{"id":19015,"date":"2018-08-10T06:46:52","date_gmt":"2018-08-10T04:46:52","guid":{"rendered":"http:\/\/comeconsalud.com\/alimentacion-nutricion\/?p=19015"},"modified":"2018-08-15T09:21:19","modified_gmt":"2018-08-15T07:21:19","slug":"colesterol-alto-alimentos-para-bajar","status":"publish","type":"post","link":"https:\/\/comeconsalud.com\/alimentacion-nutricion\/colesterol-alto-alimentos-para-bajar\/","title":{"rendered":"\u00bfColesterol alto? Disminuy\u00e1moslo con estos alimentos"},"content":{"rendered":"<div id=\"comec-3058655248\" class=\"comec-antes-del-contenido comec-entity-placement\"><script async src=\"\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-5617726678561132\" crossorigin=\"anonymous\"><\/script><ins class=\"adsbygoogle\" style=\"display:block;\" data-ad-client=\"ca-pub-5617726678561132\" \ndata-ad-slot=\"1307798880\" \ndata-ad-format=\"auto\" data-full-width-responsive=\"true\"><\/ins>\n<script> \n(adsbygoogle = window.adsbygoogle || []).push({}); \n<\/script>\n<\/div><p><em>Coquimbo.<\/em><\/p>\n<p>El colesterol es un tipo de grasa que en cantidades adecuadas es esencial para nuestro organismo. Es un componente importante de las membranas celulares: es el precursor en la s\u00edntesis de sustancias como la vitamina D y las hormonas sexuales, entre otras, e interviene en numerosos procesos metab\u00f3licos. Una importante cantidad es producida en el h\u00edgado, y el resto procede de los alimentos exclusivamente de origen animal.<\/p>\n<p><!--more--><\/p>\n<p>Si alguna vez nos hemos realizado ex\u00e1menes bioqu\u00edmicos, podremos ver que el colesterol total se subdivide en el colesterol \u201cLDL\u201d y \u201cHDL\u201d. Estos tienen diferentes funciones, por lo cual, se suele definir como colesterol \u201cmalo\u201d al LDL, ya que se acumula en las arterias formando dep\u00f3sitos grasos, aumentando el riesgo de sufrir un ataque card\u00edaco. Sus valores normales deben ser menos de 100 mg\/dl. Es colesterol \u201cHDL\u201d se describe como \u201cbueno\u201d, ya que arrastra el colesterol acumulado en las arterias. Sus valores normales deben superar los 50 mg\/dl.<\/p>\n<p>En primer lugar, se ha demostrado que un nivel de peso saludable reduce el colesterol,\u00a0por lo cual el primer paso es equilibrar el factor de actividad f\u00edsica frecuente con una alimentaci\u00f3n balanceada.<\/p>\n<figure id=\"attachment_19017\" aria-describedby=\"caption-attachment-19017\" style=\"width: 500px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"size-full wp-image-19017 lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"http:\/\/comeconsalud.com\/alimentacion-nutricion\/wp-content\/uploads\/2018\/08\/colesterol-alto.jpg\" alt=\"colesterol-alto\" width=\"500\" height=\"263\" data-srcset=\"https:\/\/comeconsalud.com\/alimentacion-nutricion\/wp-content\/uploads\/2018\/08\/colesterol-alto.jpg 500w, https:\/\/comeconsalud.com\/alimentacion-nutricion\/wp-content\/uploads\/2018\/08\/colesterol-alto-300x158.jpg 300w, https:\/\/comeconsalud.com\/alimentacion-nutricion\/wp-content\/uploads\/2018\/08\/colesterol-alto-114x60.jpg 114w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><noscript><img decoding=\"async\" class=\"size-full wp-image-19017 lazyload\" src=\"http:\/\/comeconsalud.com\/alimentacion-nutricion\/wp-content\/uploads\/2018\/08\/colesterol-alto.jpg\" alt=\"colesterol-alto\" width=\"500\" height=\"263\" srcset=\"https:\/\/comeconsalud.com\/alimentacion-nutricion\/wp-content\/uploads\/2018\/08\/colesterol-alto.jpg 500w, https:\/\/comeconsalud.com\/alimentacion-nutricion\/wp-content\/uploads\/2018\/08\/colesterol-alto-300x158.jpg 300w, https:\/\/comeconsalud.com\/alimentacion-nutricion\/wp-content\/uploads\/2018\/08\/colesterol-alto-114x60.jpg 114w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/noscript><figcaption id=\"caption-attachment-19017\" class=\"wp-caption-text\">Colesterol alto<\/figcaption><\/figure>\n<p>En cuanto a los alimentos, el colesterol de la dieta eleva el colesterol total menos de lo que lo hacen las grasas saturadas. Por lo cual la disminuci\u00f3n del consumo de \u00e1cidos grasos saturados (carnes altas en grasas, leche entera, mantequilla, v\u00edsceras, galletas azucaradas y frituras) y trans (grasas animales, comidas r\u00e1pidas, alimentos congelados, dulces, galletas, pasteles y margarinas vegetales) pueden reducir el colesterol total y el LDL, aumentando los \u00e1cidos grasos monoinsaturados y poliinsaturados, otros tipos de \u00e1cidos grasos.<\/p>\n<p>Los \u00e1cidos grasos monoinsaturados se encuentran principalmente en el aceite de oliva, en la palta (aguacate) y man\u00ed (cacahuete). Los \u00e1cidos grasos poliinsaturados, en especial los omega 3, se encuentran en los vegetales de hojas verdes, aceite de semillas de linaza, soja, zapallo (calabaza) y nueces, especialmente en los pescados como at\u00fan (si es enlatado, en agua), caballa, sardina, salm\u00f3n y trucha. Tambi\u00e9n algunos mariscos contienen omega 3 (mejillones, ostras y choritos).<\/p>\n<p>La moderada restricci\u00f3n en la ingesta de carbohidratos (masas, galletas, pan, fideos, arroz, entre otros) reduce significativamente el LDL colesterol. La fibra diet\u00e9tica<em>,<\/em> componente vegetal que se encuentran en todas las frutas y vegetales, legumbres, alimentos integrales y avena, es capaz de disminuir el LDL colesterol entre un 10 y un 15%.<\/p>\n<p>Nuestra meta para disminuir cifras elevadas de colesterol, por tanto, es el cambio permanente de la alimentaci\u00f3n, integrando de forma diaria los alimentos nombrados, en conjunto con la realizaci\u00f3n de actividad f\u00edsica 3 veces a la semana por 30 minutos y la ingesta de medicamentos recetados por su m\u00e9dico (sea el caso), contribuir\u00e1 a la disminuci\u00f3n del colesterol.<\/p>\n<p><strong><em>Nize Escalante Gonz\u00e1lez.\u00a0<\/em><\/strong>Interna de Nutrici\u00f3n y Diet\u00e9tica &#8211;\u00a0Universidad Cat\u00f3lica del Norte<\/p>\n<div id=\"comec-573162219\" class=\"comec-despues-del-contenido comec-entity-placement\"><script async src=\"\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-5617726678561132\" crossorigin=\"anonymous\"><\/script><ins class=\"adsbygoogle\" style=\"display:block;\" data-ad-client=\"ca-pub-5617726678561132\" \ndata-ad-slot=\"2910038057\" \ndata-ad-format=\"auto\" data-full-width-responsive=\"true\"><\/ins>\n<script> \n(adsbygoogle = window.adsbygoogle || []).push({}); \n<\/script>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Coquimbo. El colesterol es un tipo de grasa que en cantidades adecuadas es esencial para nuestro organismo. Es un componente importante de las membranas celulares: es el precursor en la s\u00edntesis de sustancias como la vitamina D y las hormonas sexuales, entre otras, e interviene en numerosos procesos metab\u00f3licos. Una importante cantidad es producida en [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":19017,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","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":[5],"tags":[2833,1401],"class_list":["post-19015","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutricion","tag-alimentos-para-bajar-el-colesterol","tag-colesterol-alto"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>\u25b7\u00bfColesterol alto? 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