Por: Susan Bowerman
A continuación te contaremos porqué mantener tu peso bajo control es muy importante para la salud del corazón y cómo esta dieta saludable para el corazón puede ayudarte a controlar tu peso.
Febrero es el mes del corazón en los Estados Unidos, por lo que este mes nos estamos enfocando en la salud cardiovascular. Una dieta “sana para el corazón” puede ayudarte a alcanzar y mantener un peso corporal saludable, esto es importante porque tener mucha grasa corporal, sobre todo alrededor del abdomen, podría aumentar el riesgo de enfermedades cardiovasculares.
Por qué el exceso de grasa corporal afecta la salud del corazón
Entre más alto y pesado seas, más arduo es el trabajo del corazón. A medida que ganas grasa corporal, tu cuerpo tiene que desarrollar diminutos vasos sanguíneos adicionales para proveer oxígeno y nutrientes a las células grasas. Sin embargo, con más vasos sanguíneos hay un aumento en la carga de trabajo de tu corazón, porque para que la sangre alcance todas tus células, tu corazón necesita trabajar con mayor intensidad y también requiere mayor presión arterial.
El lugar en el que se localiza la grasa también marca la diferencia. La grasa que se localiza alrededor del abdomen (con frecuencia llamada “grasa abdominal”) es diferente a los depósitos de grasa que se localizan en otras partes de tu cuerpo. El exceso de grasa corporal que se acumula alrededor de tu abdomen y órganos internos esta asociada con el aumento del riesgo de enfermedades cardiovasculares, en parte, debido a que influye en la presión arterial y en los niveles de grasa en el torrente sanguíneo.
Tener peso adicional también puede afectar la salud de tu corazón de otras formas menos directas pero aún así importantes. Muchas personas se quejan de que el exceso de peso les hace difícil o incómodo hacer ejercicio, lo que, por supuesto, es muy importante para la salud del corazón y el propio control del peso, así como para mantener buena salud corporal y bienestar en general.
Dieta y estilo de vida para controlar el peso y promover la salud cardiovascular
- Disfruta de una dieta saludable y bien equilibrada. No es un secreto que tener una dieta saludable y bien equilibrada es importante para tener buena salud; sin embargo, es importante reiterar que comer los alimentos apropiados, y no en exceso, es la clave para controlar el peso, lo que a su vez ayuda a promover la salud cardiovascular.
- Proteínas bajas en grasa provienen de una combinación de fuentes vegetales y animales que ayudarán a mantener al mínimo la ingesta de grasas saturadas. Estas también serán una opción más baja en calorías. Las proteínas vegetales son por naturaleza libres de colesterol y los mariscos proporcionan ácidos grasos omega-3 conocidos como EPA y DHA, que son saludables para el corazón.
- Frutas y vegetales coloridos y granos enteros, deberán ser tu opción de carbohidratos. Estos son ricos en nutrientes pero bajos en calorías, lo que los hace la mejor opción para satisfacer tu necesidad de carbohidratos. Su contenido de fibra y agua ayuda a saciar tu apetito; además, la ingesta adecuada de ciertas fibras, como la fibra soluble que se encuentra en las manzanas, avenas y granos están asociadas con niveles bajos de colesterol en la sangre, siempre y cuando te apegues a una dieta baja en grasa. En cuanto te concentres en estas fuentes de carbohidratos “buenos” terminarás por consumir pocos alimentos que contengan mucha azúcar y carbohidratos refinados que pueden acumular calorías muy rápido.
- Pequeñas cantidades de grasas saludables, como nueces espolvoreadas, un rocío de aceite de oliva o unas rebanadas de aguacate, pueden aumentar el sabor y la nutrición en comidas con calorías controladas. Usar grasas de forma consciente y mesurada te ayudará a controlar las calorías, ya que las grasas son más abundantes en calorías que las proteínas o los carbohidratos.
- Haz ejercicio con regularidad El ejercicio aeróbico, aumenta tu respiración y ritmo cardíaco, además, fomenta de muchas formas la salud del corazón. Al igual que otros músculos, tu corazón responde de forma positiva al ejercicio, ya que llega a ser más eficiente al bombear la sangre y entregar oxígeno a todos tus tejidos. También quemas calorías mientras te ejercitas, lo que ayuda en tus esfuerzos de pérdida de peso, además de mantener un peso corporal saludable. Ejercitarse de forma regular también ayuda a mantener la presión arterial bajo control y es una excelente manera de liberar estrés. Mantener tanto la presión arterial como los niveles de stress a raya es importante para la salud de tu corazón.
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