{"id":93598,"date":"2021-11-29T01:22:03","date_gmt":"2021-11-29T00:22:03","guid":{"rendered":"https:\/\/radioljubuski.ba\/?p=93598"},"modified":"2021-11-29T01:22:04","modified_gmt":"2021-11-29T00:22:04","slug":"kako-kontrolirati-visoki-krvni-tlak","status":"publish","type":"post","link":"https:\/\/radioljubuski.ba\/index.php\/2021\/11\/29\/kako-kontrolirati-visoki-krvni-tlak\/","title":{"rendered":"Kako kontrolirati visoki krvni tlak?"},"content":{"rendered":"\n

S obzirom na pandemiju, va\u017enost pravovremene kontrole visokog tlaka nikad nije bila va\u017enija jer upravo to smanjuje rizike od najgoreg mogu\u0107eg ishoda.<\/strong><\/p>\n\n\n\n

Krv te\u010de kroz krvne \u017eile upravo zato \u0161to se nalazi pod odre\u0111enim tlakom. Ako je on povi\u0161en, pritisak na zidove arterija mo\u017ee o\u0161tetiti krvne \u017eile i na kraju izazvati sr\u010dani ili mo\u017edani udar, aneurizmu ili o\u0161te\u0107enje bubrega.<\/p>\n\n\n\n

Povi\u0161eni krvni tlak (krvni tlak koji je vi\u0161i od 140\/90) tiha je i podmukla bolest jer godinama ne mora pokazivati nikakve simptome, sve dok se ne razviju o\u0161te\u0107enja organa, stoga ne \u010dudi naziv koji je stekao \u2013 tihi ubojica. Hipertenzija predstavlja globalnu epidemiju i vode\u0107i je uzrok smrtnosti na globalnoj razini.<\/p>\n\n\n\n

Zvu\u010di doista zastra\u0161uju\u0107e podatak da gotovo tre\u0107ina odrasle populacije ima povi\u0161en krvni tlak. Ovo ozbiljno stanje zna\u010dajno pove\u0107ava rizik od ve\u0107ih sr\u010danih oboljenja, mo\u017edanog udara i bolesti bubrega. Prema procjenama, 18 posto svih smrti na svjetskoj razini mo\u017ee se pripisati hipertenziji (oko 9,4 milijuna ljudi). U Hrvatskoj su kardiovaskularne bolesti pak glavni uzrok smrtnosti, upozorava HZJZ.<\/p>\n\n\n\n

U 2020. godini bile su uzrok smrti u 40 posto slu\u010dajeva, a umrlo je ukupno 22.817 osoba, od \u010dega 13.106 \u017eena i 9711 mu\u0161karaca.<\/p>\n\n\n\n

Na\u017ealost, gotovo 50 posto osoba s hipertenzijom ne zna da ima povi\u0161eni krvni tlak, a pola onih koji znaju za to ne poduzima ni\u0161ta, odnosno niti se lije\u010de medikamentima, niti mijenjaju \u0161tetne \u017eivotne navike.<\/p>\n\n\n\n

Glavni problem lo\u0161e kontrole hipertenzije, upozorava HZJZ<\/strong>, predstavlja to \u0161to ljudi nisu svjesni da imaju povi\u0161eni tlak i toga da ga je bitno provjeravati, \u0161to je osnova kako u postavljanju dijagnoze, tako i u pra\u0107enju u\u010dinka terapije.<\/p>\n\n\n\n

Evo nekoliko korisnih savjeta uz pomo\u0107u kojih mo\u017eete utjecati na smanjenje krvnog tlaka:<\/p>\n\n\n\n

Smanjite unos soli<\/h2>\n\n\n\n

Dobro je poznato to koliko je sol opasna za zdravlje. Smanjite soljenje, ali i ne jedite toliko gotove hrane. Gotova ili polugotova hrana, kao i ona iz restorana, ima puno vi\u0161e soli nego \u0161to mislite. Idealna mjera za odraslu osobu je 1500 miligrama soli na dan.<\/p>\n\n\n\n

Pripazite na unos kofeina<\/h2>\n\n\n\n

Puno kave zna\u010di i povi\u0161eni tlak. Iako se on pojavljuje od 45 do 60 minuta nakon ispijanja kave i samo privremeno traje, ako pijete vi\u0161e \u0161alica kave dnevno, to \u0107e svakako imati utjecaj na va\u0161 organizam. Uvijek se mo\u017eete prebaciti na kavu bez kofeina ili na \u010daj kao zdraviju zamjenu.<\/p>\n\n\n\n

Smr\u0161avite i promijenite prehranu<\/h2>\n\n\n\n

Istra\u017eivanja su pokazala da su osobe koje su uspjele smanjiti tjelesnu te\u017einu utjecale i na smanjenje krvnog tlaka. Konzumiranje pojedinih namirnica bogatih kalijem, poput zelenog lisnatog povr\u0107a, banana i raj\u010dica, mo\u017ee utjecati na smanjenje tlaka. Potrebno je, spomenimo jo\u0161 jednom, smanjiti unos soli (na \u017eli\u010dicu dnevno). Lije\u010dnici savjetuju i kori\u0161tenje maslinovog ulja i op\u0107enito mediteranskog na\u010dina prehrane, \u0161to uklju\u010duje puno povr\u0107a, vo\u0107a i ribe.<\/p>\n\n\n\n

Namirnice koje pozitivno utje\u010du na regulaciju visokog tlaka su: bijeli i crveni luk, tamna \u010dokolada, cikla, datulje, jabu\u010dni ocat, crveno bobi\u010dasto vo\u0107e, laneno ulje, celer, zob, krastavac, namirnice bogate kalijem\u2026<\/p>\n\n\n\n

Vodite aktivan \u017eivot<\/h2>\n\n\n\n

Pilates, aerobik i joga odli\u010dne su vje\u017ebe za poticanje cirkulacije u tijelu i bolji rad srca. \u0160etanje, plesanje i plivanje mogu pomo\u0107i da reducirate te\u017einu i snizite tlak. Ugasite televizor, laptop i pametni telefon te stanite na vlastite noge!<\/p>\n\n\n\n

Izbacite alkohol i cigarete<\/h2>\n\n\n\n

Ako imate visoki tlak i pijete vi\u0161e od jednog alkoholnog pi\u0107a dnevno, ozbiljno ugro\u017eavate zdravlje. Studije su pokazale da smanjenje pijenja alkohola utje\u010de i na smanjenje sistoli\u010dkog krvnog tlaka od 2 do 4 mm Hg. Jednako tako, pu\u0161enje poti\u010de aktivnost \u017eivaca, \u0161to poja\u010dava pumpanje srca. Pu\u0161enje \u0161teti va\u0161im arterijama i \u010dini vas manje fleksibilnima, \u010dak i 10 godina nakon zadnje popu\u0161ene cigarete.<\/p>\n\n\n\n

Izbjegavajte stres<\/h2>\n\n\n\n

Istra\u017eivanja su pokazala da smanjenje stresa tako\u0111er utje\u010de na sni\u017eavanje tlaka pa isprobajte neke od metoda disanja. Boravak u prirodi tako\u0111er mo\u017ee smanjiti stres pa, kad god imate priliku, pobjegnite iz gradske vreve.<\/p>\n\n\n\n

Dovoljno spavajte<\/h2>\n\n\n\n

Mnogi ljudi koji pate od nesanice, pate i od previsokog tlaka. Jednostavan na\u010din na koji ga mo\u017eete sniziti je spavanje. Ustabilite \u017eivotne navike i osigurajte si barem sedam sati sna svake ve\u010deri. Ako ne mo\u017eete zaspati, jednostavan trik je tu\u0161iranje toplom vodom prije odlaska u krevet: udisanje pare poma\u017ee u otvaranju sinusa i olak\u0161avanju disanja, \u0161to pobolj\u0161ava kvalitetu sna, ali i krvni tlak.<\/p>\n\n\n\n

Terapija lijekovima<\/h2>\n\n\n\n

Ako vam je lije\u010dnik propisao odre\u0111ene lijekove koji utje\u010du na smanjenje tlaka, budite disciplinirani i redovito ih uzimajte. I naravno, nemojte to \u010diniti na svoju ruku, prenosi tportal<\/strong>.<\/p>\n\n\n\n

\/HMS\/<\/p>\n","protected":false},"excerpt":{"rendered":"

S obzirom na pandemiju, va\u017enost pravovremene kontrole visokog tlaka nikad nije bila va\u017enija jer upravo to smanjuje rizike od najgoreg mogu\u0107eg ishoda. Krv te\u010de kroz krvne \u017eile upravo zato \u0161to se nalazi pod odre\u0111enim tlakom. Ako je on povi\u0161en, pritisak na zidove arterija mo\u017ee o\u0161tetiti krvne \u017eile i na kraju izazvati sr\u010dani ili mo\u017edani udar, […]<\/p>\n","protected":false},"author":2,"featured_media":93599,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-93598","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bihiregija"],"yoast_head":"\nKako kontrolirati visoki krvni tlak? - RADIO LJUBU\u0160KI<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/radioljubuski.ba\/index.php\/2021\/11\/29\/kako-kontrolirati-visoki-krvni-tlak\/\" \/>\n<meta property=\"og:locale\" content=\"hr_HR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kako kontrolirati visoki krvni tlak? - RADIO LJUBU\u0160KI\" \/>\n<meta property=\"og:description\" content=\"S obzirom na pandemiju, va\u017enost pravovremene kontrole visokog tlaka nikad nije bila va\u017enija jer upravo to smanjuje rizike od najgoreg mogu\u0107eg ishoda. Krv te\u010de kroz krvne \u017eile upravo zato \u0161to se nalazi pod odre\u0111enim tlakom. 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