Recomendaciones para una nutrición cardiosaludable

Por: Lcda. María Andrea Specher, Nutricionista

Una dieta cardiosaludable es la que no ejerce efectos negativos sobre el organismo y al mismo tiempo ayuda a la prevención de las enfermedades cardiovasculares. Una dieta anti-cardiosaludable es la que es rica en calorías, proteínas, grasas y carbohidratos refinados debido a que fomenta la aparición de enfermedades derivadas de la obesidad y de los efectos nocivos de ciertas grasas.

Una dieta alta en calorías puede conducir a la obesidad, la cual es un factor de riesgo importante de enfermedades del corazón. Por otro lado, el exceso de sal en la dieta diaria está asociado a hipertensión arterial. Y una dieta alta en colesterol y grasa saturada aumenta el riesgo arteriosclerosis.

De acuerdo con lo anteriormente expuesto, los componentes de la dieta más perjudiciales para la salud cardiovascular son las grasas saturadas, el colesterol y el contenido calórico. Por el contrario, los más beneficiosos son los ácidos grasos monoinsaturados y, en menor medida, los ácidos grasos poliinsaturados y la fibra. Por ello, las recomendaciones dietéticas para prevenir la arteriosclerosis y, por lo tanto, la dieta cardiosaludable se basan, en general, en restringir el consumo de grasas de origen animal, evitar el exceso de calorías y favorecer la alimentación a base de frutas, verduras, aceite de oliva, pescado y fibra. En general, se aconseja que las grasas constituyan menos del 30% del total de calorías, con menos del 10% de grasas saturadas, menos de 300 mg/día de colesterol y menos de 2.5 gramos al día de sal.

Estas son algunas recomendaciones para una alimentación y salud cardiosaludable:

⦁ Variar diariamente el tipo de alimento y su forma de preparación.
⦁ Programar horarios de comidas y respetarlo.
⦁ Hacer refacciones durante el día para evitar comer mucho.
⦁ No consumir azúcares refinados
⦁ Al cocinar, debe retirarse toda la grasa visible de la carne y eliminar la piel de las aves.
⦁ Aumente el consumo de fibra con cereales integrales, frutas y verduras.
⦁ Evitar los aceites de palma y de algodón por su alto contenido de grasas saturadas
⦁ Se recomienda añadir poca sal a las comidas.
⦁ Las bebidas alcohólicas deben evitarse, sobre todo los licores y alcoholes fuertes, pues aumentan considerablemente la cantidad de calorías de la dieta.
⦁ Tomar como mínimo entre 6 y 8 vasos de agua pura al día.
⦁ No fumar, ya que el tabaquismo es mucho más peligroso en una persona con colesterol elevado que una con niveles normales
⦁ Hacer ejercicio físico regularmente para reducir de peso y los niveles de lípidos en la sangre.
⦁ Controlar de forma regular la presión arterial y el colesterol.


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