May 28, 2024
Comer saludable mejora la salud del corazón
Gastronomía Healthy Food Salud y Bienestar

Comer saludable mejora la salud del corazón

Jun 16, 2022

Al igual que en las mujeres, las enfermedades que afectan al corazón lideran el ranking de las causas más comunes de muerte en hombres, siendo responsables del 25,2% de los fallecimientos anuales.

De aquí la importancia de comer sano y hacer ejercicios para mantener un corazón sano, ya que la alimentación saludable ayuda a disminuir el riesgo de padecer enfermedades cardíacas y accidentes cerebrovasculares

Expertos de Massachusetts General Hospital resaltan la importancia de consumir comida sana y señalan que, para un corazón saludable, se debe utilizar grasa líquida (aceites) en lugar de grasa sólida (mantequilla o margarina) siempre que sea posible cuando cocine u hornee.

Indica que los aceites tienen menos grasas saturadas (poco saludables) que la mantequilla o la margarina. Y hacen mención de algunos ejemplos de aceites saludables: aceite de oliva, aceite de canola, aceite de maíz, aceite de cártamo, aceite de maní o aceite de nuez.

En un informe realizado por estos expertos, dice que en caso de utilizar la margarina, es importante usar una  margarina que no contenga grasas trans y que tiene al menos posea 2 gramos de grasa saturada por porción.

“Es más saludable que la mantequilla o la margarina que tiene grasas trans o más de 2 gramos de grasa saturada por porción. Las margarinas saludables para el corazón suelen ser blandas y se venden en envases en lugar de en barra. Las grasas trans pueden ser enumeradas como aceite parcialmente hidrogenado en la lista de ingredientes”, dicen los expertos.

En cuanto a los lácteos, indican que se debe elegir leche sin grasa (descremada) o baja en grasa (1%) con más frecuencia que leche entera o leche al 2%. “La leche sin grasa o baja en grasa tiene menos grasa saturada que la leche reducida en grasa (2%) o la leche entera. La leche entera o el yogur al 2% son buenos con moderación porque la grasa puede ayudarlo a sentirse satisfecho por más tiempo”, explican.

Los expertos de Massachusetts General Hospital resaltan que es importante beber leche sin azúcar agregada. Las leches con sabor a chocolate, vainilla y fresa y las alternativas a la leche con sabor (como la leche de soya, almendras o avena) tampoco deben estar endulzadas o deben ser sin azúcar agregada. Use yogur natural o yogur saborizado con no más de 10 g de azúcar total.

“Los quesos que dicen bajo en grasa, reducido en grasa o parcialmente descremados son alternativas sabrosas que tienen menos grasa saturada”. Pruebe el yogur natural o griego sin grasa o que tenga menos de 10 g de azúcar total como refrigerio saludable y una buena alternativa para la crema agria”, agregan,

Otras de las recomendaciones es consumir la linaza molida, ya que posee muchos nutrientes que son buenos para el corazón, como omega-3, fibra y lignanos.

Elegir una mantequilla de maní y otras mantequillas de frutos secos que digan completamente natural en la etiqueta. Lea los ingredientes para asegurarse de que la mantequilla de maní o la mantequilla de nueces no tengan azúcar agregada ni aceites poco saludables, como grasas trans (enumeradas como aceite parcialmente hidrogenado).

Comer frutos secos y semillas es bueno para el corazón y constituye un refrigerio saludable y sabroso. Coma una mezcla de sus favoritos, como maní, almendras, nueces, pecanas, semillas de girasol y semillas de calabaza.

El salmón está repleto de nutrientes que son buenos para el corazón. Puede comer salmón de muchas maneras, como fresco, congelado, enlatado o ahumado. Los niños deben comer 3 oz. de salmón dos veces por semana para tener un corazón sano. Una porción de 3 oz. es aproximadamente del tamaño de una baraja de cartas.

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