{"id":13588,"date":"2025-05-07T10:14:28","date_gmt":"2025-05-07T08:14:28","guid":{"rendered":"https:\/\/revolucnicviceni.cz\/?p=13588"},"modified":"2026-06-27T03:33:20","modified_gmt":"2026-06-27T01:33:20","slug":"jak-snizit-krevni-tlak","status":"publish","type":"post","link":"https:\/\/revolucnicviceni.cz\/en\/jak-snizit-krevni-tlak\/","title":{"rendered":"Jak sn\u00ed\u017eit krevn\u00ed tlak p\u0159irozen\u011b a trvale: Osv\u011bd\u010den\u00e9 tipy od odborn\u00edka na v\u00fd\u017eivu"},"content":{"rendered":"<p class=\"wp-block-paragraph\"><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-vysoky-krevni-tlak\/\">High blood pressure<\/a> (hypertenze) pat\u0159\u00ed mezi nej\u010dast\u011bj\u0161\u00ed civiliza\u010dn\u00ed onemocn\u011bn\u00ed sou\u010dasnosti. Mnohdy p\u0159ich\u00e1z\u00ed nen\u00e1padn\u011b, bez varov\u00e1n\u00ed, a p\u0159esto ti\u0161e po\u0161kozuje srdce, c\u00e9vy, ledviny i mozek. Dobrou zpr\u00e1vou ale je, \u017ee zm\u011bnou <a href=\"https:\/\/revolucnicviceni.cz\/en\/prestante-hubnout-zhubnete\/\">\u017eivotn\u00edho stylu<\/a> \u2013 p\u0159edev\u0161\u00edm stravov\u00e1n\u00ed \u2013 lze <a href=\"https:\/\/revolucnicviceni.cz\/en\/dieta-na-cholesterol-a-vysoky-tlak\/\">blood pressure<\/a> v\u00fdrazn\u011b sn\u00ed\u017eit i bez l\u00e9k\u016f. V tomto <a href='https:\/\/revolucnicviceni.cz\/en\/fermentovany-salam\/'>\u010dl\u00e1nku v\u00e1m jako<\/a> v\u00fd\u017eivov\u00fd poradce a odborn\u00edk na potraviny p\u0159edstav\u00edm \u00fa\u010dinn\u00e9 strategie, jak na to. A nejen to \u2013 p\u0159id\u00e1m i odkaz na <a href='https:\/\/revolucnicviceni.cz\/en\/jidelnicek-na-miru-na-miru\/'><strong>customized menu<\/strong>,<\/a> kter\u00fd m\u00e1 <strong>100% \u00fasp\u011b\u0161nost p\u0159i dodr\u017eov\u00e1n\u00ed<\/strong>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">What <a href=\"https:\/\/revolucnicviceni.cz\/en\/caj-na-vysoky-krevni-tlak-a-cholesterol\/\">zp\u016fsobuje vysok\u00fd krevn\u00ed tlak<\/a>?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Krevn\u00ed tlak je tlak, kter\u00fdm krev p\u016fsob\u00ed na st\u011bny c\u00e9v. Pokud je dlouhodob\u011b zv\u00fd\u0161en\u00fd (nad 140\/90 mmHg), hroz\u00ed riziko srde\u010dn\u00edho infarktu, mrtvice nebo selh\u00e1n\u00ed ledvin. Mezi hlavn\u00ed p\u0159\u00ed\u010diny pat\u0159\u00ed:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>nadm\u011brn\u00e1 konzumace soli a pr\u016fmyslov\u011b zpracovan\u00fdch potravin<\/li>\n\n\n\n<li>nedostatek pohybu<\/li>\n\n\n\n<li>obezita a nadv\u00e1ha<\/li>\n\n\n\n<li>stres a nedostate\u010dn\u00fd sp\u00e1nek<\/li>\n\n\n\n<li>genetick\u00e1 predispozice<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">7 osv\u011bd\u010den\u00fdch tip\u016f, jak <a href=\"https:\/\/revolucnicviceni.cz\/en\/dieta-dash\/\">sn\u00ed\u017eit krevn\u00ed tlak<\/a> bez l\u00e9k\u016f<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. <strong>Zam\u011b\u0159te se na potraviny bohat\u00e9 na drasl\u00edk a ho\u0159\u010d\u00edk<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Tyto miner\u00e1ly pom\u00e1haj\u00ed roz\u0161i\u0159ovat c\u00e9vy a sni\u017eovat nap\u011bt\u00ed v jejich st\u011bn\u00e1ch. Nejlep\u0161\u00edm zdrojem jsou:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ban\u00e1ny, avok\u00e1do, brambory ve slupce<\/li>\n\n\n\n<li>listov\u00e1 zelenina (\u0161pen\u00e1t, rukola)<\/li>\n\n\n\n<li>o\u0159echy, sem\u00ednka a lu\u0161t\u011bniny<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">2. <strong>Omezte s\u016fl \u2013 m\u00e9n\u011b ne\u017e 5 g denn\u011b<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">V \u010cesku b\u011b\u017en\u011b p\u0159esahujeme doporu\u010den\u00e9 mno\u017estv\u00ed. \u010c\u00edm m\u00e9n\u011b soli, t\u00edm ni\u017e\u0161\u00ed tlak. Nahra\u010fte ji bylinkami, \u010desnekem nebo citronem.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">3. <strong>Za\u0159a\u010fte pohyb alespo\u0148 30 minut denn\u011b<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Rychl\u00e1 ch\u016fze, plav\u00e1n\u00ed nebo j\u00edzda na kole zlep\u0161uj\u00ed elasticitu c\u00e9v a podporuj\u00ed \u010dinnost srdce.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">4. <strong>Sni\u017ete stres \u2013 nau\u010dte se d\u00fdchat a zpomalit<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Chronick\u00fd stres zvy\u0161uje krevn\u00ed tlak. Pom\u016f\u017ee v\u00e1m meditace, hlubok\u00e9 d\u00fdch\u00e1n\u00ed nebo jednoduch\u00e9 cvi\u010den\u00ed v\u0161\u00edmavosti.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">5. <strong>Omezte alkohol a p\u0159esta\u0148te kou\u0159it<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Alkohol zvy\u0161uje krevn\u00ed tlak a po\u0161kozuje j\u00e1tra. Kou\u0159en\u00ed zase zu\u017euje c\u00e9vy. Pokud s t\u00edm skon\u010d\u00edte, tlak kles\u00e1 t\u00e9m\u011b\u0159 okam\u017eit\u011b.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">6. <strong>Zhubn\u011bte \u2013 i p\u00e1r kilo m\u00e1 v\u00fdznam<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Ka\u017ed\u00e9 kilo dol\u016f znamen\u00e1 men\u0161\u00ed z\u00e1t\u011b\u017e pro srdce. Ze zku\u0161enosti v\u00edm, \u017ee u\u017e \u00fabytek 5 % t\u011blesn\u00e9 hmotnosti p\u0159in\u00e1\u0161\u00ed znateln\u00e9 v\u00fdsledky.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">7. <strong>Stravujte se podle p\u0159esn\u00e9ho pl\u00e1nu<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Individu\u00e1ln\u011b nastaven\u00fd j\u00eddeln\u00ed\u010dek je nejefektivn\u011bj\u0161\u00edm n\u00e1strojem pro normalizaci krevn\u00edho tlaku. Kombinuje optim\u00e1ln\u00ed mno\u017estv\u00ed \u017eivin, miner\u00e1l\u016f a vl\u00e1kniny.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">\u00dasp\u011b\u0161n\u00fd pl\u00e1n, kter\u00fd funguje u v\u0161ech \u2013 pokud se dodr\u017euje<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Jednotliv\u00e9 rady jsou siln\u00e9, ale jejich <strong>kompletn\u00ed kombinace v r\u00e1mci spr\u00e1vn\u011b sestaven\u00e9ho pl\u00e1nu<\/strong> je kl\u00ed\u010dem k dlouhodob\u00e9mu \u00fasp\u011bchu. Proto doporu\u010duji vyu\u017e\u00edt mo\u017enost <a href=\"https:\/\/revolucnicviceni.cz\/en\/jidelnicek-pro-srdce-zkusenosti\/\">vytvo\u0159it<\/a> you <a href='https:\/\/revolucnicviceni.cz\/en\/jidelnicek-na-miru-na-miru\/'><strong>customized menu<\/strong>,<\/a> kter\u00fd bude zohled\u0148ovat:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>va\u0161i hmotnost, v\u011bk, krevn\u00ed tlak a zdravotn\u00ed stav<\/li>\n\n\n\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/osobni-jidelnicek-na-miru\/\">osobn\u00ed<\/a> chu\u0165ov\u00e9 preference a \u017eivotn\u00ed styl<\/li>\n\n\n\n<li>konkr\u00e9tn\u00ed c\u00edle (hubnut\u00ed, stabilizace tlaku, prevence)<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\ud83d\udc49 <a href=\"https:\/\/nemoc-info.cz\/\" title=\"\">Z\u00edskejte profesion\u00e1ln\u011b sestaven\u00fd j\u00eddeln\u00ed\u010dek na m\u00edru s 100% \u00fasp\u011b\u0161nost\u00ed p\u0159i dodr\u017eov\u00e1n\u00ed<\/a><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">Z\u00e1v\u011br: V\u00e1\u0161 tlak m\u016f\u017eete ovl\u00e1dnout<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Zm\u011bna \u017eivotn\u00edho stylu je nejsiln\u011bj\u0161\u00ed zbran\u00ed proti vysok\u00e9mu krevn\u00edmu tlaku. Nen\u00ed pot\u0159eba se ho b\u00e1t \u2013 t\u011blo reaguje na pozitivn\u00ed zm\u011bny velmi rychle. U\u017e za 2\u20134 t\u00fddny lze pozorovat prvn\u00ed v\u00fdsledky. V\u0161e za\u010d\u00edn\u00e1 u tal\u00ed\u0159e. A pr\u00e1v\u011b <a href='https:\/\/revolucnicviceni.cz\/en\/jidelnicek-na-miru-na-miru\/'><strong>customized menu<\/strong><\/a> v\u00e1m pom\u016f\u017ee ud\u011blat ten prvn\u00ed spr\u00e1vn\u00fd krok.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Chcete za\u010d\u00edt je\u0161t\u011b dnes? \ud83d\udc49 <a href=\"https:\/\/nemoc-info.cz\/\" title=\"\">Klikn\u011bte sem pro vlastn\u00ed pl\u00e1n<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Nej\u010dast\u011bj\u0161\u00ed ot\u00e1zky (FAQ) \u2013 <a href=\"https:\/\/revolucnicviceni.cz\/en\/snizeni-cholesterolu-prirodni-cestou\/\">How to reduce<\/a> krevn\u00ed tlak p\u0159irozen\u011b<\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">\u2753 Jak rychle lze sn\u00ed\u017eit krevn\u00ed tlak zm\u011bnou \u017eivotn\u00edho stylu?<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Prvn\u00ed v\u00fdsledky m\u016f\u017eete zaznamenat u\u017e za <strong>2 a\u017e 4 t\u00fddny<\/strong>, pokud d\u016fsledn\u011b uprav\u00edte j\u00eddeln\u00ed\u010dek, sn\u00ed\u017e\u00edte p\u0159\u00edjem soli, za\u0159ad\u00edte pravideln\u00fd pohyb a zvl\u00e1dnete stres.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">\u2753 Je mo\u017en\u00e9 sn\u00ed\u017eit tlak bez l\u00e9k\u016f?<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Ano, u lehk\u00e9 a st\u0159edn\u00ed hypertenze je to \u010dasto mo\u017en\u00e9. Zm\u011bna stravy, hubnut\u00ed a aktivn\u00ed \u017eivotn\u00ed styl maj\u00ed prok\u00e1zan\u00fd <strong>srovnateln\u00fd \u00fa\u010dinek jako medikace<\/strong> \u2013 ale bez vedlej\u0161\u00edch \u00fa\u010dink\u016f. P\u0159i t\u011b\u017e\u0161\u00ed hypertenzi doporu\u010dujeme kombinaci s l\u00e9ky po konzultaci s l\u00e9ka\u0159em.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">\u2753 Kolik soli mohu denn\u011b sn\u00edst?<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Doporu\u010den\u00e9 maximum je <strong>5 gram\u016f soli denn\u011b<\/strong> (cca 1 \u010dajov\u00e1 l\u017ei\u010dka). V\u011bt\u0161ina lid\u00ed v \u010cesku ale konzumuje 2\u20133\u00d7 v\u00edc. Pozor na skrytou s\u016fl v pe\u010divu, uzenin\u00e1ch a hotov\u00fdch j\u00eddlech.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">\u2753 Jak\u00fd je ide\u00e1ln\u00ed krevn\u00ed tlak?<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Za optim\u00e1ln\u00ed se pova\u017euje <strong>120\/80 mmHg<\/strong>. Hodnoty mezi 130\u2013139\/85\u201389 mmHg u\u017e signalizuj\u00ed hrani\u010dn\u00ed hypertenzi.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">\u2753 Pro\u010d <a href=\"https:\/\/revolucnicviceni.cz\/en\/nejlepsi-jidelnicek-na-miru\/\">je j\u00eddeln\u00ed\u010dek na m\u00edru<\/a> \u00fa\u010dinn\u011bj\u0161\u00ed ne\u017e obecn\u00e9 rady?<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Proto\u017ee <strong>respektuje va\u0161i individualitu<\/strong> \u2013 metabolismus, v\u011bk, zdravotn\u00ed stav, chu\u0165ov\u00e9 preference i c\u00edle. Nen\u00ed to univerz\u00e1ln\u00ed <a href=\"https:\/\/revolucnicviceni.cz\/en\/dieta-na-vysoky-tlak\/\">diet<\/a>, ale c\u00edlen\u00fd pl\u00e1n, kter\u00fd <strong>funguje v praxi<\/strong> a m\u00e1 <strong>100% \u00fasp\u011b\u0161nost p\u0159i dodr\u017eov\u00e1n\u00ed<\/strong>.<\/p>","protected":false},"excerpt":{"rendered":"<p>Vysok\u00fd krevn\u00ed tlak (hypertenze) pat\u0159\u00ed mezi nej\u010dast\u011bj\u0161\u00ed civiliza\u010dn\u00ed onemocn\u011bn\u00ed sou\u010dasnosti. Mnohdy p\u0159ich\u00e1z\u00ed nen\u00e1padn\u011b, bez varov\u00e1n\u00ed, a p\u0159esto ti\u0161e po\u0161kozuje srdce, c\u00e9vy, ledviny i mozek. Dobrou zpr\u00e1vou ale je, \u017ee zm\u011bnou \u017eivotn\u00edho stylu \u2013 p\u0159edev\u0161\u00edm stravov\u00e1n\u00ed \u2013 lze krevn\u00ed tlak v\u00fdrazn\u011b sn\u00ed\u017eit i bez l\u00e9k\u016f. V tomto \u010dl\u00e1nku v\u00e1m jako v\u00fd\u017eivov\u00fd poradce a odborn\u00edk na potraviny &#8230; <a title=\"Jak sn\u00ed\u017eit krevn\u00ed tlak p\u0159irozen\u011b a trvale: Osv\u011bd\u010den\u00e9 tipy od odborn\u00edka na v\u00fd\u017eivu\" class=\"read-more\" href=\"https:\/\/revolucnicviceni.cz\/en\/jak-snizit-krevni-tlak\/\" aria-label=\"Read more about Jak sn\u00ed\u017eit krevn\u00ed tlak p\u0159irozen\u011b a trvale: Osv\u011bd\u010den\u00e9 tipy od odborn\u00edka na v\u00fd\u017eivu\">Read more<\/a><\/p>","protected":false},"author":2,"featured_media":13591,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"footnotes":"","_links_to":"","_links_to_target":""},"categories":[2,257,2148,308,4499],"tags":[703,702,398],"class_list":["post-13588","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-hubnuti","category-osobni-stravovani","category-zdravi","category-zivotni-styl","tag-bez-leku","tag-krevni-tlak","tag-snizeni"],"better_featured_image":{"id":13591,"alt_text":"Jak sn\u00ed\u017eit krevn\u00ed tlak","caption":"Jak sn\u00ed\u017eit krevn\u00ed tlak","description":"Jak sn\u00ed\u017eit krevn\u00ed tlak","media_type":"image","media_details":{"width":1024,"height":1536,"file":"2025\/05\/Jak-snizit-krevni-tlak.jpg","filesize":727172,"sizes":{"medium":{"file":"Jak-snizit-krevni-tlak-200x300.jpg","width":200,"height":300,"mime-type":"image\/jpeg","filesize":14979,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2025\/05\/Jak-snizit-krevni-tlak-200x300.jpg"},"large":{"file":"Jak-snizit-krevni-tlak-683x1024.jpg","width":683,"height":1024,"mime-type":"image\/jpeg","filesize":119344,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2025\/05\/Jak-snizit-krevni-tlak-683x1024.jpg"},"thumbnail":{"file":"Jak-snizit-krevni-tlak-150x150.jpg","width":150,"height":150,"mime-type":"image\/jpeg","filesize":7342,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2025\/05\/Jak-snizit-krevni-tlak-150x150.jpg"},"medium_large":{"file":"Jak-snizit-krevni-tlak-768x1152.jpg","width":768,"height":1152,"mime-type":"image\/jpeg","filesize":150328,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2025\/05\/Jak-snizit-krevni-tlak-768x1152.jpg"}},"image_meta":{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1","keywords":[]}},"post":13588,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2025\/05\/Jak-snizit-krevni-tlak.jpg"},"acf":{"vimeo_id":"","content_membership":["web","desktop","mobile"]},"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO Pro 4.9.9 - aioseo.com -->\n\t<meta name=\"description\" content=\"Vysok\u00fd krevn\u00ed tlak (hypertenze) pat\u0159\u00ed mezi nej\u010dast\u011bj\u0161\u00ed civiliza\u010dn\u00ed onemocn\u011bn\u00ed sou\u010dasnosti. 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