"wp-block-heading\">Okrem vhodn\u00fdch a nevhodn\u00fdch potrav\u00edn m\u00e1 DASH di\u00e9ta aj \u010fal\u0161ie d\u00f4le\u017eit\u00e9 pravidl\u00e1<\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Zn\u00ed\u017een\u00fd pr\u00edjem soli <\/strong>na 5 g denne alebo 3,75 g pre \u013eud\u00ed s vy\u0161\u0161\u00edm rizikom kardiovaskul\u00e1rnych probl\u00e9mov.&nbsp;<\/li>\n\n\n\n<li>Vy\u0161\u0161\u00ed pr\u00edjem<strong> <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/5-prekvapivych-dovodov-preco-je-draslik-dolezity-pre-sportovcov\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>drasl\u00edka<\/strong><\/a><strong>. <\/strong>Bohat\u00fd zdroj tejto miner\u00e1lnej l\u00e1tky je napr\u00edklad <a href=\"https:\/\/gymbeam.sk\/bio-cierna-fazula-ready-to-eat-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\">fazu\u013ea<\/a>, \u0161o\u0161ovica, avok\u00e1do, zemiaky so \u0161upkou alebo ban\u00e1n.<\/li>\n\n\n\n<li>D\u00f4raz na pr\u00edjem<strong> <\/strong><a href=\"https:\/\/gymbeam.sk\/vapnik\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>v\u00e1pnika<\/strong><\/a> a<strong> <\/strong><a href=\"https:\/\/gymbeam.sk\/magnezium-chelat-bisglycinat-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>hor\u010d\u00edka<\/strong><\/a><strong>.<\/strong><\/li>\n\n\n\n<li>Jed\u00e1lni\u010dek bohat\u00fd na <a href=\"https:\/\/gymbeam.sk\/blog\/vlaknina-potraviny-vyhody\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>vl\u00e1kninu<\/strong><\/a><strong>, <\/strong>preto di\u00e9ta uprednost\u0148uje rastlinn\u00e9 potraviny.<\/li>\n\n\n\n<li>Obmedzenie <strong>nas\u00fdten\u00fdch tukov.<\/strong><\/li>\n\n\n\n<li>Kontrola kalorick\u00e9ho pr\u00edjmu tak, aby mal \u010dlovek ide\u00e1lnu telesn\u00fa hmotnos\u0165. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[18,22]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2025\/04\/iStock-1473676018-1124x749.jpg\" alt=\"DASH di\u00e9ta na vysok\u00fd krvn\u00fd tlak \" class=\"wp-image-716812\" title=\"DASH di\u00e9ta na vysok\u00fd krvn\u00fd tlak \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/iStock-1473676018-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/iStock-1473676018-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/iStock-1473676018-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/iStock-1473676018-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Pravidelne sa h\u00fdbte a \u0161portujte&nbsp;<\/h3>\n\n\n\n<p>Pohyb je jeden z najjednoduch\u0161\u00edch, no naj\u00fa\u010dinnej\u0161\u00edch sp\u00f4sobov, ako zn\u00ed\u017ei\u0165 krvn\u00fd tlak bez liekov. Pravideln\u00e1 fyzick\u00e1 aktivita pom\u00e1ha zlep\u0161i\u0165 <strong>elasticitu ciev, prietok krvi<\/strong> a zni\u017euje aktivitu <strong>sympatick\u00e9ho nervov\u00e9ho syst\u00e9mu.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160t\u00fadie opakovane potvrdzuj\u00fa, \u017ee <strong>aer\u00f3bna aktivita<\/strong> je v boji s hypertenziou naj\u00fa\u010dinnej\u0161ia. Preto je vhodn\u00e9 ve\u013ea <strong>chodi\u0165, <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/ako-zacat-behat-jednoduchy-navod-aj-pre-uplnych-zaciatocnikov\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>beha\u0165<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/8-benefitov-plavania-vdaka-ktorym-skocite-do-vody-este-dnes\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>pl\u00e1va\u0165<\/strong><\/a><strong> <\/strong>\u010di napr\u00edklad <a href=\"https:\/\/gymbeam.sk\/blog\/cyklistika-spevni-nohy-zadok-a-pomoze-s-chudnutim-co-este-dokaze\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>bicyklova\u0165<\/strong><\/a><strong>. <\/strong>Ukazuje sa, \u017ee tieto aktivity pom\u00e1haj\u00fa zni\u017eova\u0165 krvn\u00fd tlak u \u013eud\u00ed s hypertenziou aj vysok\u00fdm norm\u00e1lnym tlakom. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Odborn\u00e9 spolo\u010dnosti ako <strong>Eur\u00f3pska kardiologick\u00e1 spolo\u010dnos\u0165 (ESC) <\/strong>a <strong>Eur\u00f3pska spolo\u010dnos\u0165 pre hypertenziu (ESH) <\/strong>odpor\u00fa\u010daj\u00fa minim\u00e1lne <strong>30 min\u00fat <\/strong>aer\u00f3bneho cvi\u010denia strednej intenzity aspo\u0148<strong> 5 dn\u00ed v t\u00fd\u017edni.<\/strong> To znamen\u00e1 svi\u017en\u00fa ch\u00f4dzu, \u013eahk\u00fd beh \u010di \u013eahk\u00fa cyklistiku.<strong> <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5]<\/mark><\/sup><\/li>\n\n\n\n<li>Okrem toho je vhodn\u00fd aj <strong>silov\u00fd tr\u00e9ning, <\/strong>a to <strong>2 \u2013 3-kr\u00e1t t\u00fd\u017edenne.<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5]<\/mark><\/sup><\/li>\n\n\n\n<li>Ide\u00e1lne je tieto typy \u0161portov<strong> kombinova\u0165.<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zauj\u00edmav\u00e9 je, \u017ee efekt na zn\u00ed\u017eenie tlaku sa objavuje u\u017e po jedinej aktivite a m\u00f4\u017ee pretrv\u00e1va\u0165 aj \u010fal\u0161\u00edch<strong> 24 hod\u00edn. <\/strong>Dlhodobo m\u00f4\u017ee pravideln\u00e9 cvi\u010denie<strong> zn\u00ed\u017ei\u0165 systolick\u00fd tlak v priemere o 5 mmHg. <\/strong>Preto je ve\u013emi d\u00f4le\u017eit\u00e9 pri \u0161porte vydr\u017ea\u0165. Aby sa v\u00e1m to darilo, vyberte pohyb, ktor\u00fd v\u00e1s bav\u00ed, aby sa stal prirodzenou s\u00fa\u010das\u0165ou v\u00e1\u0161ho \u017eivotn\u00e9ho \u0161t\u00fdlu. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5]<\/mark><\/sup><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2025\/04\/iStock-1142903126-1124x749.jpg\" alt=\"Vplyv \u0161portu na vysok\u00fd krvn\u00fd tlak \" class=\"wp-image-716829\" title=\"Vplyv \u0161portu na vysok\u00fd krvn\u00fd tlak \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/iStock-1142903126-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/iStock-1142903126-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/iStock-1142903126-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/iStock-1142903126-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. Pri nadv\u00e1he a obezite zn\u00ed\u017ete svoju telesn\u00fa hmotnos\u0165<\/h3>\n\n\n\n<p>Pokia\u013e m\u00e1te nadv\u00e1hu alebo obezitu, <a href=\"https:\/\/gymbeam.sk\/blog\/5-ako-schudnut\/\" target=\"_blank\" rel=\"noreferrer noopener\">chudnutie<\/a> patr\u00ed medzi naj\u00fa\u010dinnej\u0161ie sp\u00f4soby, ako zlep\u0161i\u0165 krvn\u00fd tlak. A to aj v pr\u00edpade, \u017ee nemen\u00edte stravu ani pohybov\u00e9 n\u00e1vyky. Funguje to jednoducho \u2013 pri chudnut\u00ed<strong> kles\u00e1 mno\u017estvo bru\u0161n\u00e9ho (viscer\u00e1lneho) tuku,<\/strong> ktor\u00fd doslova tla\u010d\u00ed na cievy, \u010d\u00edm v nich zvy\u0161uje tlak. Ke\u010f sa ho zbav\u00edte, prirodzene to prospeje zv\u00fd\u0161en\u00e9mu krvn\u00e9mu tlaku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vedci odhaduj\u00fa, \u017ee obezita sp\u00f4sobuje pribli\u017ene 40 % pr\u00edpadov vysok\u00e9ho tlaku. Dobrou spr\u00e1vou v\u0161ak je, \u017ee aj <strong>mierne zn\u00ed\u017eenie hmotnosti,<\/strong> konkr\u00e9tne o<strong> 5 \u2013 10 %, <\/strong>m\u00f4\u017ee prinies\u0165 v\u00fdznamn\u00e9 zlep\u0161enie krvn\u00e9ho tlaku. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>K\u013e\u00fa\u010dom k chudnutiu je vytvorenie <a href=\"https:\/\/gymbeam.sk\/blog\/kaloricky-deficit-ako-chudnut-a-mat-aj-svoj-vlastny-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>kalorick\u00e9ho deficitu<\/strong><\/a><strong>,<\/strong> teda stavu, ke\u010f telo prij\u00edma menej energie, ne\u017e spotrebuje.&nbsp;Ako ho dosiahnu\u0165 jednoducho a bez tr\u00e1penia sa do\u010d\u00edtate v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/4-tipy-na-chudnutie-bez-pocitania-makrozivin\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Ako r\u00fdchlo schudn\u00fa\u0165 aj bez po\u010d\u00edtania kal\u00f3ri\u00ed.<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2025\/04\/iStock-1401593618-1124x750.jpg\" alt=\"Vplyv nadv\u00e1hy a obezity na krvn\u00fd tlak\" class=\"wp-image-716849\" title=\"Vplyv nadv\u00e1hy a obezity na krvn\u00fd tlak\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/iStock-1401593618-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/iStock-1401593618-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/iStock-1401593618-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/iStock-1401593618-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">4. Presta\u0148te faj\u010di\u0165&nbsp;<\/h3>\n\n\n\n<p>Faj\u010denie je jeden z najv\u00fdznamnej\u0161\u00edch rizikov\u00fdch faktorov pre srdcovo-cievne ochorenia, a vysok\u00fd krvn\u00fd tlak nie je v\u00fdnimkou. Dnes vieme, \u017ee opakovan\u00e9 faj\u010denie cigariet po\u010das d\u0148a vedie k<strong> prechodn\u00e9mu zv\u00fd\u0161eniu krvn\u00e9ho tlaku<\/strong> aj <strong>srdcovej frekvencie.<\/strong> Deje sa to preto, lebo faj\u010denie povzbud\u00ed sympatick\u00fd nervov\u00fd syst\u00e9m, ktor\u00fd s\u0165ahuje cievy a zvy\u0161uje tlak. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[16]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00fdskumy navy\u0161e hovoria aj to, \u017ee nikot\u00edn podporuje <strong>endoteli\u00e1lnu dysfunkciu. <\/strong>Konkr\u00e9tne, zhor\u0161uje kvalitu a funkciu ciev. Faj\u010denie m\u00f4\u017ee zv\u00fd\u0161i\u0165&nbsp; tuhos\u0165 ve\u013ek\u00fdch tepien, \u010do znamen\u00e1, \u017ee srdce mus\u00ed pumpova\u0165 krv proti v\u00e4\u010d\u0161iemu odporu. V\u00fdsledkom m\u00f4\u017ee by\u0165 vy\u0161\u0161\u00ed tlak, v\u00e4\u010d\u0161ie opotrebovanie ciev a zv\u00fd\u0161en\u00e9 riziko infarktu \u010di mozgovej pr\u00edhody. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[14,17,23]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dobrou spr\u00e1vou je, \u017ee presta\u0165 faj\u010di\u0165 m\u00e1 zmysel <strong>v ka\u017edom veku, <\/strong>preto\u017ee pozit\u00edvne \u00fa\u010dinky sa dostavia u\u017e <strong>v priebehu nieko\u013ek\u00fdch t\u00fd\u017ed\u0148ov.<\/strong> Pokles tlaku sa prejavuje pomerne r\u00fdchlo, zlep\u0161uje sa elasticita ciev a kles\u00e1 riziko kardiovaskul\u00e1rnych pr\u00edhod.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2025\/04\/iStock-871737704-1124x750.jpg\" alt=\"Vplyv faj\u010denia na krvn\u00fd tlak\" class=\"wp-image-716869\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/iStock-871737704-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/iStock-871737704-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/iStock-871737704-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/iStock-871737704-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">5. Vyh\u00fdbajte sa alkoholu&nbsp;<\/h3>\n\n\n\n<p>Hoci sa zd\u00e1, \u017ee poh\u00e1r v\u00edna n\u00e1s uvo\u013en\u00ed, z dlhodob\u00e9ho h\u013eadiska je pravideln\u00e1 konzum\u00e1cia alkoholu<strong> tich\u00fdm spolup\u00e1chate\u013eom vysok\u00e9ho krvn\u00e9ho tlaku. <\/strong>Alkohol zvy\u0161uje aktivitu sympatick\u00e9ho nervov\u00e9ho syst\u00e9mu, \u010do vedie k z\u00fa\u017eeniu ciev a zr\u00fdchleniu srdcovej frekvencie. Z\u00e1rove\u0148 zhor\u0161uje citlivos\u0165 na inzul\u00edn, zvy\u0161uje hladiny stresov\u00fdch horm\u00f3nov a podporuje zadr\u017eiavanie sod\u00edka a vody. To v\u0161etko prispieva k zv\u00fd\u0161eniu krvn\u00e9ho tlaku. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[28]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Probl\u00e9m je <strong>pravideln\u00e1 konzum\u00e1cia alkoholu,<\/strong> ale e\u0161te viac rizikov\u00e9 je <strong>n\u00e1razov\u00e9 pitie ve\u013ek\u00fdch d\u00e1vok,<\/strong> zn\u00e1me ako<em> binge drinking.<\/em> Nikdy v\u0161ak nie je neskoro nie\u010do s t\u00fdm urobi\u0165. Aj u \u013eud\u00ed, ktor\u00ed pili pravidelne a v\u00e4\u010d\u0161ie mno\u017estvo alkoholu doch\u00e1dza po jeho obmedzen\u00ed k poklesu tlaku. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[7]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak pijete alkohol, sk\u00faste si nastavi\u0165 limity. <strong>Pod\u013ea WHO plat\u00ed, \u017ee<\/strong> <strong>\u010d\u00edm menej alkoholu pijeme, t\u00fdm lep\u0161ie. <\/strong>Neexistuje toti\u017e \u00faplne bezpe\u010dn\u00e1 hranica konzum\u00e1cie alkoholu, lebo aj n\u00edzka spotreba zvy\u0161uje riziko zdravotn\u00fdch probl\u00e9mov. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[24]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>O tom, ak\u00e9 m\u00e1 alkohol \u00fa\u010dinky na telo sa do\u010d\u00edtate v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/co-robi-alkohol-s-nasim-telom-a-existuje-vobec-zdrava-davka\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u010co rob\u00ed alkohol s na\u0161\u00edm telom a existuje v\u00f4bec zdrav\u00e1 d\u00e1vka?<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Viac spite&nbsp;<\/h3>\n\n\n\n<p>Sp\u00e1nok be\u017ene zanedb\u00e1vame, ale pokia\u013e si chceme udr\u017ea\u0165 \u010do najlep\u0161ie zdravie, rob\u00edme ve\u013ek\u00fa chybu. Plat\u00ed to aj pre krvn\u00fd tlak. Kvalitn\u00fd no\u010dn\u00fd oddych toti\u017e umo\u017e\u0148uje telu regenerova\u0165, pri\u010dom sa <strong>zni\u017euje aktivita sympatick\u00e9ho nervov\u00e9ho syst\u00e9mu, <\/strong>a s n\u00edm spojen\u00fd tlak krvi v cievach.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00fdskumy ukazuj\u00fa, \u017ee sp\u00e1nok <strong>krat\u0161\u00ed ako 6 hod\u00edn denne<\/strong> zvy\u0161uje riziko vzniku hypertenzie. Preto ak chcete pom\u00f4c\u0165 svojmu srdcu, doprajte si aspo\u0148<strong> 7 hod\u00edn kvalitn\u00e9ho oddychu<\/strong>. Pam\u00e4tajte, \u017ee d\u00f4le\u017eit\u00e1 je d\u013a\u017eka aj jeho kvalita, preto sa oplat\u00ed riadi\u0165 pravidlami <a href=\"https:\/\/gymbeam.sk\/blog\/ako-zaspat-rychlo-vyskusajte-jednoduche-tipy-na-lepsi-spanok\/\" target=\"_blank\" rel=\"noreferrer noopener\">sp\u00e1nkovej hygieny<\/a>. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. Nau\u010dte sa zvl\u00e1da\u0165 stres<\/h3>\n\n\n\n<p>Chronick\u00fd psychick\u00fd stres, \u010di u\u017e poch\u00e1dza z pr\u00e1ce, osobn\u00fdch probl\u00e9mov, \u00fazkost\u00ed alebo \u017eivotn\u00fdch zmien, v\u00fdrazne zvy\u0161uje riziko vysok\u00e9ho krvn\u00e9ho tlaku. Stres<strong> aktivuje nervov\u00fd syst\u00e9m,<\/strong> zvy\u0161uje hladiny<strong> kortizolu <\/strong>a<strong> adrenal\u00ednu, <\/strong>\u010do zvy\u0161uje srdcov\u00fa frekvenciu, zu\u017euje cievy a m\u00f4\u017ee vies\u0165 aj k hypertenzii. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[9,12]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00fdskumy ukazuj\u00fa, \u017ee \u013eudia pod dlhodob\u00fdm psychosoci\u00e1lnym stresom maj\u00fa a\u017e <strong>dvojn\u00e1sobne vy\u0161\u0161iu pravdepodobnos\u0165 vzniku vysok\u00e9ho tlaku<\/strong>. Dobrou spr\u00e1vou v\u0161ak je, \u017ee existuje mnoho sp\u00f4sobov a techn\u00edk, ktor\u00e9 pom\u00e1haj\u00fa zvl\u00e1da\u0165 stres a prin\u00e1\u0161aj\u00fa aj dobr\u00e9 v\u00fdsledky. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[9]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Relaxa\u010dn\u00e9 techniky na kontrolu stresu<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>dychov\u00e9 cvi\u010denia<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/9-typov-jogy-a-ich-prinos-pre-fyzicke-a-dusevne-zdravie\/\" target=\"_blank\" rel=\"noreferrer noopener\">joga<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/meditacia-sposob-ako-najst-vnutorny-pokoj-zlepsit-sustredenie-a-spanok-ci-znizit-stres\/\" target=\"_blank\" rel=\"noreferrer noopener\">medit\u00e1cia<\/a>, napr\u00edklad mindfulness<\/li>\n\n\n\n<li>progres\u00edvna stresov\u00e1 relax\u00e1cia<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokia\u013e to v\u0161ak so zvl\u00e1dan\u00edm stresu mysl\u00edte v\u00e1\u017ene, nezab\u00fadajte ani na <strong>pravideln\u00fd pohyb<\/strong> a <strong>zdrav\u00fa stravu.<\/strong> Rovnako si m\u00f4\u017eete pom\u00f4c\u0165 aj <a href=\"https:\/\/gymbeam.sk\/blog\/adaptogeny-prirodne-latky-ktore-pomahaju-zvladat-stres\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>adaptog\u00e9nmi<\/strong><\/a>. Ide o suplementy, ktor\u00e9 pom\u00e1haj\u00fa telu prisp\u00f4sobi\u0165 sa stresov\u00fdm podmienkam, \u010di\u017ee sa adaptova\u0165 a lep\u0161ie ich tak zvl\u00e1da\u0165.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Viac o tom, ako stres p\u00f4sob\u00ed na telo a ako ho zn\u00ed\u017ei\u0165 sa do\u010d\u00edtate v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/preco-je-pre-nas-stres-nebezpecny-a-ako-ho-znizit\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Pre\u010do je pre n\u00e1s stres nebezpe\u010dn\u00fd a ako ho zn\u00ed\u017ei\u0165?<\/strong><\/a><strong>&nbsp;<\/strong><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2025\/04\/unnamed-1124x749.jpg\" alt=\"Vplyv chronick\u00e9ho stresu na krvn\u00fd tlak\" class=\"wp-image-716904\" title=\"Vplyv chronick\u00e9ho stresu na krvn\u00fd tlak\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/unnamed-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/unnamed-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/unnamed-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/unnamed.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Je_nutne_pri_vysokom_krvnom_tlaku_obmedzit_kofein\"><\/span>Je nutn\u00e9 pri vysokom krvnom tlaku obmedzi\u0165 kofe\u00edn?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kofe\u00edn m\u00f4\u017ee kr\u00e1tkodobo zv\u00fd\u0161i\u0165 krvn\u00fd tlak, najm\u00e4 u \u013eud\u00ed, ktor\u00ed ho pij\u00fa zriedkavo. U pravideln\u00fdch konzumentov k\u00e1vy sa v\u0161ak tento efekt zmier\u0148uje a dlhodob\u00e9 pitie k\u00e1vy sa s vy\u0161\u0161\u00edm rizikom hypertenzie nesp\u00e1ja. <a href=\"https:\/\/gymbeam.sk\/brazilska-kava-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>K\u00e1vu<\/strong><\/a><strong> preto nie je nutn\u00e9 pri vysokom tlaku \u00faplne vyl\u00fa\u010di\u0165, ak ste na \u0148u zvyknut\u00ed a dobre ju zn\u00e1\u0161ate. <\/strong>Plat\u00ed v\u0161ak, \u017ee v\u0161etko s mierou. Ide\u00e1lne mno\u017estvo je do<strong> 3 \u2013 4 \u0161\u00e1lok denne. <\/strong>Denn\u00e1 d\u00e1vka kofe\u00ednu by u zdrav\u00e9ho dospel\u00e9ho \u010dloveka toti\u017e nemala prekro\u010di\u0165 400 mg. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[13,25]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zauj\u00edma v\u00e1s, \u010do rob\u00ed k\u00e1va s telom a ak\u00e9 m\u00e1 benefity? Pre\u010d\u00edtajte si \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/je-kava-zdrava-7-dovodov-preco-by-ste-jej-mali-dat-sancu\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Je k\u00e1va zdrav\u00e1? 7 d\u00f4vodov, pre\u010do by ste jej mali da\u0165 \u0161ancu.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ake_suplementy_su_vhodne_pri_vysokom_krvnom_tlaku\"><\/span>Ak\u00e9 suplementy s\u00fa vhodn\u00e9 pri vysokom krvnom tlaku?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Z\u00e1kladn\u00fdm kame\u0148om cesty k zdravej hladine krvn\u00e9ho tlaku je ur\u010dite spr\u00e1vny \u017eivotn\u00fd \u0161t\u00fdl. Pokia\u013e ho v\u0161ak chcete podpori\u0165 aj nie\u010d\u00edm \u010fal\u0161\u00edm, m\u00f4\u017eete siahnu\u0165 po doplnkom v\u00fd\u017eivy&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.sk\/draslik-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drasl\u00edk<\/strong><\/a><strong> <\/strong>je esenci\u00e1lna miner\u00e1lna l\u00e1tka, ktor\u00e1 preuk\u00e1zate\u013ene prispieva k udr\u017eaniu norm\u00e1lneho krvn\u00e9ho tlaku.&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/magnezium\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Magn\u00e9zium (hor\u010d\u00edk)<\/strong><\/a><strong> <\/strong>podporuje optim\u00e1lnu rovnov\u00e1hu elektrolytov. T\u00e1 hr\u00e1 v tele d\u00f4le\u017eit\u00fa \u00falohu pri udr\u017eiavan\u00ed zdrav\u00e9ho krvn\u00e9ho tlaku.<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[27]<\/mark><\/sup><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/tekuty-rybi-olej\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Ryb\u00ed olej<\/strong><\/a><strong> <\/strong>a v \u0148om obsiahnut\u00e9 <a href=\"https:\/\/gymbeam.sk\/omega-3-mastne-kyseliny\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>omega-3 mastn\u00e9 kyseliny<\/strong><\/a><strong>, <\/strong>konkr\u00e9tne <strong>EPA <\/strong>a <strong>DHA, <\/strong>prispievaj\u00fa k norm\u00e1lnej \u010dinnosti srdca.<\/li>\n\n\n\n<li><strong>Cesnak <\/strong>obsahuje organick\u00e9 zl\u00fa\u010deniny ako alic\u00edn, ktor\u00e9 podporuj\u00fa tvorbu oxidu dusnat\u00e9ho (NO). Ten roz\u0161iruje cievy (vazodilat\u00e1cia), \u010d\u00edm pom\u00e1ha zn\u00ed\u017ei\u0165 tlak. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[20]<\/mark><\/sup><\/li>\n\n\n\n<li><strong>Pr\u00e1\u0161ok z \u010dervenej repy <\/strong>prirodzene obsahuje l\u00e1tky, ktor\u00e9 prispievaj\u00fa k zn\u00ed\u017eeniu krvn\u00e9ho tlaku.&nbsp;<\/li>\n\n\n\n<li><strong>Argin\u00edn <\/strong>podporuje tvorbu oxidu dusnat\u00e9ho. Pou\u017e\u00edva sa aj ako NO doplnok pred tr\u00e9ningom. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[26]<\/mark><\/sup><\/li>\n\n\n\n<li><strong>Citrul\u00edn <\/strong>je prekurzorom argin\u00ednu, a tak sa tie\u017e podie\u013ea na tvorbe oxidu dusnat\u00e9ho.<\/li>\n\n\n\n<li><strong>Koenz\u00fdm Q10 <\/strong>p\u00f4sob\u00ed ako antioxidant a tie\u017e m\u00f4\u017ee zv\u00fd\u0161i\u0165 dostupnos\u0165 oxidu dusnat\u00e9ho (NO). <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[10,15]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Pou\u017e\u00edvaj\u00fa sa na vysok\u00fd krvn\u00fd tlak aj bylinky?&nbsp;<\/h3>\n\n\n\n<p>Niektor\u00e9 bylinky a pr\u00edrodn\u00e9 l\u00e1tky m\u00f4\u017eu pom\u00f4c\u0165 zn\u00ed\u017ei\u0165 krvn\u00fd tlak a zlep\u0161i\u0165 zdravie ciev, najm\u00e4 ak sa pou\u017e\u00edvaj\u00fa ako doplnok k strave a \u017eivotn\u00e9mu \u0161t\u00fdlu. M\u00f4\u017eu by\u0165 u\u017eito\u010dn\u00e9 najm\u00e4 u \u013eud\u00ed s mierne zv\u00fd\u0161en\u00fdm tlakom. \u00da\u010dinok sa ukazuje napr\u00edklad u t\u00fdchto byliniek.&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ibi\u0161tek sud\u00e1nsky<em> (Hibiscus sabdariffa)<\/em><\/li>\n\n\n\n<li>hloh \u010d\u00ednsky <em>(Crataegus pinnatifida)<\/em><\/li>\n\n\n\n<li>bazalka prav\u00e1 <em>(Ocimum basilicum)<\/em><\/li>\n\n\n\n<li>z\u00e1zvor lek\u00e1rsky<em> (Zingiber officinale)<\/em><\/li>\n\n\n\n<li>\u010dajovn\u00edk \u010d\u00ednsky <em>(Camellia sinensis<\/em>)&nbsp;<\/li>\n\n\n\n<li>ma\u010dac\u00ed paz\u00far <em>(Uncaria rhynchophylla)<\/em> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[6]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2025\/04\/ua_-liubov-zhabchyk_02_2025_20-1124x749.jpg\" alt=\"Suplementy na vysok\u00fd krvn\u00fd tlak \" class=\"wp-image-716921\" title=\"Suplementy na vysok\u00fd krvn\u00fd tlak \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/ua_-liubov-zhabchyk_02_2025_20-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/ua_-liubov-zhabchyk_02_2025_20-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/ua_-liubov-zhabchyk_02_2025_20-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/ua_-liubov-zhabchyk_02_2025_20-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Da_sa_vysoky_krvny_tlak_liecit\"><\/span>D\u00e1 sa vysok\u00fd krvn\u00fd tlak lie\u010di\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>M\u00f4\u017eeme pr\u00eds\u0165 do situ\u00e1cie, kedy n\u00e1m lek\u00e1r predp\u00ed\u0161e lieky na tlak. Vtedy by sme ich ur\u010dite mali u\u017e\u00edva\u0165, aby sme dostali najm\u00e4 vy\u0161\u0161\u00ed tlak pod kontrolu. Ale aj ke\u010f m\u00e1me liek, neznamen\u00e1 to, \u017ee nie je potrebn\u00e9 zaobera\u0165 sa svojim \u017eivotn\u00fdm \u0161t\u00fdlom. Pr\u00e1ve naopak, \u010d\u00edm viac budeme dba\u0165 na pohyb, sp\u00e1nok \u010di v\u00fd\u017eivu, t\u00fdm je v\u00e4\u010d\u0161ia \u0161anca, \u017ee lieky budeme m\u00f4c\u0165 \u010dasom vysadi\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Najzn\u00e1mej\u0161ie a najpou\u017e\u00edvanej\u0161ie lieky na vysok\u00fd krvn\u00fd tlak&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>ACE inhib\u00edtory <\/strong>zni\u017euj\u00fa tlak t\u00fdm, \u017ee blokuj\u00fa tvorbu angiotenz\u00ednu II., \u010di\u017ee horm\u00f3nu, ktor\u00fd sp\u00f4sobuje s\u0165ahovanie ciev.<\/li>\n\n\n\n<li><strong>ARBs (blok\u00e1tory angiotenz\u00ednov\u00fdch receptorov) <\/strong>br\u00e1nia \u00fa\u010dinku horm\u00f3nu, ktor\u00fd s\u0165ahuje cievy a zvy\u0161uje tlak.&nbsp;<\/li>\n\n\n\n<li><strong>CCBs (blok\u00e1tory kalciov\u00fdch kan\u00e1lov)<\/strong> uvo\u013e\u0148uj\u00fa svaly v sten\u00e1ch ciev.<\/li>\n\n\n\n<li><strong>Diuretik\u00e1 <\/strong>pom\u00e1haj\u00fa telu zbavi\u0165 sa nadbyto\u010dnej vody a soli podporou mo\u010denia, \u010d\u00edm zni\u017euj\u00fa objem krvi a tlak. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5,19]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vziat\"><\/span>\u010co si z toho vzia\u0165?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vysok\u00fd krvn\u00fd tlak m\u00e1 dnes s\u00edce ka\u017ed\u00fd druh\u00fd, ale to neznamen\u00e1, \u017ee s n\u00edm nie je potrebn\u00e9 nie\u010do robi\u0165. Pr\u00e1ve naopak, mali by sme sa mu sna\u017ei\u0165 vyhn\u00fa\u0165 za ka\u017ed\u00fa cenu. A ke\u010f u\u017e sa predsa len objav\u00ed, \u010do najr\u00fdchlej\u0161ie ho dosta\u0165 pod kontrolu. Hypertenzia je toti\u017e jednou z hlavn\u00fdch pr\u00ed\u010din <strong>srdcovo-cievnych ochoren\u00ed.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na\u0161\u0165astie, vysok\u00fd krvn\u00fd tlak nie je probl\u00e9m, ktor\u00e9mu sme vydan\u00ed \u00faplne napospas, ke\u010f sa raz objav\u00ed. D\u00e1 sa ovplyvni\u0165<strong> spr\u00e1vnou v\u00fd\u017eivou, pohybom, technikami zvl\u00e1dania stresu, kvalitn\u00fdm sp\u00e1nkom<\/strong> a \u010fal\u0161\u00edmi zmenami v \u017eivotnom \u0161t\u00fdle. A ke\u010f u\u017e je najhor\u0161ie, lek\u00e1ri v\u00e1m ho pom\u00f4\u017eu da\u0165 pod kontrolu <strong>liekmi.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Myslite v\u0161ak na to, \u017ee prevencia je v\u017edy lep\u0161ia ako hasenie probl\u00e9mu. Preto si krvn\u00fd tlak pravidelne kontrolujte a zakomponujte zdrav\u00e9 n\u00e1vyky do svojej ka\u017edodennej rutiny.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In\u0161pirovali sme v\u00e1s k tomu, aby ste sa viac starali o svoje zdravie? Zdie\u013eajte \u010dl\u00e1nok so svojimi priate\u013emi a zn\u00e1mymi a pode\u013ete sa s nimi o u\u017eito\u010dn\u00e9 inform\u00e1cie.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-fats\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy fats\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fiber\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFiber\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>M\u00e1te vysok\u00fd krvn\u00fd tlak alebo mu chcete \u00fa\u010dinne pred\u00eds\u0165? V \u010dl\u00e1nku sa do\u010d\u00edtate, \u010do ho sp\u00f4sobuje aj ako ho zn\u00ed\u017ei\u0165 pomocou stravy, pohybu, sp\u00e1nku aj suplementov.<\/p>\n","protected":false},"author":156,"featured_media":716719,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7],"tags":[6067,6055,6069,6082],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-716718","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-dieta","9":"tag-strava","10":"tag-zdravie","11":"tag-zdravy-zivotny-styl","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u010co sp\u00f4sobuje vysok\u00fd krvn\u00fd tlak a ako ho zn\u00ed\u017ei\u0165?\u00a0 - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Tr\u00e1pi v\u00e1s vysok\u00fd krvn\u00fd tlak? 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