Dicas para reduzir o colesterol sem sofrer

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Grilled salmon with a honey glaze on a bed of lambs lettuce

Atualmente o colesterol alto é considerado um dos principais inimigos da saúde – associado ao desenvolvimento de doenças crônicas, principalmente as cardiovasculares, a substância é um mal recorrente da população adulta, especialmente nos grandes centros urbanos. De acordo com o último levantamento do Ministério da Saúde, através da Pesquisa Nacional de Saúde (PNS/2013), somente no Brasil, 18.4 milhões de adultos foram diagnosticados com o problema. E a prevalência da patologia se dá na parcela mais idosa da população, especialmente entre as mulheres – a ocorrência do problema entre elas é de 12,5% contra 9,7% entre os homens. O distúrbio é reflexo principalmente dos maus hábitos alimentares decorrentes da vida moderna: o consumo excessivo de gorduras e produtos industrializados colaboram para o aumento do temido LDL – ou “colesterol ruim” – esse problema silencioso é importante fator de risco para o surgimento de problemas renais, problemas do coração e acidentes vasculares cerebrais (AVC). Justamente por isso, o controle da dieta é a principal recomendação médica para controlar a condição e prevenir possíveis complicações.

Entendendo o colesterol

Não, o colesterol não é de todo ruim. Na verdade a substância é fundamental para o organismo: 70% dele é produzido pelo fígado, enquanto os outros 30% são provenientes da alimentação. Essa substância está ligada à síntese das membranas celulares e a regulação do metabolismo por compor determinados hormônios sexuais, como o testosterona e estrógeno. Também está ligado à digestão de gorduras –  boa parte dele é utilizado pelo fígado para produção dos sais biliares. Portanto, o colesterol não é um “inimigo” da saúde que deve ser reduzido ao máximo – o lipídeo deve sim, ser controlado, pois o perigo está justamente no descompasso de seus níveis.

Justamente neste ponto entra a questão dos “tipos” de colesterol: quimicamente, este composto solúvel de gorduras possui uma única estrutura molecular, diferenciando apenas pelo tipo de molécula responsável por seu transporte na corrente sanguínea. Quando o colesterol circula pelo sangue, se combina com lipoproteínas que formam o LDL (Low Density Lipoprotein ou lipoproteína de baixa densidade) e o HDL (High Density Lipoprotein ou lipoproteína de alta densidade).

  • O colesterol ruim: O LDL é responsável por levar o colesterol do fígado para diversos tecidos do corpo, o grande problema, que o torna o “algoz” da saúde é que, em excesso, pode provocar o entupimento de artérias.
  • O colesterol bom: O HDL faz exatamente o contrário – captura o excesso de colesterol no sangue e o transporta para o fígado, facilitando a devida utilização e eliminação do excedente no organismo.

 

Alimentação – fator determinante

O colesterol alto é multifatorial – predisposição genética, problemas na tireoide, doenças renais, diabetes descompensada e principalmente maus hábitos alimentares, como o consumo excessivo de alimentos ricos em açúcares e gorduras, podem contribuir para o desenvolvimento do problema. Outros agravantes como o uso de anabolizantes, o tabagismo e o abuso de bebidas alcóolicas tornam a situação ainda mais delicada, pois danificam as paredes das artérias, tornando o organismo mais suscetível aos danos causados pelo LDL. Dentre os fatores passíveis de controle pelo próprio indivíduo, a alimentação é substancial tanto para a prevenção quanto para o combate do problema – a PNS demonstrou que dentre os indivíduos diagnosticados com a doença, a principal recomendação médica para 93.7% dos ca sos foi manter uma dieta saudável.

Dietas ricas em gorduras, especialmente de origem animal, acarretam no aumento do LDL pois esses alimentos são ricos em gorduras saturadas que, por sua estrutura, se acumulam mais facilmente nas artérias. De acordo com a nutricionista Sinara Menezes, da Nature Center “Esse tipo de gordura normalmente se mantém sólida em temperatura ambiente, estão presente principalmente em carnes, ovos, leite e derivados como manteiga e queijos. Ela também é muito utilizada em produtos industrializados como bolachas e embutidos. Além do aumento do colesterol, o consumo excessivo de alimentos ricos em gordura saturada contribui para o ganho de peso, uma vez que esse alimentos são altamente calóricos.” – explica.

Com o LDL elevado, a concentração de gordura no sangue se eleva, propiciando situações de risco para a saúde. O colesterol em excesso passa a se acumular nas paredes dos vasos sanguíneos, configurando um problema silencioso, que aumenta o risco de complicações, caso os níveis não sejam controlados.

Principais riscos:

Aterosclerose: com a formação de placas de colesterol e outras substâncias na parede dos vasos sanguíneos, o fluxo sanguíneo é comprometido. Nessa condição, as artérias perdem a sua elasticidade, diminuindo gradativamente o volume da vazão de sangue. Dessa forma, o coração tem que trabalhar mais, causando a hipertensão. Como este problema não apresenta sintomas, se o indivíduo não for diagnosticado e mudar seus hábitos, o agravamento da aterosclerose pode levar ao infarto, insuficiência cardíaca ou até mesmo o rompimento dos vasos sanguíneos (derrames). Além disso, o descontrole do colesterol está ligado à outras situações de saúde como obesidade, diabetes e problemas renais.

Alimentos que combatem o colesterol ruim

O tratamento do colesterol varia muito de acordo com as particularidades do indivíduo, porém em todos os casos, existe o consenso de que a alimentação saudável é a principal medida para controlar (e prevenir) a prevalência do LDL. A boa notícia é que muitos alimentos são capazes de baixar as taxas do colesterol ruim e aumentar o colesterol bom. Veja quais:

Fibras: as fibras insolúveis são capazes de formar uma espécie de gel no organismo. Essa substância reduz a absorção de gorduras e, consequentemente, contribui para redução do LDL. De acordo com a nutricionista “o farelo de trigo, semente de linhaça e o feijão são ótimas fontes desse tipo de fibra. Porém, é importante consumi-las dentro da recomendação diária e beber bastante água.” – explica.

Flavonóides: esses compostos bioativos possuem grande poder antioxidante capaz de reduzir a oxidação do colesterol ruim nos vasos sanguíneos, além de reduzir a própria circulação do LDL. “Os flavonóides estão presentes em diversos alimentos de origem vegetal como por exemplo frutas como a laranja, morango e maçã; vegetais de folha escura como o brócolis e o espinafre, oleaginosas como castanhas, e até mesmo no chá verde.” – exemplifica Sinara.

Fitoesteróis: componente estrutural de boa parte dos vegetais, essa substância tem um papel excepcional no combate ao colesterol ruim: sua similaridade com a estrutura do LDL faz com que, quando consumido, ocorra uma competição pela absorção de ambas substâncias, provocando uma diminuição da absorção do LDL e contribuindo para sua eliminação nas fezes. Presente em diversos alimentos como cereais e grãos integrais, óleos vegetais, frutas e oleaginosas, seu consumo adequado pode ser uma tarefa árdua “Para se ter uma ideia, a alimentação do brasileiro normalmente oferta apenas 100 microgramas de fitosteróis ao dia, quando o recomendado é que o consumo fique entre 1g e 3g/dia. Ingeri-los atravé ;s da alimentação é uma tarefa praticamente impossível, seria necessário por exemplo, comer cerca de 900 gramas de nozes por dia para suprir essa quantidade. Uma alternativa viável é incluir na dieta produtos enriquecidos com fitoesteróis, como iogurtes, margarinas e até mesmo suplementos que auxiliam a incrementar o aporte dessa substância.”

Peixes: uma boa opção para substituir a carne vermelha é incluir peixes na dieta. A carne desse animal é pobre em gordura saturada e rica em gorduras “boas”. O consumo de espécies ricas em Ômega 3 e 6 são cada vez mais associadas à redução do colesterol ruim e manutenção do colesterol bom “Peixes como o salmão, atum, sardinha e truta são uma ótima opção de proteína para aqueles que desejam controlar o colesterol, possuem alta concentração de gorduras monoinsaturadas e poli-insaturadas além de diversas vitaminas e sais minerais. Incluí-los duas vezes por semana na dieta é uma alternativa saudável à carnes mais gordurosas.”

Mudanças no estilo de vida

Além da reeducação alimentar, com a inclusão de alimentos que colaboram para diminuição do colesterol e a suspensão de alimentos ricos em gorduras e açucares, é importante ressaltar que outra série de medidas são fundamentais para prevenir e combater esse mal:

  • O exercício físico é fundamental: o sedentarismo é um fator que contribui significativamente para o acúmulo de gordura no organismo. Exercitar-se auxilia o corpo a queimar gorduras, inclusive o colesterol;
  • Tenha bons hábitos alimentares: Inclua alimentos saudáveis em sua dieta: frutas, legumes, vegetais e carnes saudáveis, sempre se preocupando com o preparo dos alimentos – tenha moderação no consumo de gorduras insaturadas (óleos, oleaginosas e sementes), evite frituras e alimentos industrializados;
  • Evite agravantes: o cigarro e o álcool são fatores de risco para o aumento do LDL e de diversas doenças crônicas, principalmente as cardiovasculares;
  • Relaxe: o stress é outro desencadeador das complicações do colesterol. Procure atividades que promovam a sensação de bem estar e evite aborrecimentos;
  • Procure sempre um profissional de saúde: consultar um médico frequentemente é importante para acompanhar os níveis de colesterol, somente um profissional poderá lhe indicar o tratamento mais adequado em caso de anormalidade. Da mesma forma, mudanças na dieta devem ser sempre orientadas por um nutricionista e a prática de exercício físicos, acompanhadas por um preparador físico.

Fonte: Nature Center

Dalila Magarian

Apaixonada pelo universo da comunicação, a jornalista Dalila Magarian trabalhou como repórter dos jornais Folha de S.Paulo e O Estado de S.Paulo e como editora dos telejornais RJTV e Jornal da Globo, ambos na Rede Globo. Foi editora das revistas PLAYBOY, VIP, VEJA S.PAULO e NOVA. É colaboradora de inúmeras revistas femininas, entre elas CLAUDIA, MARIE CLAIRE e BOA FORMA, além de publicações customizadas para empresas e instituições. Dalila é autora dos livros O Homem Irresistível e A Mulher Irresistível (Ed.Original), publicados também em espanhol na América do Norte sob o título Sex Appeal (Grijalbo).

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