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Seis alimentos que te ayudarán a disminuir el riesgo de enfermedad cardiovascular Un delicioso salmón a la plancha.
A día de hoy, las enfermedades cardiovasculares siguen siendo uno de los caballos de batalla que más conviene tomarnos en serio si hablamos de cuidar nuestra salud y fortalecer nuestro corazón . En 2019, por ejemplo, murieron más 18 millones de personas en el mundo por infartos de miocardio o accidentes cardiovasculares.
La dieta y el consumo de determinados alimentos , además de hábitos saludables como el deporte , la eliminación del tabaco o la reducción del consumo de alcohol , son clave en la prevención de los riesgos asociados a estas enfermedades, que representan la primera causa de muerte en el planeta y a menudo son objeto de diferentes estudios de prevención para determinar qué hábitos de consumo y alimentos son los mejores para combatir males como el infarto de miocardio, el ictus o la insuficiencia cardiaca.
La importancia de la dieta PURE 'Diet, cardiovascular disease, and mortality in 80 countries' es una investigación a nivel mundial realizada por investigadores de la Universidad McMaster de Canadá y la red de hospitales HHS. Sus responsables han estudiado seis alimentos clave que deberíamos tomar regularmente para reducir el riesgo de sufrir enfermedades cardiovasculares.
El estudio, del que se ha elaborado una puntuación dietética conocida como PURE (Prospective Urban and Rural Epidemiological), ha sido publicado en la European Heart Journal, una de las revistas de cardiología más prestigiosas de Europa. Mediante el análisis de datos de 250.000 personas con distintos perfiles de salud, en más de 80 países, los investigadores han podido determinar qué tipo de alimentos, combinados, disminuyen algunos de los problemas de salud más importantes asociados al corazón .
En sus análisis, los responsables de la dieta PURE han elaborado una suerte de dieta ideal a partir de los alimentos que consumían los participantes, a quienes otorgaron una puntuación del 1 al 6. Quieren marcar distancia con otras investigaciones previas en las que se incluían todos los tipos de alimentos, incluidos ultraprocesados y otros productos poco saludables.
Según uno de sus responsables, "cantidades moderadas de pescado y productos lácteos enteros se asocian con un menor riesgo de enfermedades cardiovasculares y mortalidad", y añade que se pueden conseguir resultados óptimos “con un consumo moderado de granos y carnes, siempre que sean granos integrales sin refinar y carnes sin procesar”.
Los alimentos que debemos comer para reducir el riesgo cardiovascular Pescado graso (2 raciones semanales) . El atún, las sardinas o la caballa están repletos de ácidos grasos Omega 3. Tienen propiedades antiinflamatorias y ayudan a reducir los niveles altos de colesterol en sangre. Frutas y verduras (2 a 3 raciones diarias) . Nos proporcionan antioxidantes naturales, minerales y vitaminas esenciales para fortalecer nuestra salud cardiovascular. Frutos secos y semillas (1 ración diaria) : las nueces, almendras, avellanas, junto con las semillas de chía y de lino, entre otras, son fuente de fibra, antioxidantes y grasas saludables que ayudan a bajar los niveles de LDL, o colesterol ‘malo’. Aceite de oliva : las grasas monosaturadas y los antioxidantes tienen propiedades antiinflamatorias y aportan beneficios a nuestra salud cardiovascular, reduciendo sustancialmente el riesgo de los problemas asociados al corazón. Productos lácteos integrales o enteros (2 raciones semanales) . Legumbres (de 3 a 4 raciones semanales): aportan alta cantidad de proteínas y fibra. Consumirlas de forma puede ayudar a controlar los niveles de colesterol y la presión arterial. Avena : el betaglucano de este cereal integral reduce los niveles de colesterol en la sangre. Chocolate negro (2 raciones semanales): los flavonoides, otro tipo de antioxidantes, ayudan a reducir la presión arterial y mejoran la función endotelial. Té verde: rico en antioxidantes, especialmente catequinas, que pueden tener efectos beneficiosos para la salud cardiovascular. Tomate : Los tomates son ricos en licopeno, un antioxidante que puede ayudar a reducir el riesgo de enfermedades cardiovasculares al mejorar la función de las arterias y reducir la inflamación. Aguacate : las grasas monoinsaturadas, el potasio y la fibra los hacen una una excelente opción para mantener un sistema cardiovascular fuerte.
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