{"id":2230,"date":"2016-09-26T08:30:05","date_gmt":"2016-09-26T07:30:05","guid":{"rendered":"https:\/\/nomen.es\/ca\/?p=2230"},"modified":"2016-09-26T08:30:05","modified_gmt":"2016-09-26T07:30:05","slug":"5-claus-cardiosaludables-per-cuidar-la-salut-del-cor","status":"publish","type":"post","link":"https:\/\/nomen.es\/ca\/5-claus-cardiosaludables-per-cuidar-la-salut-del-cor\/","title":{"rendered":"5 claus cardiosaludables per cuidar la salut del cor"},"content":{"rendered":"

Cuidar de la salut cardiovascular \u00e9s una de les premisses m\u00e9s importants per mantenir un bon estat de salut en general; com ja sabr\u00e0s el cor \u00e9s el motor que mou l’oxigen que arriba fins als racons m\u00e9s rec\u00f2ndits del nostre organisme, per aix\u00f2 hem de tenir-li especial afecte, acaronar-l\u2019ho i cuidar-l\u2019ho com un preuat tresor.<\/p>\n

La veritat \u00e9s que una alimentaci\u00f3 saludable contribueix a que la salut del cor es mantingui en plenes condicions, per\u00f2 hem de seguir-la en el nostre dia a dia i evitar que el t\u00f2pic \u201cper un dia no passa res\u201d s’incorpori en la nostra rutina aliment\u00e0ria.<\/p>\n

Tot esfor\u00e7 t\u00e9 la seva recompensa i no hi ha millor recompensa que sentir-se vital i actiu gr\u00e0cies a l’alimentaci\u00f3 di\u00e0ria i als h\u00e0bits de vida saludables. Pren nota d’aquestes 5 claus cardiosaludables per cuidar la salut del cor.<\/p>\n

1. Augmenta el consum d’aliments d’origen vegetal<\/strong><\/h3>\n

La base d’una alimentaci\u00f3 saludable es fonamenta en el consum d’aliments d’origen vegetal, \u00e9s a dir: verdures, hortalisses i fruites<\/strong>, com a base de la dieta per aportar suficient quantitat de fibra, vitamines i minerals; cereals<\/strong> com l’arr\u00f2s<\/strong>, el blat<\/a>, la civada, el s\u00e8gol o la quinoa, entre altres, millor si s\u00f3n en la seva varietat integral<\/strong>; llegums<\/strong> com els cigrons, les llenties, les mongetes o la soia, i fruits secs<\/strong>, que aporten greixos saludables. Aquests aliments s\u00f3n els que m\u00e9s han d’abundar en el dia a dia de l’alimentaci\u00f3.<\/p>\n

2. Redueix el consum de greixos poc saludables i augmenta el de greixos saludables<\/strong><\/h3>\n

Redueix principalment el consum de carns vermelles i processades que s\u00f3n riques en greixos saturats<\/strong>, els quals, en exc\u00e9s, poden afavorir l’acumulaci\u00f3 de colesterol<\/a> en les art\u00e8ries.<\/p>\n

Escull carns blanques<\/strong> com la de pollastre, conill, gall dindi o guatlla i limita les carns de be o vedella a una vegada per setmana. Evita els productes de brioixeria industrial, ja que els olis que s’utilitzen per a la seva elaboraci\u00f3 tamb\u00e9 contenen greixos saturats; si prens brioixeria millor fes-ho nom\u00e9s de tant en tant i preparar-la a casa. Opta per l\u00e0ctics semidesnatats i complementa’ls amb begudes vegetals com la Beguda d’Arr\u00f2s Nomen.<\/p>\n

Augmenta el consum de peixos<\/strong>, variant entre els blancs (llu\u00e7, rap, bacall\u00e0, daurada, llenguado, etc.) i els blaus (salm\u00f3, verat, tonyina, sardina, aladroc, etc.), ja que aporten greixos saludables com els omega-3<\/strong>, greixos protectors del sistema cardiovascular. L’oli d’oliva verge extra<\/strong> \u00e9s el greix m\u00e9s recomanable per amanir els teus plats i, tamb\u00e9, per cuinar les teves receptes favorites.<\/p>\n

3. Redueix el consum de sal i plats preparats<\/strong><\/h3>\n

El sodi afavoreix l’augment de la pressi\u00f3 arterial, la qual cosa, de forma cr\u00f2nica, pot ser perjudicial per a les art\u00e8ries. La realitat \u00e9s que el consum de sal <\/strong>supera amb escreix les recomanacions dels experts, per la qual cosa una de les mesures m\u00e9s efectives per reduir-ne consum, \u00e9s reduir la quantitat de sal que afegim a les receptes i preparacions que elaborem; si ets dels quals encara treu el saler a la taula, comen\u00e7a per deixar-l\u2019ho a la cuina i, a poc a poc, disminueix la quantitat de sal amb la qual assaones els teus plats.<\/p>\n

Una alternativa perfecta a l’addici\u00f3 de sal \u00e9s l’\u00fas d’esp\u00e8cies i herbes arom\u00e0tiques<\/strong>, ja que tamb\u00e9 potencien el sabor dels ingredients i, amb un bon maridatge, les receptes queden com si les hagu\u00e9s preparat el millor dels xefs! N\u2019hi ha infinitat per escollir: orenga, alf\u00e0brega, anet, pebre (de qualsevol varietat), julivert, coriandre, cibulet, com\u00ed, roman\u00ed, farigola, c\u00farcuma, clau, curri, llorer, nou moscada, pebre vermell\u2026 les has provat totes?<\/p>\n

4. Potencia les coccions saludables<\/strong><\/h3>\n

Les coccions tamb\u00e9 s\u00f3n importants a l’hora de reduir el risc cardiovascular. El m\u00e9s important ser\u00e0 escollir t\u00e8cniques culin\u00e0ries saludables<\/strong>, com la planxa<\/strong>, el forn, el vapor<\/strong>, el papillot, el saltejat, el bullit, el wok i, fins i tot, el microones, perqu\u00e8 s\u00f3n tipus de coccions que no necessiten afegir oli en grana quantitats i, per tant, no sumen massa calories \u2018extra\u2019 a les preparacions que elabores.<\/p>\n

Per contra, coccions com guisats o fregits han d’estar presents nom\u00e9s molt de tant en tant. Si t’agraden els fregits i no pots viure sense ells, el millor ser\u00e0 fer-los a casa i de la forma correcta, \u00e9s a dir, amb una quantitat d’oli, ben calent, suficient per cobrir l’aliment que es vagi a fregir. D’aquesta manera, la quantitat de greix que entra en l’aliment \u00e9s molt menor que si es fregeix en poca quantitat d’oli.<\/p>\n

5. Fes exercici f\u00edsic, evita el tabac i l’alcohol<\/strong><\/h3>\n

\u00c9s important seguir uns h\u00e0bits de vida saludable<\/strong>: evitar l’alcohol i el tabac \u00e9s una clau fonamental per cuidar de la salut cardiovascular. A m\u00e9s a m\u00e9s, no hi ha millor t\u00e0ndem que una dieta cardiosaludable<\/strong> i la pr\u00e0ctica d’exercici f\u00edsic<\/strong> per buscar un estat de salut \u00f2ptim i tenir les piles carregades, gaireb\u00e9 sempre, al 100%.<\/p>\n

Fugir d’una vida sedent\u00e0ria<\/strong> ser\u00e0 el principi per activar-te si no fas esport regularment: ves caminant a fer la compra, a la parada de l’autob\u00fas, passeja a la teva mascota diverses vegades al dia (tamb\u00e9 necessita moure el seu esquelet!)… Existeixen multitud d’activitats per fer la teva rutina menys est\u00e0tica. El seg\u00fcent pas ser\u00e0 fer esport: Apunta’t al gimn\u00e0s, entrena amb un equip de b\u00e0squet, surt a c\u00f3rrer\u2026 pots escollir l’esport que m\u00e9s t’agradi, el m\u00e9s important \u00e9s que no et quedis al sof\u00e0.<\/p>\n

Senteix-te m\u00e9s \u00a0vital amb aquestes 5 claus cardiosaludables!<\/p>\n","protected":false},"excerpt":{"rendered":"

Cuidar de la salut cardiovascular \u00e9s una de les premisses m\u00e9s importants per mantenir un bon estat de salut en general; com ja sabr\u00e0s el cor \u00e9s el motor que mou l’oxigen que arriba fins als racons m\u00e9s rec\u00f2ndits del nostre organisme, per aix\u00f2 hem de tenir-li especial afecte, acaronar-l\u2019ho i cuidar-l\u2019ho com un preuat […]<\/p>\n","protected":false},"author":2,"featured_media":2227,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","inline_featured_image":false,"footnotes":""},"categories":[147],"tags":[50,60,117,133,208,300,303,304,305],"class_list":["post-2230","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dieta-equilibrada-ca","tag-alimentacion-ca","tag-alimentacio","tag-consells","tag-dietista-nutricionista","tag-salut","tag-cardiosaludable","tag-claus","tag-cor","tag-dia-mundial-del-cor"],"acf":[],"yoast_head":"\n5 claus cardiosaludables per cuidar la salut del cor - 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