miercuri, 14 octombrie 2009


Studii medicale de specialitate au pus in evidenta 8 pasi care asigura mentinerea in frau a colesterolemiei. Pentru a intelege exact care este impactul colesterolului asupra organismului trebuie mai intai sa intelegi ce este acesta, ce alimente il contin si cum actioneaza la nivelul organismului.

Nu mai este un secret faptul ca lipsa monitorizarii colesterolemiei si cresterea acesteia predisupune la riscuri majore pentru SANATATE, cum este infarctul miocardic, accidente vasculare celebrale, renale, pulmonare, ateroscleroza si chiar pune viata in pericol. Tu stii cum stai cu colesterolul? Cand ti-ai facut ultima data analizele si fractinule lipidice, in special LDL?

8 pasi pentru a tine in frau colesterolemia

1. Invata despre autocontrolul minimal al aparatului cardio-vascular

Astazi exista pe piata tot felul de dispozitive care iti permit sa iti evaluezi singur tensiunea arteriala. Este tensiunea arteriala in limite normale (intre 100-70mmHg si 130-80mmHg, in functie de varsta, rasa si sex, tensiune acreste cu varsta si e mai mare la barbati)? Dar pulsul (frecventa batailor inimii, in stare de repaus intre 65-75 maxim de batai pe minut)? Acestea ar trebui masurate zilnic si din cand in cand facuta o evaluare a lor pe perioade din zi: dimineata, la pranz si seara (timp de o saptamana). Modificarile acestor valori trebuie prezentate medicului.

2. Vorbeste cu doctorul tau.

Este posibil ca in familie sa fi avut membrii cu hipercolesterolemie si acest risc se transmite la urmasi, sau unele boli modifica aceasta concentratie a colesterolului in sange. Poate deja ai hipercolesterolemie, iata de ce ai nevoie de o parere avizata care sa poata individualiza toate aspectele de viata, stil alimentar astfel incat sa te sfatuiasca intocmai dupa modul tau de viata si greselile personale. De asemenea medicul iti va cere sa faci periodic analize medicale atat uzuale, cat si pentru evaluarea colesterolului. Colesterolul total: sub 200mg/dl. HDL — 40 mg/dl. LDL — mai putin de 100, iat trigliceridele sub 150.

3. Citeste ambalajele.

Citeste ambalajele alimentelor si evita-le cat mai mult pe cele cu un continut mare de grasimi sau glucide sau cu foarte multe adaosuri, coloranti (alimentele colorate) sau conservate. Evita carnea de porc de asemenea. O alimentatie sanatoasa trebuie sa cuprinda sub 25% grasimi pe zi.

4. Ai curajul sa incerci retete si alimente.

Daca sunt sanatoase nu inseamna ca nu sunt gustoase. Varietatea alimentara reprezinta unul din punctele cheie ale sanatatii. Inlocuieste carnea de porc cu soia, ouale prepara-le fara grasime, fie in teflon simplu, fie fierte separat sau in mancaruri. Foloseste ulei de masline. Incearca sa mananci cat mai mult gatit acasa si mai putin de la fast-food.

5. Mananca mai mult peste

Carnea de peste contine ulei omega 3 care are rolul de a scadea colesterolul in sange si totodata de a reduce sansele formarii placilor de ateroscleroza, avand si rol hipotensiv. Cardiologii americani recomanda trei mese cu peste pe saptamana.

6. Exercitiile fizice.

Sportul are un rol deosebit atat in mentinerea sanatatii tesuturilor prin sporirea fluxului sanguin si a oxigenarii cat si pentru sanatatea vaselor sangine, inducand cresterea productiei de globule rosii si albe in sange si totodata regland tensiunea. Se recomanda o jumatate de ora-o ora de efort fizic pe zi, in special alergare macar cateva minute.

7. Monitorizarea colesterolului.

Fiecare persoana trebuie sa isi verifice colesterolul o data la 5 ani. Daca a fost gasit mare colesterolul, atunci medicul iti va recomanda regim si o noua prezentare la analize dupa 6 luni. Medicul iti va oferi toate detaliile necesare cu privire la dieta si programul de exercitii fizice pe care trebuie sa il urmezi.

8. Incearca sa ai un stil de viata sanatos.

Mananca daca se poate cat mai putine mancaruri rafinate, alege legumele si fructele fierte sau proaspete, mancarurile fara sosuri si garniturile de legume, mai putin orez sau cartof.

sursa healty.ro

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