{"id":1248,"date":"2017-03-07T00:00:00","date_gmt":"2017-03-07T07:00:00","guid":{"rendered":"https:\/\/www.vailhealth.org\/top-10-heart-healthy-nutrition-tips\/"},"modified":"2017-03-07T00:00:00","modified_gmt":"2017-03-07T07:00:00","slug":"10-consejos-de-nutricion-para-un-corazon-sano","status":"publish","type":"post","link":"https:\/\/www.vailhealth.org\/es\/news\/top-10-heart-healthy-nutrition-tips\/","title":{"rendered":"10 consejos de nutrici\u00f3n para un coraz\u00f3n sano"},"content":{"rendered":"

Las enfermedades cardiovasculares son la principal causa de muerte a nivel mundial tanto para hombres como para mujeres. Mejorar tu alimentaci\u00f3n es solo uno de varios factores de estilo de vida que pueden reducir tu riesgo. La American Heart Association (AHA) informa que la dieta mediterr\u00e1nea a menudo se acerca a las recomendaciones diet\u00e9ticas de la AHA, excepto que es m\u00e1s alta en la ingesta de grasas monoinsaturadas, por lo tanto, las calor\u00edas pueden ser mayores.<\/p>\n\n\n

La dieta DASH (Dietary Approaches to Stop Hypertension) es otro plan de alimentaci\u00f3n que ha demostrado reducir la presi\u00f3n arterial. Alternativamente, existen otras dietas basadas en vegetales como \u201cLa dieta Ornish\u201d o \u201cForks Over Knives\u201d. Recuerde: los patrones diet\u00e9ticos son m\u00e1s importantes que un solo alimento o el cruas\u00e1n que comi\u00f3 ayer. Para empezar, procure consumir m\u00e1s porciones diarias de vegetales sin almid\u00f3n (la mayor\u00eda de las personas no consume suficientes), menos prote\u00edna animal y m\u00e1s frijoles, lentejas, tofu, tempeh o edamame.<\/p>\n\n\n

    \n
  1. Consume dos porciones de pescado graso por semana: barramundi (australiano) o sardinas, salm\u00f3n, at\u00fan capturados en estado salvaje.<\/li>\n\n\n
  2. Usa aceite de oliva para aderezos de ensaladas, saltea a fuego bajo o aceite de canola o cacahuete para fuego alto.<\/li>\n\n\n
  3. Evita los \u201caceites hidrogenados\u201d y elige alimentos que solo indiquen aceite simple a\u00f1adido en la lista de ingredientes.<\/li>\n\n\n
  4. Aumenta la fibra soluble: la avena es un buen comienzo, aunque las lentejas y los frijoles tienen un mayor impacto, adem\u00e1s de a\u00f1adir m\u00e1s fibra y prote\u00edna.<\/li>\n\n\n
  5. Nueces: porci\u00f3n = \u00bc taza o 2 cucharadas de mantequilla de frutos secos (man\u00ed o almendra), elige sin sal y limita el tama\u00f1o de la porci\u00f3n a una vez al d\u00eda.<\/li>\n\n\n
  6. Frutas: 2 tazas o 2 piezas + verduras: 3-6 tazas al d\u00eda. Enf\u00f3cate en frutas con alto contenido de fibra y verduras sin almid\u00f3n.<\/li>\n\n\n
  7. \u201cAz\u00facares a\u00f1adidos\u201d. Limita el consumo a 28 gramos al d\u00eda para mujeres y 40 gramos al d\u00eda para hombres (ej. 1 refresco de 591 ml = ~ 67 g de az\u00facar a\u00f1adida, 1 barra Nature Valley Oats and Honey = 11 g).<\/li>\n\n\n
  8. Limita la carne roja: res, cerdo, cordero, bisonte, caza, cerdo a 9 oz. o menos por semana (3 oz. = baraja de cartas).<\/li>\n\n\n
  9. Limita las carnes rojas procesadas: hot dogs, tocino, salchichas y evita nitritos\/nitratos.<\/li>\n\n\n
  10. Mant\u00e9n un \u00cdndice de Masa Corporal (IMC) saludable. Habla con tu m\u00e9dico antes de comenzar una nueva rutina de ejercicios.<\/li>\n\n<\/ol>\n\n\n

    Toma nota: La AHA recomienda limitar la grasa saturada a 13 gm por d\u00eda para una dieta de 2,000 calor\u00edas. Lee la etiqueta de informaci\u00f3n nutricional y el tama\u00f1o de la porci\u00f3n para guiarte.<\/p>","protected":false},"excerpt":{"rendered":"

    Cardiovascular disease is the leading cause of death worldwide for men and women. Improving what you eat is just one of several lifestyle factors that can reduce your risk. The American Heart Association (AHA) reports the Mediterranean Diet is often close to AHA dietary recommendations, except it is higher in monounsaturated fat intake, thus calories…<\/p>","protected":false},"author":0,"featured_media":1249,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1248","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"acf":[],"yoast_head":"\nTop 10 Heart-Healthy Nutrition Tips | Vail Health<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.vailhealth.org\/es\/noticias\/10-consejos-de-nutricion-para-un-corazon-sano\/\" \/>\n<meta property=\"og:locale\" content=\"es_MX\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Top 10 Heart-Healthy Nutrition Tips | Vail Health\" \/>\n<meta property=\"og:description\" content=\"Cardiovascular disease is the leading cause of death worldwide for men and women. 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