{"id":722183,"date":"2025-05-20T16:49:23","date_gmt":"2025-05-20T14:49:23","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=722183"},"modified":"2025-05-20T16:49:23","modified_gmt":"2025-05-20T14:49:23","slug":"kaj-povzroca-visok-krvni-tlak-in-kako-ga-zmanjsati","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/kaj-povzroca-visok-krvni-tlak-in-kako-ga-zmanjsati\/","title":{"rendered":"Kaj povzro\u010da visok krvni tlak in kako ga zmanj\u0161ati?"},"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.si\/blog\/kaj-povzroca-visok-krvni-tlak-in-kako-ga-zmanjsati\/#Kaj_je_krvni_tlak_in_zakaj_je_pomemben\" title=\"Kaj je krvni tlak in zakaj je pomemben?\">Kaj je krvni tlak in zakaj je pomemben?<\/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.si\/blog\/kaj-povzroca-visok-krvni-tlak-in-kako-ga-zmanjsati\/#Ali_je_lahko_krvni_tlak_nevaren\" title=\"Ali je lahko krvni tlak nevaren?\">Ali je lahko krvni tlak nevaren?<\/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.si\/blog\/kaj-povzroca-visok-krvni-tlak-in-kako-ga-zmanjsati\/#Kako_nam_skoduje_visok_krvni_tlak\" title=\"Kako nam \u0161koduje visok krvni tlak?\">Kako nam \u0161koduje visok krvni tlak?<\/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.si\/blog\/kaj-povzroca-visok-krvni-tlak-in-kako-ga-zmanjsati\/#Kako_ugotoviti_ali_imam_visok_krvni_tlak\" title=\"Kako ugotoviti, ali imam visok krvni tlak?\">Kako ugotoviti, ali imam visok krvni tlak?<\/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.si\/blog\/kaj-povzroca-visok-krvni-tlak-in-kako-ga-zmanjsati\/#Kaksne_so_vrednosti_optimalnega_krvnega_tlaka\" title=\"Kak\u0161ne so vrednosti optimalnega krvnega tlaka?\">Kak\u0161ne so vrednosti optimalnega krvnega tlaka?<\/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.si\/blog\/kaj-povzroca-visok-krvni-tlak-in-kako-ga-zmanjsati\/#Vzroki_za_visok_krvni_tlak\" title=\"Vzroki za visok krvni tlak\">Vzroki za visok krvni tlak<\/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.si\/blog\/kaj-povzroca-visok-krvni-tlak-in-kako-ga-zmanjsati\/#Kako_naravno_znizati_visok_krvni_tlak\" title=\"Kako naravno zni\u017eati visok krvni tlak?\">Kako naravno zni\u017eati visok krvni tlak?<\/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.si\/blog\/kaj-povzroca-visok-krvni-tlak-in-kako-ga-zmanjsati\/#Ali_je_treba_pri_visokem_krvnem_tlaku_omejiti_kofein\" title=\"Ali je treba pri visokem krvnem tlaku omejiti kofein?\">Ali je treba pri visokem krvnem tlaku omejiti kofein?<\/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.si\/blog\/kaj-povzroca-visok-krvni-tlak-in-kako-ga-zmanjsati\/#Katera_dopolnila_so_primerna_za_visok_krvni_tlak\" title=\"Katera dopolnila so primerna za visok krvni tlak?\">Katera dopolnila so primerna za visok krvni tlak?<\/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.si\/blog\/kaj-povzroca-visok-krvni-tlak-in-kako-ga-zmanjsati\/#Ali_je_visok_krvni_tlak_mogoce_zdraviti\" title=\"Ali je visok krvni tlak mogo\u010de zdraviti?\">Ali je visok krvni tlak mogo\u010de zdraviti?<\/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.si\/blog\/kaj-povzroca-visok-krvni-tlak-in-kako-ga-zmanjsati\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Tako veliko ljudi ima <strong>visok krvni tlak,<\/strong> da se nam skoraj zdi, da je to v redu. \u0160tevilka 140\/90 na merilniku krvnega tlaka marsikoga ne skrbi. Toda to je velika \u0161koda, saj povi\u0161an krvni tlak v \u017eilah &#8211; strokovno imenovan<strong> hipertenzija <\/strong>&#8211; pove\u010duje <strong>tveganje za sr\u010dni infarkt, mo\u017egansko kap <\/strong>in druge zdravstvene te\u017eave. Na splo\u0161no mo\u010dno prispeva k <strong>boleznim srca in o\u017eilja, <\/strong>ki so<strong> <\/strong>vodilni vzrok smrti na svetu. <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>Pri tem gre za te\u017eavo, ki jo je pogosto mogo\u010de zlahka odpraviti. Ali vam je zdravnik izmeril visok krvni tlak in ne veste, kaj lahko storite? Skupaj si oglejmo, kaj storiti, da bi ga obvladali.<\/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=\"Kaj_je_krvni_tlak_in_zakaj_je_pomemben\"><\/span>Kaj je krvni tlak in zakaj je pomemben? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Krvni tlak je preprosto tlak, ki ga<strong> kri izvaja na stene krvnih \u017eil.<\/strong> Tlak, ki ga lahko izmerimo z merilnikom krvnega tlaka, je predvsem<strong> tlak v arterijah <\/strong>(krvnih \u017eilah, ki odvajajo kri iz srca proti telesu).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Krvni tlak vam redno merijo zdravniki, lahko pa si ga izmerite tudi sami doma. Ste se kdaj vpra\u0161ali, zakaj ima dve \u0161tevilki? Zato, ker se tlak spreminja med enim sr\u010dnim ciklom.  <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sistoli\u010dni tlak<\/strong> je najvi\u0161ji krvni tlak, ki nastane, ko<strong> se srce skr\u010di<\/strong> in po\u0161lje kri v krvni obtok. To je prva \u0161tevilka v vrednosti tlaka, izmerjenega na merilniku krvnega tlaka<strong> <\/strong>(<strong>120<\/strong>\/80 mmHg).<\/li>\n\n\n\n<li><strong>Diastoli\u010dni tlak<\/strong> je tlak, ki ga kri pritiska na stene krvnih \u017eil, ko se srce spro\u0161\u010da in ne \u010drpa krvi. To je tlak v fazi med dvema sr\u010dnima utripoma in je \u0161tevilka za po\u0161evnico v vrednosti tlaka (120\/<strong>80<\/strong> mmHg).<\/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.com\/blog\/wp-content\/uploads\/2025\/04\/iStock-2191662828-1124x750.jpg\" alt=\"Kaj je krvni tlak? \" class=\"wp-image-716760\" title=\"Kaj je krvni 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=\"Ali_je_lahko_krvni_tlak_nevaren\"><\/span>Ali je lahko krvni tlak nevaren?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce krvni tlak dose\u017ee visoke vrednosti, za\u010dne povzro\u010dati te\u017eave.<strong> Po\u0161koduje lahko krvne \u017eile<\/strong> in je eden glavnih dejavnikov tveganja za<strong> bolezni srca in o\u017eilja. <\/strong>Po podatkih iz leta 2015 naj bi bilo do 14% vseh smrti na svetu povezanih s sistoli\u010dnim krvnim 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>Najslab\u0161e pri povi\u0161anem krvnem tlaku je, da obi\u010dajno <strong>ne boli <\/strong>in sploh ne vemo zanj. Zato je dobro, da nanj pomislimo in ga ob\u010dasno <strong>preverimo. <\/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=\"Kako_nam_skoduje_visok_krvni_tlak\"><\/span>Kako nam \u0161koduje visok krvni tlak? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ugotovili smo \u017ee, da povi\u0161an krvni tlak pove\u010duje mo\u017enost za nastanek sr\u010dno-\u017eilnih te\u017eav. Pri tem se lahko pojavijo naslednje zdravstvene te\u017eave, od katerih imajo nekatere za posledico celo smrt.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>sr\u010dni infarkt<\/li>\n\n\n\n<li>mo\u017eganska kap<\/li>\n\n\n\n<li>ishemi\u010dna bolezen srca<\/li>\n\n\n\n<li>sr\u010dno popu\u0161\u010danje<\/li>\n\n\n\n<li>odpoved ledvic <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.com\/blog\/wp-content\/uploads\/2025\/04\/iStock-1473954339-1124x749.jpg\" alt=\"Kako nam \u0161koduje krvni tlak?\" class=\"wp-image-716777\" title=\"Kako nam \u0161koduje krvni 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=\"Kako_ugotoviti_ali_imam_visok_krvni_tlak\"><\/span>Kako ugotoviti, ali imam visok krvni tlak? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Visok krvni tlak (hipertenzijo) obi\u010dajno odkrijemo po<strong> naklju\u010dju. <\/strong>Nekateri ljudje imajo, na primer,<strong> glavobole, slabost<\/strong> ali <strong>krvavitve iz nosu,<\/strong> vendar<strong> <\/strong>obi\u010dajno se ti simptomi poka\u017eejo \u0161ele, ko je tlak \u017ee previsok. Do takrat je obi\u010dajno skrit in neviden. <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>Zato je priporo\u010dljivo, da ga <strong>redno<\/strong> merite. Obi\u010dajno ga preveri zdravnik na <strong>preventivnem pregledu,<\/strong> ki ga opravite enkrat na leto ali vsaki dve leti. Najbolje pa bi bilo, \u010de bi svoj krvni tlak pozorno spremljali in ga merili<strong> enkrat mese\u010dno. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Odli\u010den na\u010din za spremljanje krvnega tlaka je redno merjenje z doma\u010dim <strong>merilnikom krvnega tlaka.<\/strong> Ko \u017eelite preverjanje pripeljati do popolnosti, se vedno izmerite <strong>trikrat <\/strong>in upo\u0161tevajte njegovo <strong>povpre\u010dno vrednost. <\/strong>Dokler boste sami doma redno spremljali svoj tlak, boste lahko hitro posredovali, ko se bo za\u010del zvi\u0161evati.<\/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=\"Kaksne_so_vrednosti_optimalnega_krvnega_tlaka\"><\/span>Kak\u0161ne so vrednosti optimalnega krvnega tlaka?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zdrav krvni tlak je tisti, pri katerem sta sistoli\u010dni in diastoli\u010dni tlak v redu. Kadar je katera od teh vrednosti dlje \u010dasa vi\u0161ja od normale, to lahko pomeni te\u017eavo.<\/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>Sistoli\u010dni tlak (mmHg)<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Diastoli\u010dni tlak (mmHg)<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Optimalni krvni 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\">Visok normalen krvni tlak <\/td><td class=\"has-text-align-center\" data-align=\"center\">120 &#8211; 139<\/td><td class=\"has-text-align-center\" data-align=\"center\">70 &#8211; 89<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hipertenzija<\/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>Morda ste opazili, da v tabeli ni vrednosti za<strong> nizek krvni tlak. <\/strong>To je zato, ker nizek tlak ni problem, \u010de osebi ne povzro\u010da te\u017eav. Zato v klasifikaciji ni navedena posebna mejna vrednost &#8211; pri vsaki osebi postane tlak prenizek na druga\u010dni to\u010dki, zato so pomembni predvsem <strong>simptomi.<\/strong> \u010ce nekdo ni omoti\u010den ali \u0161ibek, je lahko zanj tudi ni\u017eji tlak povsem normalen.<\/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=\"Vzroki_za_visok_krvni_tlak\"><\/span>Vzroki za visok krvni tlak<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nekateri imajo visok krvni tlak<strong> zapisan v genih, pri drugih <\/strong>pa se pojavi zaradi <strong>neustreznega \u017eivljenjskega sloga<\/strong> ali <strong>bolezni. <\/strong>Glede na to, kje je glavni vzrok za hipertenzijo, jo delimo na dve razli\u010dni vrsti.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sekundarna hipertenzija<\/strong> je posledica druge bolezni, na primer bolezni ledvic.<\/li>\n\n\n\n<li><strong>Primarna hipertenzija<\/strong> nima jasnega vzroka, pomembno vlogo pa imajo dejavniki \u017eivljenjskega sloga (prehrana, gibanje itd.) in genetika. Pribli\u017eno 90% ljudi z visokim krvnim tlakom ima to vrsto hipertenzije. <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\">Kateri dejavniki \u017eivljenjskega sloga spodbujajo razvoj visokega krvnega tlaka?<\/h3>\n\n\n\n<p>Kadar je visok krvni tlak posledica \u017eivljenjskega sloga, gre za kombinacijo ve\u010d dejavnikov. Vsak od njih deluje z druga\u010dnim mehanizmom. <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Nepravilna prehrana <\/strong>lahko, na primer, s prekomernim vnosom kalorij, nezdravih ma\u0161\u010dob ali, nasprotno, s pomanjkanjem vlaknin ustvari okolje za nastanek povi\u0161anega krvnega tlaka.<\/li>\n\n\n\n<li><strong>Velik vnos soli<\/strong> in <strong>natrija, <\/strong>ki ga<strong> <\/strong>vsebuje, spodbuja zadr\u017eevanje vode v telesu, pove\u010duje prostornino krvi in pritisk na stene krvnih \u017eil.<\/li>\n\n\n\n<li><strong>Majhen vnos kalija<\/strong> poslab\u0161a izlo\u010danje natrija.<\/li>\n\n\n\n<li><strong>U\u017eivanje alkohola<\/strong> aktivira stresne hormone in pove\u010da aktivnost simpati\u010dnega \u017eiv\u010dnega sistema. Tega dela \u017eiv\u010dnega sistema ni mogo\u010de nadzorovati z voljo, njegova naloga pa je pripraviti telo na akcijo, kar vklju\u010duje pove\u010danje sr\u010dnega utripa in krvnega tlaka.  <\/li>\n\n\n\n<li><strong>Pomanjkanje telesne dejavnosti <\/strong>poslab\u0161a elasti\u010dnost krvnih \u017eil in pretok krvi. <\/li>\n\n\n\n<li><strong>Prekomerna telesna te\u017ea in debelost <\/strong>pove\u010data pritisk na krvne \u017eile zaradi koli\u010dine telesne ma\u0161\u010dobe. <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=\"Kako_naravno_znizati_visok_krvni_tlak\"><\/span>Kako naravno zni\u017eati visok krvni tlak? <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. Prilagodite prehrano <\/h3>\n\n\n\n<p>\u010ce se spra\u0161ujete, kaj najprej spremeniti v svojem \u017eivljenjskem slogu, da bi zni\u017eali krvni tlak, je dieta odli\u010dna mo\u017enost. Prehrana ima klju\u010dno vlogo pri njegovem uravnavanju. Spremembe pa lahko za\u010dnete enostavno uvajati \u017ee zdaj. Pravzaprav je za zni\u017eevanje hipertenzije u\u010dinkovita tudi <strong>normalna, racionalna prehrana, <\/strong>s poudarkom na nekaj pravilih:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ve\u010dji vnos <strong>zelenjave <\/strong>in <strong>sadja<\/strong><\/li>\n\n\n\n<li>u\u017eivanje <strong>polnozrnatih \u017eivil<\/strong> in <a href=\"https:\/\/gymbeam.si\/strocnice\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>stro\u010dnic<\/strong><\/a><\/li>\n\n\n\n<li>omejitev <a href=\"https:\/\/gymbeam.si\/blog\/7-nasvetov-o-tem-kako-zmanjsati-kolicino-visoko-predelanih-zivil-v-prehrani-in-se-prehranjevati-bolj-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>visoko industrijsko predelanih \u017eivil<\/strong><\/a><strong> <\/strong>(sla\u0161\u010dice, narezki, polizdelki, sladko pecivo itd.)<\/li>\n\n\n\n<li>omejitev vnosa <strong>nasi\u010denih <a href=\"https:\/\/gymbeam.si\/blog\/zdrave-in-nezdrave-mascobe-katera-zivila-jesti-in-katerim-se-izogibati\/\">ma\u0161\u010dob<\/a> <\/strong>in<strong> transma\u0161\u010dob,<\/strong> \u010de izvirajo iz sladkarij, salam, klobas in drugih hladnih mesnin ali, na primer, polizdelkov<\/li>\n\n\n\n<li>zmanj\u0161anje vnosa <strong>soli<\/strong><\/li>\n\n\n\n<li>zmanj\u0161anje vnosa<strong> rde\u010dega mesa, <\/strong>zlasti <strong>predelanih<\/strong> mesnin (salame, klobase itd.) <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>\u010ce boste izvedli te spremembe, boste na dobri poti k zni\u017eanju krvnega tlaka. Poleg uravnote\u017eene in racionalne prehrane pa so raziskovalci preu\u010devali tudi vpliv drugih prehranskih praks. Kot u\u010dinkovita se, na primer, izkazujeta<strong> sredozemska dieta<\/strong> ali <strong>vegetarijanstvo.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve\u010d o tem, kako izbrati pravo dieto, si lahko preberete v \u010dlanku<strong> <\/strong><a href=\"https:\/\/gymbeam.si\/blog\/kaj-je-zdrava-prehrana-in-kako-se-nauciti-jesti-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Kaj je zdrava prehrana in kako se nau\u010diti zdravo prehranjevati?<\/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\">Vegetarijanska ali sredozemska prehrana za zni\u017eanje krvnega tlaka <\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sredozemska dieta <\/strong>zagotavlja velik vnos <strong>sadja, zelenjave in polnozrnatih izdelkov<\/strong>, <a href=\"https:\/\/gymbeam.si\/bio-ekstra-devisko-oljcno-olje-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>olj\u010dnega olja<\/strong><\/a><strong>,<\/strong> drugih<strong> zdravih ma\u0161\u010dob <\/strong>in<strong> pustega mesa (ribe, perutnina<\/strong>).<\/li>\n\n\n\n<li><strong>Vegetarijanci<\/strong> <strong>se izogibajo mesu<\/strong> in v stro\u017ejih oblikah tudi drugim \u017eivilom \u017eivalskega izvora. Pravilno sestavljena <a href=\"https:\/\/gymbeam.si\/blog\/vegetarijanstvo-prednosti-in-pomanjkljivosti-brezmesne-prehrane\/\" target=\"_blank\" rel=\"noreferrer noopener\">vegetarijanska prehrana<\/a> vsebuje veliko <a href=\"https:\/\/gymbeam.si\/vlaknine\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>vlaknin<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.si\/antioxidant-complex-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>antioksidantov<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.si\/blog\/kalij-zakaj-je-pomemben-za-zdravje-in-zmogljivost-ter-kaksni-so-znaki-pomanjkanja\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>kalija<\/strong><\/a><strong> in,<\/strong> nasprotno,<strong> malo nasi\u010denih ma\u0161\u010dob. <\/strong>Da bi se izognili pomanjkanju nekaterih hranilnih snovi, je treba zagotoviti zadosten vnos beljakovin, <a href=\"https:\/\/gymbeam.si\/zelezo\" target=\"_blank\" rel=\"noreferrer noopener\">\u017eeleza<\/a> in <a href=\"https:\/\/gymbeam.si\/vitamin-b12-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">vitamina 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.com\/blog\/wp-content\/uploads\/2025\/04\/iStock-669584224-1124x750.jpg\" alt=\"Dieta za visok krvni 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\">Dieta DASH za zni\u017eevanje krvnega tlaka<\/h4>\n\n\n\n<p>Poleg uravnote\u017eene, racionalne prehrane, sredozemske diete ali vegetarijanstva so znanstveniki razvili tudi dieto, ki <strong>je namenjena neposredni pomo\u010di pri hipertenziji.<\/strong> DASH <em>(Dietary Approach to Stop Hypertension)<\/em> je sestavljena iz na\u010del, ki skupaj pomagajo zmanj\u0161ati visok krvni tlak. V marsi\u010dem je podobna drugim dietam, v nekaterih pogledih pa je edinstvena. <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 priporo\u010da tudi American Heart Association in zanimivo je, da poleg krvnega tlaka pomaga zmanj\u0161ati tudi odpornost na inzulin, vnetne procese v telesu in, na primer, oksidativni 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\">Kaj jesti pri dieti DASH? <\/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>Ustrezna \u017eivila<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Manj primerna \u017eivila<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">zelenjava, sadje<\/td><td class=\"has-text-align-center\" data-align=\"center\">rde\u010de meso <\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">polnozrnata \u017eivila <\/td><td class=\"has-text-align-center\" data-align=\"center\">sladkarije<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">mle\u010dni izdelki z nizko vsebnostjo ma\u0161\u010dob<\/td><td class=\"has-text-align-center\" data-align=\"center\">visoko industrijsko predelana \u017eivila <\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">pusto meso (<a href=\"https:\/\/gymbeam.si\/ribe\" target=\"_blank\" rel=\"noreferrer noopener\">ribe<\/a>, <a href=\"https:\/\/gymbeam.si\/turkey-breasts-marinated-in-water-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">perutnina<\/a>)<\/td><td class=\"has-text-align-center\" data-align=\"center\">sladkane pija\u010de <\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.si\/orescki-in-semena\" target=\"_blank\" rel=\"noreferrer noopener\">ore\u0161\u010dki<\/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\">Poleg primernih in neprimernih \u017eivil ima dieta DASH \u0161e druga pomembna pravila<\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Zmanj\u0161anje vnosa soli na <\/strong>5 g na dan ali 3,75 g za ljudi z ve\u010djim tveganjem za sr\u010dno-\u017eilne te\u017eave. <\/li>\n\n\n\n<li>Ve\u010dji vnos<strong> <\/strong><a href=\"https:\/\/gymbeam.si\/blog\/kalij-zakaj-je-pomemben-za-zdravje-in-zmogljivost-ter-kaksni-so-znaki-pomanjkanja\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>kalija<\/strong><\/a><strong>. <\/strong>Bogati viri tega minerala so, na primer, <a href=\"https:\/\/gymbeam.si\/bio-crni-fizol-pripravljen-za-uzivanje-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\">fi\u017eol<\/a>, le\u010da, avokado, neolupljen krompir ali banane.<\/li>\n\n\n\n<li>Poudarek na vnosu<strong> <\/strong><a href=\"https:\/\/gymbeam.si\/kalcij\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>kalcija<\/strong><\/a> in<strong> <\/strong><a href=\"https:\/\/gymbeam.si\/magnezijev-kelat-bisglicinat-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>magnezija<\/strong><\/a><strong>.<\/strong><\/li>\n\n\n\n<li>Prehrana, bogata z <a href=\"https:\/\/gymbeam.si\/blog\/psyllium-koristne-vlaknine-ne-samo-za-pravilno-prebavo\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>vlakninami<\/strong><\/a>, zato dieta daje prednost \u017eivilom rastlinskega izvora.<\/li>\n\n\n\n<li>Omejitev <strong>nasi\u010denih ma\u0161\u010dob.<\/strong><\/li>\n\n\n\n<li>Nadzor vnosa kalorij, da oseba dose\u017ee idealno telesno te\u017eo. <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.com\/blog\/wp-content\/uploads\/2025\/04\/iStock-1473676018-1124x749.jpg\" alt=\"Dieta DASH za visok krvni tlak \" class=\"wp-image-716812\" title=\"Dieta DASH za visok krvni 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. Redno se gibajte in se ukvarjajte s \u0161portom <\/h3>\n\n\n\n<p>Gibanje je eden najpreprostej\u0161ih, a hkrati naju\u010dinkovitej\u0161ih na\u010dinov za zni\u017eevanje krvnega tlaka brez zdravil. Redna telesna dejavnost pomaga izbolj\u0161ati <strong>elasti\u010dnost krvnih \u017eil in pretok krvi<\/strong> ter zmanj\u0161uje aktivnost <strong>simpati\u010dnega \u017eiv\u010dnega sistema. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160tudije vedno znova potrjujejo, da je <strong>aerobna aktivnost<\/strong> naju\u010dinkovitej\u0161a v boju proti hipertenziji. Zato je priporo\u010dljivo <strong>hoditi<\/strong>, <a href=\"https:\/\/gymbeam.si\/blog\/kako-zaceti-teci-preprost-vodic-za-popolne-zacetnike\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>te\u010di<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.si\/blog\/8-prednosti-plavanja-zaradi-katerih-boste-se-danes-vstopili-v-bazen\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>plavati<\/strong><\/a> ali na primer, veliko <a href=\"https:\/\/gymbeam.si\/blog\/kolesarjenje-lahko-pomaga-pri-oblikovanju-nog-zadnjice-in-tudi-hujsanju-kje-se-lahko-pomaga\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>kolesariti. <\/strong><\/a>Te dejavnosti dokazano pomagajo zni\u017eevati krvni tlak pri ljudeh s hipertenzijo in visokim normalnim krvnim 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>Strokovna zdru\u017eenja, kot sta <strong>Evropsko zdru\u017eenje za kardiologijo (ESC) <\/strong>in <strong>Evropsko zdru\u017eenje za hipertenzijo (ESH),<\/strong> priporo\u010dajo vsaj <strong>30 minut <\/strong>zmerno intenzivne aerobne vadbe vsaj<strong> 5 dni na teden.<\/strong> To pomeni hitro hojo, lahkoten tek ali lahkotno kolesarjenje.<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>Poleg tega je primerna tudi <strong>vadba za mo\u010d, 2 do 3-krat na teden.<\/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>Idealno je<strong> kombinirati<\/strong> te vrste dejavnosti<strong>.<\/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>Zanimivo je, da se u\u010dinek zni\u017eevanja tlaka pojavi \u017ee po eni dejavnosti in lahko traja \u0161e<strong> 24 ur.<\/strong> Dolgoro\u010dno lahko redna vadba<strong> zni\u017ea sistoli\u010dni tlak v povpre\u010dju za 5 mmHg. <\/strong>Zato je zelo pomembno, da pri \u0161portu vztrajate. Da bi vam to uspelo, izberite gibanje, v katerem u\u017eivate, tako da bo postalo naravni del va\u0161ega \u017eivljenjskega sloga. <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.com\/blog\/wp-content\/uploads\/2025\/04\/iStock-1142903126-1124x749.jpg\" alt=\"Vpliv \u0161porta na visok krvni tlak \" class=\"wp-image-716829\" title=\"Vpliv \u0161porta na visok krvni 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 prekomerni telesni te\u017ei in debelosti zmanj\u0161ajte telesno te\u017eo<\/h3>\n\n\n\n<p>\u010ce imate prekomerno telesno te\u017eo ali ste debeli, je <a href=\"https:\/\/gymbeam.si\/blog\/kako-shujsati\/\" target=\"_blank\" rel=\"noreferrer noopener\">zmanj\u0161anje telesne te\u017ee<\/a> eden naju\u010dinkovitej\u0161ih na\u010dinov za izbolj\u0161anje krvnega tlaka &#8211; tudi \u010de ne spremenite prehrane ali gibalnih navad. Deluje preprosto &#8211; s huj\u0161anjem<strong> se zmanj\u0161a koli\u010dina trebu\u0161ne (visceralne) ma\u0161\u010dobe, <\/strong>ki dobesedno pritiska na va\u0161e krvne \u017eile in pove\u010duje tlak v njih. Ko se je znebite, to seveda ugodno vpliva na va\u0161 povi\u0161an krvni tlak.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Raziskovalci ocenjujejo, da je debelost vzrok za pribli\u017eno 40% primerov visokega krvnega tlaka. Dobra novica pa je, da lahko \u017ee <strong>skromno zmanj\u0161anje telesne te\u017ee in sicer za 5-10%,<\/strong> bistveno izbolj\u0161a krvni tlak. <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>Klju\u010d do izgube te\u017ee je ustvariti <a href=\"https:\/\/gymbeam.si\/blog\/kolesarjenje-lahko-pomaga-pri-oblikovanju-nog-zadnjice-in-tudi-hujsanju-kje-se-lahko-pomaga\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>kalorijski primanjkljaj<\/strong><\/a>, stanje, ko telo sprejme manj energije, kot je porabi. Kako to dose\u010di enostavno in brez trpljenja, si lahko preberete v \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-hitro-shujsati-brez-stetja-kalorij\/\" target=\"_blank\" rel=\"noreferrer noopener\">Kako hitro shuj\u0161ati brez \u0161tetja kalorij<\/a><\/strong>.<a href=\"https:\/\/gymbeam.si\/blog\/kaloricni-deficit-kako-shujsati-in-imeti-zivljenje\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong><br><\/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.com\/blog\/wp-content\/uploads\/2025\/04\/iStock-1401593618-1124x750.jpg\" alt=\"Vpliv prekomerne telesne te\u017ee in debelosti na krvni tlak\" class=\"wp-image-716849\" title=\"Vpliv prekomerne telesne te\u017ee in debelosti na krvni 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. Opustite kajenje<\/h3>\n\n\n\n<p>Kajenje je eden najpomembnej\u0161ih dejavnikov tveganja za bolezni srca in o\u017eilja, visok krvni tlak pa ni izjema. Danes vemo, da ponavljajo\u010de se kajenje cigaret \u010dez dan povzro\u010di<strong> prehodno zvi\u0161anje krvnega tlaka<\/strong> in <strong>sr\u010dnega utripa.<\/strong> To se zgodi, ker kajenje spodbuja simpati\u010dni \u017eiv\u010dni sistem, ki kr\u010di krvne \u017eile in zvi\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>Poleg tega raziskave ka\u017eejo, da nikotin spodbuja <strong>endotelijsko disfunkcijo.<\/strong> Zlasti poslab\u0161a kakovost in delovanje krvnih \u017eil. Kajenje lahko pove\u010da togost velikih arterij, kar pomeni, da mora srce \u010drpati kri proti ve\u010djemu uporu. Posledice so lahko vi\u0161ji krvni tlak, ve\u010dja obraba \u017eil in ve\u010dje tveganje za sr\u010dni infarkt ali mo\u017egansko kap. <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>Dobra novica je, da je opustitev kajenja smiselna <strong>v vseh starostnih obdobjih, saj <\/strong>se pozitivni u\u010dinki poka\u017eejo \u017ee v <strong>nekaj tednih.<\/strong> Tlak se hitro zni\u017ea, izbolj\u0161a se elasti\u010dnost krvnih \u017eil, zmanj\u0161a pa se tudi tveganje za sr\u010dno-\u017eilne te\u017eave.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/iStock-871737704-1124x750.jpg\" alt=\"Vpliv kajenja na krvni 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. Izogibajte se alkoholu <\/h3>\n\n\n\n<p>\u010ceprav se zdi, da nas kozarec vina sprosti, je redno u\u017eivanje alkohola na dolgi rok<strong> tihi sostorilec visokega krvnega tlaka. <\/strong>Alkohol pove\u010da aktivnost simpati\u010dnega \u017eiv\u010dnega sistema, kar vodi v kr\u010denje krvnih \u017eil in pospe\u0161evanje sr\u010dnega utripa. Poleg tega poslab\u0161a ob\u010dutljivost na inzulin, pove\u010da raven stresnih hormonov ter spodbuja zadr\u017eevanje natrija in vode. Vse to prispeva k zvi\u0161anju krvnega tlaka.   <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><strong>Redno u\u017eivanje alkohola<\/strong> je te\u017eava, vendar je <strong>popivanje<\/strong> \u0161e bolj <em>tvegano<\/em>. Nikoli pa ni prepozno, da bi nekaj storili na tem podro\u010dju. Tudi pri ljudeh, ki pijejo redno in ve\u010dje koli\u010dine alkohola, se krvni tlak zni\u017ea, ko ga zmanj\u0161ajo.   <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>\u010ce pijete alkohol, poskusite dolo\u010diti omejitve. <strong>Po podatkih Svetovne zdravstvene organizacije velja, da<\/strong> <strong>je bolje, \u010de pijete manj alkohola. <\/strong>Popolnoma varne meje u\u017eivanja alkohola ni, saj \u017ee majhno u\u017eivanje pove\u010duje tveganje za zdravstvene te\u017eave. <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 u\u010dinkih alkohola na telo si lahko preberete v \u010dlanku <a href=\"https:\/\/gymbeam.si\/blog\/kako-alkohol-vpliva-na-telo-in-ali-obstaja-kaj-takega-kot-zdrava-doza\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Kako alkohol vpliva na na\u0161e telo in ali sploh obstaja zdrava doza?<\/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. Ve\u010d spanja <\/h3>\n\n\n\n<p>Spanje pogosto zanemarjamo, a \u010de \u017eelimo ohraniti najbolj\u0161e mo\u017eno zdravje, delamo veliko napako. To velja tudi za krvni tlak. Dober no\u010dni po\u010ditek omogo\u010da telesu, da se regenerira, zmanj\u0161a <strong>aktivnost simpati\u010dnega \u017eiv\u010dnega sistema <\/strong>in s tem povezan krvni tlak v \u017eilah.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Raziskave ka\u017eejo, da spanje <strong>manj kot 6 ur na dan<\/strong> pove\u010duje tveganje za hipertenzijo. \u010ce \u017eelite pomagati svojemu srcu, si privo\u0161\u010dite vsaj<strong> 7 ur kakovostnega po\u010ditka.<\/strong> Ne pozabite, da sta pomembna tako dol\u017eina kot kakovost spanca, zato se spla\u010da upo\u0161tevati pravila <a href=\"https:\/\/gymbeam.si\/blog\/kako-hitro-zaspati-preizkusite-te-preproste-nasvete-za-boljsi-spanec\/\" target=\"_blank\" rel=\"noreferrer noopener\">re\u017eima spanja<\/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\u010dite se obvladovati stres<\/h3>\n\n\n\n<p>Kroni\u010dni psiholo\u0161ki stres, ki je posledica dela, osebnih te\u017eav, tesnobe ali \u017eivljenjskih sprememb, znatno pove\u010duje tveganje za visok krvni tlak. Stres<strong> aktivira \u017eiv\u010dni sistem,<\/strong> pove\u010da raven<strong> kortizola <\/strong>in<strong> adrenalina, <\/strong>ki<strong> <\/strong>zvi\u0161ujeta sr\u010dni utrip, zo\u017eujeta \u017eile in lahko povzro\u010dita tudi hipertenzijo. <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>Raziskave ka\u017eejo, da je pri ljudeh, ki so pod dolgotrajnim psihosocialnim stresom, <strong>do dvakrat ve\u010dja verjetnost, da bodo zboleli za visokim krvnim tlakom. <\/strong>Dobra novica pa je, da obstaja veliko na\u010dinov in tehnik za obvladovanje stresa, ki prav tako dajejo dobre rezultate. <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\">Tehnike spro\u0161\u010danja za obvladovanje stresa<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>dihalne vaje<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/9-tipov-joge-in-njene-koristi-za-telesno-in-dusevno-zdravje\/\" target=\"_blank\" rel=\"noreferrer noopener\">joga<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/meditacija-nacin-za-iskanje-notranjega-miru-izboljsanje-koncentracije-in-spanja-ali-zmanjsanje-stresa\/\" target=\"_blank\" rel=\"noreferrer noopener\">meditacija<\/a>, na primer \u010duje\u010dnost<\/li>\n\n\n\n<li>progresivno spro\u0161\u010danje ob stresu<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce se resno ukvarjate z obvladovanjem stresa, ne pozabite na <strong>redno telesno vadbo<\/strong> in <strong>zdravo prehrano.<\/strong> Pomagate si lahko tudi z <a href=\"https:\/\/gymbeam.si\/blog\/adaptogeni-naravne-snovi-ki-pomagajo-obvladati-stres\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>adaptogeni<\/strong><\/a>. To so prehranska dopolnila, ki pomagajo telesu, da se prilagodi stresnim razmeram oziroma da se bolje prilagaja in spopada.  <\/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>Ve\u010d o tem, kako stres vpliva na telo in kako ga zmanj\u0161ati, si preberite v \u010dlanku <a href=\"https:\/\/gymbeam.si\/blog\/zakaj-je-stres-nevaren-in-kako-ga-zmanjsati\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Zakaj je stres za nas nevaren in kako ga zmanj\u0161ati?<\/strong><\/a><strong> <\/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.com\/blog\/wp-content\/uploads\/2025\/04\/unnamed-1124x749.jpg\" alt=\"Vpliv kroni\u010dnega stresa na krvni tlak\" class=\"wp-image-716904\" title=\"Vpliv kroni\u010dnega stresa na krvni 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=\"Ali_je_treba_pri_visokem_krvnem_tlaku_omejiti_kofein\"><\/span>Ali je treba pri visokem krvnem tlaku omejiti kofein? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kofein lahko kratkoro\u010dno zvi\u0161a krvni tlak, zlasti pri ljudeh, ki ga pijejo redko. Vendar se pri rednih pivcih kave ta u\u010dinek ubla\u017ei in dolgotrajno pitje kave ni povezano z ve\u010djim tveganjem za hipertenzijo. <a href=\"https:\/\/gymbeam.si\/brazilska-kava-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Kave<\/strong><\/a><strong> zato pri visokem krvnem tlaku ni treba popolnoma izlo\u010diti, \u010de ste je navajeni in jo dobro prena\u0161ate.<\/strong> Vendar je klju\u010d v zmernih koli\u010dinah. Idealna koli\u010dina je do<strong> 3-4 skodelice na dan. <\/strong>Dejansko dnevni odmerek kofeina za zdravo odraslo osebo ne sme presegati 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>Vas zanima, kako kava vpliva na telo in kak\u0161ne koristi ima? Preberite \u010dlanek  <a href=\"https:\/\/gymbeam.si\/blog\/je-kava-zdrava-7-razlogov-zakaj-bi-ji-morali-dati-priloznost\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Ali je kava zdrava? 7 razlogov, zakaj bi jo morali preizkusiti.  <\/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=\"Katera_dopolnila_so_primerna_za_visok_krvni_tlak\"><\/span>Katera dopolnila so primerna za visok krvni tlak?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Temeljni kamen na poti do zdravega krvnega tlaka je vsekakor pravilen \u017eivljenjski slog. \u010ce pa ga \u017eelite podpreti z ne\u010dim drugim, lahko pose\u017eete po prehranskih dopolnilih.  <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/kalij-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Kalij<\/strong><\/a><strong> <\/strong>je pomemben mineral, ki dokazano prispeva k vzdr\u017eevanju normalnega krvnega tlaka.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/magnezij\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Magnezij<\/strong><\/a><strong> <\/strong>spodbuja optimalno ravnovesje elektrolitov. Slednje ima v telesu pomembno vlogo pri vzdr\u017eevanju zdravega krvnega tlaka. <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.si\/tekoce-ribje-olje\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Ribje olje<\/strong><\/a><strong> <\/strong>in vsebuje <a href=\"https:\/\/gymbeam.si\/omega-3\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>ma\u0161\u010dobne kisline omega-3<\/strong><\/a><strong>, predvsem EPA <\/strong>in <strong>DHA,<\/strong> ki prispevajo k normalnemu delovanju srca.<\/li>\n\n\n\n<li><strong>\u010cesen <\/strong>vsebuje organske spojine, kot je alicin, ki spodbujajo nastajanje du\u0161ikovega oksida (NO). Ta \u0161iri krvne \u017eile (vazodilatacija) in pomaga zni\u017eevati 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>Rde\u010da pesa v prahu <\/strong>naravno vsebuje snovi, ki prispevajo k zni\u017eevanju krvnega tlaka. <\/li>\n\n\n\n<li><strong>Arginin <\/strong>spodbuja nastajanje du\u0161ikovega oksida. Uporablja se tudi kot NO dopolnilo pred treningom. <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>Citrulin <\/strong>je predhodnik arginina in prav tako sodeluje pri nastajanju du\u0161ikovega oksida.<\/li>\n\n\n\n<li><strong>Koencim Q10 <\/strong>deluje kot antioksidant in lahko pove\u010da razpolo\u017eljivost du\u0161ikovega oksida (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\">Se pri visokem krvnem tlaku uporabljajo tudi zeli\u0161\u010da?<\/h3>\n\n\n\n<p>Nekatera zeli\u0161\u010da in naravne snovi lahko pomagajo zni\u017eati krvni tlak in izbolj\u0161ati zdravje krvnih \u017eil, zlasti \u010de se uporabljajo kot dodatek k prehrani in \u017eivljenjskemu slogu. \u0160e posebej so lahko koristne za ljudi z rahlo povi\u0161anim krvnim tlakom. U\u010dinek se ka\u017ee, na primer, pri naslednjih zeli\u0161\u010dih.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>sudanski hibiskus<em> (Hibiscus sabdariffa<\/em>)<\/li>\n\n\n\n<li>kitajski glog (<em>Crataegus pinnatifida<\/em>)<\/li>\n\n\n\n<li>bazilika <em>(Ocimum basilicum<\/em>)<\/li>\n\n\n\n<li>ingver (<em>Zingiber officinale<\/em>)<\/li>\n\n\n\n<li>kitajski \u010dajevec <em>(Camellia sinensis<\/em>) <\/li>\n\n\n\n<li>ma\u010dji krempelj <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.com\/blog\/wp-content\/uploads\/2025\/04\/ua_-liubov-zhabchyk_02_2025_20-1124x749.jpg\" alt=\"Dodatki za visok krvni tlak \" class=\"wp-image-716921\" title=\"Dodatki za visok krvni 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=\"Ali_je_visok_krvni_tlak_mogoce_zdraviti\"><\/span>Ali je visok krvni tlak mogo\u010de zdraviti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Lahko se zgodi, da nam zdravnik predpi\u0161e zdravila za pritisk. Takrat jih moramo vsekakor vzeti, da bi obvladali vi\u0161ji tlak. Toda tudi \u010de imamo zdravilo, to \u0161e ne pomeni, da se nam ni treba ukvarjati s svojim \u017eivljenjskim slogom. Nasprotno, bolj ko smo pozorni na gibanje, spanje ali prehrano, ve\u010dja je verjetnost, da bomo s\u010dasoma lahko prenehali jemati zdravila.<\/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\">Najbolj znana in najpogosteje uporabljena zdravila za visok krvni tlak<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Zaviralci ACE <\/strong>zni\u017eujejo tlak z blokiranjem nastajanja angiotenzina II, hormona, ki povzro\u010da kr\u010denje krvnih \u017eil.<\/li>\n\n\n\n<li><strong>ARB (blokatorji angiotenzinskih receptorjev) <\/strong>zavirajo delovanje hormona, ki kr\u010di krvne \u017eile in zvi\u0161uje tlak. <\/li>\n\n\n\n<li><strong>CCB (blokatorji kalcijevih kanalov)<\/strong> spro\u0161\u010dajo mi\u0161ice v stenah krvnih \u017eil.<\/li>\n\n\n\n<li><strong>Diuretiki <\/strong>pomagajo telesu, da se znebi odve\u010dne vode in soli, tako da spodbujajo uriniranje in s tem zmanj\u0161ujejo prostornino krvi in pritisk. <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=\"Kaj_bi_si_morali_zapomniti\"><\/span>Kaj bi si morali zapomniti? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dandanes ima veliko ljudi visok krvni tlak, vendar to \u0161e ne pomeni, da ga ni treba izbolj\u0161ati. Ravno nasprotno, za vsako ceno se mu moramo posku\u0161ati izogniti. Ko se pojavi, pa ga je treba \u010dim prej spraviti pod nadzor. Hipertenzija je eden glavnih vzrokov za <strong>bolezni srca in o\u017eilja. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na sre\u010do visok krvni tlak ni te\u017eava, ki bi ji bili popolnoma prepu\u0161\u010deni, ko se enkrat pojavi. Nanj lahko vplivamo z<strong> dobro prehrano, telesno vadbo, tehnikami obvladovanja stresa, kakovostnim spancem<\/strong> in drugimi spremembami \u017eivljenjskega sloga. Ko je najhuj\u0161i, pa vam bodo zdravniki pomagali, da ga boste obvladali <strong>z zdravili. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar ne pozabite, da je prepre\u010devanje vedno bolj\u0161e kot re\u0161evanje te\u017eav, ko se pojavijo. Zato redno preverjajte svoj krvni tlak in v svoj vsakdan vklju\u010dite zdrave navade. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Smo vas navdihnili, da boste bolj skrbeli za svoje zdravje? Delite ta \u010dlanek s prijatelji in znanci ter jim posredujte koristne informacije. <\/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>Imate visok krvni tlak ali ga \u017eelite u\u010dinkovito prepre\u010diti? V tem \u010dlanku boste izvedeli, kaj ga povzro\u010da in kako ga zmanj\u0161ati s prehrano, vadbo, spanjem in prehranskimi dopolnili.  <\/p>\n","protected":false},"author":156,"featured_media":716734,"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":[122],"tags":[6483,7359,7641,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-722183","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-dieeta","9":"tag-prehrana-sl","10":"tag-zdrav-zivljenjski-slog","11":"tag-zdravje","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>Kaj povzro\u010da visok krvni tlak in kako ga zmanj\u0161ati? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Imate te\u017eave z visokim krvnim tlakom? 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