{"id":20412,"date":"2018-01-13T12:53:18","date_gmt":"2018-01-13T10:53:18","guid":{"rendered":"https:\/\/www.bioecoactual.com\/?p=20412"},"modified":"2018-01-13T12:53:18","modified_gmt":"2018-01-13T10:53:18","slug":"colesterol-i-salut-cardiovascular","status":"publish","type":"post","link":"https:\/\/www.bioecoactual.com\/ca\/2018\/01\/13\/colesterol-i-salut-cardiovascular\/","title":{"rendered":"Colesterol i salut cardiovascular"},"content":{"rendered":"<p style=\"text-align: center;\">PATROCINAT PER<br \/>\n<strong><a href=\"http:\/\/www.solgarsuplementos.es\/nav\/inicio\/index.html\" target=\"_blank\" rel=\"noopener noreferrer\">Suplementos Solgar<\/a><\/strong><\/p>\n<p><a href=\"http:\/\/www.solgarsuplementos.es\/nav\/inicio\/index.html\" target=\"_blank\" rel=\"noopener noreferrer\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-15922 td-animation-stack-type0-2 aligncenter\" src=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2017\/03\/LOGO_SOLGAR_DESDE_1947-1.jpg\" sizes=\"auto, (max-width: 155px) 100vw, 155px\" srcset=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2017\/03\/LOGO_SOLGAR_DESDE_1947-1.jpg 1593w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2017\/03\/LOGO_SOLGAR_DESDE_1947-1-300x156.jpg 300w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2017\/03\/LOGO_SOLGAR_DESDE_1947-1-768x401.jpg 768w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2017\/03\/LOGO_SOLGAR_DESDE_1947-1-1024x534.jpg 1024w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2017\/03\/LOGO_SOLGAR_DESDE_1947-1-696x363.jpg 696w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2017\/03\/LOGO_SOLGAR_DESDE_1947-1-1068x557.jpg 1068w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2017\/03\/LOGO_SOLGAR_DESDE_1947-1-805x420.jpg 805w\" alt=\"\" width=\"155\" height=\"81\" \/><\/a><\/p>\n<p>Durant anys s&#8217;ha demonitzat el colesterol i els aliments rics en greixos relacionant-los directament amb el risc de malalties cardiovasculars. Ja fa uns anys han vist la llum estudis que no nom\u00e9s desmenteixen aquesta afirmaci\u00f3 sin\u00f3 que defensen la import\u00e0ncia dels greixos saludables i revelen que <strong>el veritable risc cardiovascular ve pel sucre.<\/strong><!--more--><\/p>\n<p>Que el colesterol estigui alt no \u00e9s sin\u00f2nim de risc cardiovascular. Se segueix donant massa import\u00e0ncia al fet que el colesterol total no sigui m\u00e9s alt de 200 i la relaci\u00f3 entre LDL (colesterol dolent) i HDL (colesterol bo). \u00c9s un proc\u00e9s molt m\u00e9s complex i s&#8217;ha de fer una lectura m\u00e9s \u00e0mplia com la relaci\u00f3 amb altres par\u00e0metres com els triglic\u00e8rids i, sobretot, veure quin tipus de lipoprote\u00efnes (transport del colesterol) tenim: les m\u00e9s denses i petites s\u00f3n les m\u00e9s perilloses.<\/p>\n<p>Tenir el colesterol massa baix implica riscos a nivell de Sistema Nervi\u00f3s ja que es relaciona amb <strong>depressi\u00f3 o propensi\u00f3 a la dem\u00e8ncia<\/strong>. Per aix\u00f2, en la vellesa augmenten els nivells de colesterol com a mecanisme protector.<\/p>\n<h4>H\u00e0bits de vida<\/h4>\n<p>La prevenci\u00f3 \u00e9s clau i el primer que cal revisar s\u00f3n els h\u00e0bits de vida que tenen una gran incid\u00e8ncia en la salut cardiovascular:<\/p>\n<ul>\n<li>Evitar tabac i alcohol: el fum del tabac provoca una elevada exposici\u00f3 a radicals lliures que augmenten la tensi\u00f3 arterial, oxidaci\u00f3 de les LDL i oxidaci\u00f3 de l\u00edpids. L&#8217;alcohol, per la seva banda, eleva els triglic\u00e8rids (VLDL).<\/li>\n<li>Controlar l\u2019estr\u00e8s: l&#8217;estr\u00e8s sostingut viscut de manera sedent\u00e0ria danya les c\u00e8l\u00b7lules i es relaciona amb la s\u00edndrome metab\u00f2lica.<\/li>\n<li>Augmentar l&#8217;exercici f\u00edsic.<\/li>\n<\/ul>\n<h4>Dietoter\u00e0pia<\/h4>\n<p>Tenim moltes estrat\u00e8gies diet\u00e8tiques per tenir una bona salut cardiovascular i assegurar un bon balan\u00e7 dels diferents par\u00e0metres relacionats amb el colesterol.<\/p>\n<h4>Aliments a potenciar<\/h4>\n<ul>\n<li>Greixos saludables: oli d&#8217;oliva verge, alvocat, olives, fruita seca, peix blau, ou i oli de coco verge.<\/li>\n<li>Hortalisses, verdures i fruites per assegurar el consum de fibra i antioxidants.<\/li>\n<li>Aliments hipocolesterolemiants: llenties, civada, arr\u00f2s integral, vegetals de fulla verda, llavors de chia, lli i s\u00e8sam, nous o beguda de escaiola.<\/li>\n<li>Especies antiinflamat\u00f2ries: c\u00farcuma, gingebre o canyella.<\/li>\n<\/ul>\n<h4>Aliments a evitar:<\/h4>\n<ul>\n<li>Carbohidrats refinats i processats i sucre. El sucre augmenta els triglic\u00e8rids i genera LDL petites i denses. A m\u00e9s, cada pic de glucosa allibera una gran quantitat d&#8217;insulina que propicia la malaltia cardiovascular.<\/li>\n<li>Olis vegetals refinats, greixos trans (margarines, galetes o rebosteria) o greixos oxidats (oli de gira-sol sotm\u00e8s a elevades temperatures).<\/li>\n<li>Greixos saturats: no tots s\u00f3n iguals en relaci\u00f3 al colesterol. L&#8217;oli de coco verge (\u00e0cid l\u00e0uric) augmenta el colesterol bo. En canvi, el greix de carns i lactis (\u00e0cid palm\u00edtic) augmenta el colesterol dolent.<\/li>\n<\/ul>\n<h4>Suplementaci\u00f3*<\/h4>\n<ul>\n<li>Lecitina: emulsiona els greixos i ajuda a reduir el colesterol LDL.<\/li>\n<li>Arr\u00f2s de llevat vermell: t\u00e9 un efecte similar a les estatines que redueixen els nivells de colesterol dolent. Tamb\u00e9 es pot prendre amb Coenzim Q10.<\/li>\n<li>Omega 3 (EPA + DHA): augmenta el colesterol bo i baixa els triglic\u00e8rids.<\/li>\n<li>Antioxidants: la vitamina E disminueix l&#8217;oxidaci\u00f3 lip\u00eddica i evita la formaci\u00f3 de plaques d&#8217;ateroma.<\/li>\n<\/ul>\n<p><em>* La suplementaci\u00f3 ha de ser prescrita i supervisada per un professional de la salut<\/em><\/p>\n<p><strong>Autora:\u00a0<\/strong><a href=\"https:\/\/twitter.com\/llucarullan\" target=\"_blank\" rel=\"noopener\">Lluca Rullan<\/a>, periodista especialitzada en nutrici\u00f3 i salut natural. Dietista amb perspectiva Integrativa<\/p>\n<p><em><strong>Bio Eco Actual<\/strong>, el teu mensual 100% ecol\u00f2gic<\/em><br \/>\n<strong><a href=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2017\/12\/bioecoactual_gener18_cat.pdf\" target=\"_blank\" rel=\"noopener\">Bio Eco Actual Gener 2018<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>PATROCINAT PER Suplementos Solgar Durant anys s&rsquo;ha demonitzat el colesterol i els aliments rics en greixos relacionant-los directament amb el risc de malalties cardiovasculars. Ja fa uns anys han vist la llum estudis que no nom&eacute;s desmenteixen aquesta afirmaci&oacute; sin&oacute; que defensen la import&agrave;ncia dels greixos saludables i revelen que el veritable risc cardiovascular ve [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":20410,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7178,7166],"tags":[],"class_list":["post-20412","post","type-post","status-publish","format-standard","has-post-thumbnail","category-complements-alimentaris","category-nutricio"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v28.0 (Yoast SEO v28.0) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Colesterol i salut cardiovascular - Bio Eco Actual<\/title>\n<meta name=\"description\" content=\"Durant anys s&#039;ha demonitzat el colesterol i els aliments rics en greixos relacionant-los directament amb el risc de malalties cardiovasculars.\" \/>\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.bioecoactual.com\/2018\/01\/13\/colesterol-salud-cardiovascular\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Colesterol i salut cardiovascular\" \/>\n<meta property=\"og:description\" content=\"Durant anys s&#039;ha demonitzat el colesterol i els aliments rics en greixos relacionant-los directament amb el risc de malalties cardiovasculars.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.bioecoactual.com\/2018\/01\/13\/colesterol-salud-cardiovascular\/\" \/>\n<meta property=\"og:site_name\" content=\"Bio Eco Actual\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BioEcoActual\/\" \/>\n<meta property=\"article:published_time\" content=\"2018-01-13T10:53:18+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2018\/01\/salud_y_en18.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Bio Eco Actual\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@bioecoactual\" \/>\n<meta name=\"twitter:site\" content=\"@bioecoactual\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Bio Eco Actual\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/2018\\\/01\\\/13\\\/colesterol-salud-cardiovascular\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/2018\\\/01\\\/13\\\/colesterol-salud-cardiovascular\\\/\"},\"author\":{\"name\":\"Bio Eco Actual\",\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/#\\\/schema\\\/person\\\/4eb27170188afd2546937159310c0273\"},\"headline\":\"Colesterol i salut cardiovascular\",\"datePublished\":\"2018-01-13T10:53:18+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/2018\\\/01\\\/13\\\/colesterol-salud-cardiovascular\\\/\"},\"wordCount\":595,\"publisher\":{\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/2018\\\/01\\\/13\\\/colesterol-salud-cardiovascular\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.bioecoactual.com\\\/wp-content\\\/uploads\\\/2018\\\/01\\\/salud_y_en18.jpg\",\"articleSection\":[\"Complements Alimentaris\",\"Nutrici\u00f3\"],\"inLanguage\":\"ca-ES\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/2018\\\/01\\\/13\\\/colesterol-salud-cardiovascular\\\/\",\"url\":\"https:\\\/\\\/www.bioecoactual.com\\\/2018\\\/01\\\/13\\\/colesterol-salud-cardiovascular\\\/\",\"name\":\"Colesterol i salut cardiovascular - 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