Lo stile di vita come prevenzione
La prevenzione passa dalla tavola… e non solo: lo stile di vita per proteggerci dalle malattie cardiovascolari
Per proteggere la nostra salute cardiovascolare, la prima regola è la prevenzione. Che passa in primis da uno stile di vita sano ed equilibrato.
Un corpo sano è in movimento: attività fisica
Svolgere regolare attività fisica è fondamentale per mantenere il corpo in forma, bruciare i grassi in eccesso e mantenere quindi sotto controllo anche i livelli di colesterolo, sia HDL che LDL.
L’attività fisica può infatti aiutare ad aumentare il colesterolo HDL, quello buono, e a ridurre quello cattivo, il colesterolo LDL.
Secondo l’OMS, l’Organizzazione mondiale della Sanità, è necessario praticare almeno 150 minuti di attività fisica moderata a settimana.
Per “attività fisica” si intende qualunque movimento del nostro corpo prodotto dai muscoli che utilizza energia: questa definizione comprende lo sport, l’esercizio fisico e altre attività come giocare, camminare, dedicarsi ai lavori domestici o al giardinaggio.
Ma cosa significa attività fisica moderata? Con queste parole si intende “quanto duramente una persona lavora per svolgere l’attività”. Naturalmente, l’intensità dell’esercizio fisico varia da persona a persona, a seconda del livello di forma fisica di ognuno.
Per combattere il colesterolo, la tipologia di esercizio più efficace è quello aerobico, come per esempio il nuoto, la corsa o il ciclismo. Fondamentale è cercare di svolgere queste attività senza mai far aumentare troppo la frequenza cardiaca.
Un’alimentazione sana può ridurre il colesterolo nel sangue fra il 5% e il 10%, diminuendo così il rischio di sviluppare una malattia cardiovascolare?
Sì, ma quali alimenti consumare?
La prima regola è senza dubbio aumentare il consumo di frutta e verdura: secondo l’OMS, ognuno dovrebbe mangiare almeno 5 porzioni di frutta e verdura ogni giorno.
Oltre alle verdure, ecco una lista di alimenti “buoni”, che non dovrebbero mai mancare sulla nostra tavola, e che possono aiutarci a ridurre il colesterolo LDL e ad aumentare quello HDL:
- frutta secca, tra cui per esempio noci o semi di lino
- olii di origine vegetale
- pesce grasso, come per esempio salmone, sgombro, aringa, tonno e acciughe
crostacei, come gamberetti, aragosta e astice.
I cibi che sarebbe meglio evitare, invece, sono:
- carne rossa
- burro e formaggi
- carne grassa
- margarine e alcuni prodotti da forno o cibi processati
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