miércoles, 11 de abril de 2007

Comiendo bien para bajar el colesterol

Existen dos tipos de colesterol: el HDL (el BUENO) y el LDL (el MALO). El HDL ayuda a conducir el colesterol fuera de los conductos sanguíneos mientras que el LDL permite que se deposite dentro de las paredes de las arterias. Este es conocido como uno de los “asesinos silenciosos”, ya que va minando los conductos sanguíneos de forma lenta e implacable, y sin provocar síntomas.

Una buena noticia es que podemos cambiar el colesterol malo por el bueno, siguiendo los siguientes consejos.

Preparar un buen sándwich con pan de harina de trigo o una pita con pavo magro y muchos vegetales frescos. Debemos desechar los hot dogs, el salchichón de Bolonia y el salame. Todos éstos son alimentos altamente procesados y llenos de grasa y colesterol.

El pescado, como el salmón, es bueno. Buscquemos variedades de salmón rojo, que son muy ricos en ácidos Omega-3 (grasa buena). Además, la semilla de lino es otra fuente excelente de Omega-3.

Evitar los ácidos grasos trans. No sólo elevan el colesterol LDL, sino que pueden bajar los niveles de HDL. Debemos alejarnos de alimentos como la margarina, mantecas, y procesados que contengan aceite de soja hidrogenado.

¡Sí a las nueces! Aparte de las nueces podemos probar con almendras, avellanas y pecanas. Las nueces son elevadas en grasas, pero del buen tipo. Además, usa mantequilla de maní natural en lugar de la clase común que contiene nocivas grasas trans.

Limitar los postres y tratar de comer sólo aquellos saludables como el bizcochuelo blanco, galletas de harina de trigo, jalea, y yogurt helado dietético.

Ingerir alimentos altos en fibra. Pan de harina de trigo, harina de avena (quaker), frutas, vegetales, fijoles y algunos cereales. Sería de ayuda buscar los cereales que en su caja digan “ayuda a bajar el colesterol”.

Utilizar el asador. Si se va a consumir carnes o hamburguesas, debemos cocinarlas en casa y utilizar carne magra. Esta práctica evita la grasa y la carne sabe genial.
Preparar nuestros propios aderezos para las ensaladas. La mayoría de los envasados están llenos de ácidos grasos trans y colesterol. El aceite de oliva es bueno, y se le puede agregarle vinagre o jugo de limón.

Podemos excedernos con las frutas y vegetales. Éstos no contienen colesterol y aportan muchos nutrientes y antioxidantes. Aquí van algunos: arvejas verdes, brócoli, coliflor, manzanas, naranjas, mangos, papaya, piñas, tomate, ajo, cebolla, espinaca, bananas, kiwi, etcétera.

Evitar las comidas rápidas como papas fritas y cualquier otra cosa de freído profundo. Estos alimentos elevarán el colesterol hasta las nubes. Una recomendación: mantenerse alejado de las reuniones en locales de comidas rápidas.

Último consejo: Podemos emplear especias como pimienta y orégano para agregar sabor a las comidas.

En realidad, no hay que hacer nada del otro mundo para bajar el colesterol. No debemos olvidar de añadir la actividad física. Caminatas, footing, natación, fútbol, o cualquier otro deporte. En poco tiempo, el colesterol habrá dejado de ser un problema.

66 comentarios:

Anónimo dijo...

muy buenos cosejos para mi gracias los pondres en practicas

Anónimo dijo...

que se hase si tengo el colesterol bueno 33 porciento mas de lo normal. www.pablito277@yahoo.com. por favor enviarme la respuesta a ese e-mail.gracias.

Anónimo dijo...

MI ESPOSO TIENE LOS NIVELES DE COLESTEROL MAS DE 9,000 QUE OTRA DIETA ESTRICTA PUEDO SEGUIR CONSAYAN@YAHOO.COM

Anónimo dijo...

GRACIAS SOY DE COLOMBIA MUY BUENOS CONSEJOS ME AYUDARON MUCHO LOS PONDRE EN PRACTICA.

A dijo...

Hola te presento mi blog de Comidas y Recetas espero que sea de tu agrado y si quieres podemos intercambiar enlaces.

Saludos!

Anónimo dijo...

Tengo colesterol peo tengo lupus fibromialgia e hipertension pulmonar arterialtomo anvicoagulntes y no puedo komer vegetales verdes y ni idea q comer? ESPERO ME PUEDAN AYUDAR GRACIA

Anónimo dijo...

Hola muchas gracias por estos consejos me
Acaban de detectar alto colesterol del malo
Y boy a seguir estos pasos Los cuales me
Parecen exelentes espero pronto tener buenas noticias , de antemano gracias ....

Anónimo dijo...

Esta muy bien y fácil la comida para bajar el colesterol grasias

Anónimo dijo...

yo tengo muy alto mi colesterol temgo 29 añ0s una dieta q me puedan dar

Anónimo dijo...

Scenario con agua todas las mananas en dos semanas se quita lo mareado y comer con moderacion suerte

Anónimo dijo...

Tengo un hijo de 14 años y me acaba de decir su doctor q tiene alto su colesterol, me sentí muy mal al saber esto xq a mi hijo yo les cocino en casa y la verdad no entiendo xq. Q puedo hacer

Anónimo dijo...

Buenisimos estos consejos..se los voy aconsejar a mi mami..

Anónimo dijo...

Me detectaron colestero alto, voy a seguir sus consejos y los mantendre informados, gracias por

Anónimo dijo...

tengo colesterol y trigliceridos altos asi q ya me puse las pilas y estoy a dieta desde hace dos semanas y bueno gracias por los consejos siempre los tengo encuenta

Anónimo dijo...

Grasias con esto mejorara mi salud

Anónimo dijo...

Nesecito mas dietas porque yo amo la comida vaser muy dificil para mi de jarlars i tengo mucho dolor de. Pecho

Anónimo dijo...

Grasias con esto mejorara mi salud

Anónimo dijo...

GRACIAS POR TAN BUENOS CONSEJOS LOS SEGUIRE AL PIE DE LA LETRA

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