{"id":3655,"date":"2022-07-05T11:12:44","date_gmt":"2022-07-05T16:12:44","guid":{"rendered":"https:\/\/www.illuminati.ec\/misaludeshoy\/?p=1727"},"modified":"2024-09-02T14:38:36","modified_gmt":"2024-09-02T14:38:36","slug":"asi-puedes-reducir-el-colesterol","status":"publish","type":"post","link":"https:\/\/www.illuminati.ec\/misaludeshoy\/asi-puedes-reducir-el-colesterol\/","title":{"rendered":"As\u00ed puedes reducir el colesterol"},"content":{"rendered":"

Redacci\u00f3n Tu salud es hoy (I)<\/p>\n

Los altos niveles de colesterol en la sangre pueden estrechar y bloquear las arterias, causando riesgos para la salud cardiovascular. Por ello, es importante mantener una alimentaci\u00f3n y estilo de vida saludables. Sin embargo, si este ya se ha elevado, realizar cambios es indispensable.
\nPara conocer los niveles de colesterol en la sangre, las personas sanas deben realizarse ex\u00e1menes anuales, de acuerdo con el cardi\u00f3logo Leonardo Armijos. Las personas con enfermedades cr\u00f3nicas deben chequearse de manera m\u00e1s frecuente, seg\u00fan pida el m\u00e9dico.
\nSi los resultados muestran un exceso de colesterol en la sangre, el especialista recomienda realizar estos cambios:<\/p>\n

Mejorar la alimentaci\u00f3n<\/strong><\/h3>\n

Disminuir las grasas saturadas.<\/strong> Estas grasas se encuentran en alimentos procesados, como las botanas o los dulces. Tambi\u00e9n est\u00e1n en los l\u00e1cteos enteros y en las carnes rojas. Limitar su consumo puede contribuir a disminuir el nivel de colesterol.<\/p>\n

Consumir fibra soluble.<\/strong> Las frutas y verduras, explica Armijos, son ricas en nutrientes y fibra que limitan la absorci\u00f3n de grasas en el intestino. Los cereales de grano entero, las manzanas y las legumbres son algunos alimentos que contienen estos beneficios.<\/p>\n

Reducir la sal.<\/strong> Este mineral no tiene un efecto directo sobre el colesterol, pero consumir sal en exceso aumenta el riesgo de sufrir otras enfermedades cardiovasculares, como la hipertensi\u00f3n. \u201cEl consumo de sal se deber\u00eda limitar en todas las personas\u201d, asegura el cardi\u00f3logo.<\/p>\n

Incluir omegas.<\/strong> No toda la grasa es mala. Ciertos tipos de grasas, como los omegas, pueden ayudar a subir el colesterol considerado bueno, el HDL. El pescado de piel azul, los frutos secos, el aguacate y el huevo son fuentes de estos nutrientes.<\/p>\n

Mejorar el estilo de vida<\/strong><\/h3>\n

Hacer ejercicio frecuentemente.<\/strong> \u201cEs importante no solo para bajar los niveles de colesterol, en general, est\u00e1n demostrados los buenos efectos sobre la salud\u201d, dice el especialista. Recomienda realizar 30 minutos de ejercicio m\u00ednimo cinco d\u00edas a la semana.<\/p>\n

La actividad f\u00edsica puede \u201cayudar a aumentar las lipoprote\u00ednas de alta densidad (colesterol HDL), el colesterol \u2018bueno\u2019\u201d, se lee en la p\u00e1gina web de la Cl\u00ednica Mayo.<\/p>\n

Limitar el tabaco y el alcohol.<\/strong> Por un lado, el alcohol no tiene grasas, pero de su metabolizaci\u00f3n o desintegraci\u00f3n resultan mol\u00e9culas de triglic\u00e9ridos, un tipo de grasa que puede aumentar el riesgo de sufrir enfermedades del coraz\u00f3n. Por lo tanto, es importante limitar su consumo.<\/p>\n

Por otro lado, el tabaco no tiene una influencia da\u00f1ina de manera directa sobre las arterias, pero favorece la adherencia de placas de colesterol dentro de las arterias.<\/p>\n

Fuentes<\/strong><\/em>
\nCardi\u00f3logo Leonardo Armijos.
\nhttps:\/\/www.mayoclinic.org\/es-es\/diseases-conditions\/high-blood-cholesterol\/in-depth\/hdl-cholesterol\/art-20046388<\/a><\/p>\n

Perspectivas<\/strong><\/h3>\n
    \n
  • Los altos niveles de colesterol en la sangre pueden estrechar y bloquear las arterias, causando riesgos para la salud cardiovascular.<\/li>\n
  • Para disminuir el colesterol hay que mejorar la alimentaci\u00f3n y el estilo de vida.<\/li>\n
  • Se recomienda disminuir el consumo de sal y de grasas saturadas, presentes en alimentos procesados, l\u00e1cteos enteros y carnes rojas.<\/li>\n
  • Aumentar el consumo de fibra soluble, presente en cereales enteros, frutas y verduras, y de grasas saludables, que est\u00e1n en pescados de piel azul y frutos secos.<\/li>\n
  • Realizar ejercicio cinco d\u00edas a la semana, durante 30 minutos, es fundamental.<\/li>\n
  • Por \u00faltimo, disminuir el consumo de tabaco y alcohol.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"

    Los altos niveles de colesterol en la sangre pueden estrechar y bloquear las arterias, causando riesgos para la salud cardiovascular.<\/p>\n","protected":false},"author":7,"featured_media":3590,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[6],"tags":[],"class_list":["post-3655","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-conquistando-corazones"],"yoast_head":"\nAs\u00ed puedes reducir el colesterol - 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