La American Heart Association acaba de publicar en la prestigiosa revista científica Circulation , una guías de orientación dietética para mejorar la salud cardiovascular . Se resalta que una mala calidad de la dieta está fuertemente asociada a un elevado riesgo de morbilidad y mortalidad por enfermedades cardiovasculares.
Y desde este Blog, quiero resumir los 10 puntos u orientaciones más importantes que se detallan en estas nuevas guías.
1. Recomiendan realizar un ajuste de la ingesta y el gasto energético para lograr y mantener un peso corporal saludable. Esencial un estilo de vida saludable y activo, recomendando al menos 150 minutos de actividad física moderada por semana, ajustada según la edad, el nivel de actividad, el sexo y el tamaño de la persona.
2. Ingesta de frutas y verduras, algo que está bastante olvidado en nuestra población, sobre todo los más jóvenes. Destacan que es preferible el uso de frutas y verduras enteras, que proporcionan fibra y sacian más fácilmente, reduciendo el consumo de zumos naturales.
3. Seleccionar alimentos integrales y productos elaborados principalmente con granos integrales en lugar de granos refinados.
4. Recomiendan el consumo de fuentes saludables de proteínas, principalmente de plantas (legumbres y nueces), que son ricas en proteínas y fibra. Inciden que debemos reemplazar los alimentos de origen animal por alimentos integrales de origen vegetal. Evitar el consumo de carnes ultraprocesadas, resaltando que se prefieren las grasas insaturadas, al igual que las carnes magras no procesadas.
5. Emplear aceites vegetales líquidos, evitando aceites tropicales (coco, palma y almendra de palma), grasas animales (mantequilla y manteca de cerdo) y grasas parcialmente hidrogenadas. Las grasas saturadas y trans (grasas animales y lácteas, y grasas parcialmente hidrogenadas) deben reemplazarse con aceites vegetales líquidos no tropicales.
6. Debemos consumir alimentos mínimamente procesados en lugar de alimentos ultraprocesados, ya que estos últimos contienen colorantes, sabores artificiales y conservantes que promueven la estabilidad en el almacenamiento, conservan la textura y aumentan el sabor, pero no reportan ningún beneficio a nuestra salud cardiovascular.
7. No es aconsejable el consumo de bebidas y alimentos con azúcares añadidos (glucosa, sacarosa, dextrosa, jarabe de maíz, miel, jarabe de arce y zumo de fruta concentrado).
8. Cuidado con el consumo de sal, muy abundante en comidas fuera del hogar y los alimentos envasados. Se incide en las sales enriquecidas con potasio como una alternativa prometedora.
9. Muy gráfico este comentario: «Si no bebe alcohol, no empiece; si elige beber, limite la ingesta». Queda claro, verdad. Cuanto menos alcohol, mejor.
10. Subrayan la necesidad de políticas que fomenten modos de vida cardiosaludable, donde la actividad física y la dieta sean conceptos básicos desde los primeros años de nuestra vida. Empezando desde la infancia con ideas claras mejoraremos mucho en el futuro.
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