{"id":19615,"date":"2020-08-06T09:00:00","date_gmt":"2020-08-06T07:00:00","guid":{"rendered":"https:\/\/www.mgc.es\/?p=19615"},"modified":"2020-08-06T14:53:18","modified_gmt":"2020-08-06T12:53:18","slug":"consells-per-controlar-el-colesterol-a-lestiu","status":"publish","type":"post","link":"https:\/\/www.mgc.es\/ca\/blog\/consells-per-controlar-el-colesterol-a-lestiu\/","title":{"rendered":"Consells per controlar el colesterol a l&#8217;estiu"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_1 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\"><p class=\"ez-toc-title\" style=\"cursor:inherit\">\u00cdndex de continguts<\/p>\n<\/div><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.mgc.es\/ca\/blog\/consells-per-controlar-el-colesterol-a-lestiu\/#Alimentacio_saludable\" >Alimentaci\u00f3 saludable<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.mgc.es\/ca\/blog\/consells-per-controlar-el-colesterol-a-lestiu\/#Mantenir_una_bona_hidratacio\" >Mantenir una bona hidrataci\u00f3<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.mgc.es\/ca\/blog\/consells-per-controlar-el-colesterol-a-lestiu\/#Fer_una_mica_dexercici\" >Fer una mica d&#8217;exercici<\/a><\/li><\/ul><\/nav><\/div>\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"880\" height=\"587\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/08\/colesterol-verano-880x587.jpg\" alt=\"Controlar el colesterol en verano\" class=\"wp-image-19616\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/08\/colesterol-verano-880x587.jpg 880w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/08\/colesterol-verano-440x293.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/08\/colesterol-verano-768x512.jpg 768w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/08\/colesterol-verano-600x400.jpg 600w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/08\/colesterol-verano.jpg 927w\" sizes=\"auto, (max-width: 880px) 100vw, 880px\" \/><\/figure>\n\n\n\n<p>Tot i que les vacances serveixen per desconnectar i relaxar-se, aix\u00f2 no vol dir que h\u00e0gim d\u2019oblidar-nos per complet dels h\u00e0bits saludables, ja que a la tornada podem emportar-nos una sorpresa amb el colesterol. Quins consells podem seguir per mantenir a ratlla el nivell de colesterol sense deixar de gaudir de l&#8217;estiu?<\/p>\n\n\n\n<!--more-->\n\n\n\n<p><strong>Aproximadament la meitat de la poblaci\u00f3 espanyola presenta valors elevats de colesterol en sang<\/strong> (m\u00e9s de 200 mg \/ dl), i la majoria de persones ho desconeixen. Aquestes xifres solen incrementar-se despr\u00e9s de l&#8217;estiu, sobretot en persones que porten un control durant la resta de l&#8217;any per\u00f2 que en aquesta \u00e8poca el deixen una mica de banda. I \u00e9s que, en general, durant les vacances d&#8217;estiu tendim a relaxar els costums, i aix\u00f2 suposa que canviem els horaris i sortim a menjar fora amb m\u00e9s freq\u00fc\u00e8ncia, sobretot en terrasses i xiringuitos. Picar m\u00e9s durant el el dia, m\u00e9s els fregits, les barbacoes, els gelats i els p\u00edcnics a l&#8217;aire lliure, afavoreix que mengem m\u00e9s greixos saturats.<\/p>\n\n\n\n<p>No obstant aix\u00f2, mantenir a ratlla el colesterol a l&#8217;estiu no \u00e9s complicat ni requereix gaire esfor\u00e7. La f\u00f3rmula recomanada pels especialistes de la salut \u00e9s senzilla: <strong>alimentaci\u00f3 saludable, una bona hidrataci\u00f3 i una mica d&#8217;exercici f\u00edsic<\/strong>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Alimentacio_saludable\"><\/span>Alimentaci\u00f3 saludable<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>La calor de l&#8217;estiu convida a deixar de banda els plats pesats i cal\u00f2rics i optar per una alimentaci\u00f3 m\u00e9s saludable. Venen m\u00e9s de gust amanides, gaspatxos, fruita, sucs naturals i menjars m\u00e9s lleugers. I tenim multitud de combinacions per triar. <strong>La <\/strong><a href=\"https:\/\/www.mgc.es\/ca\/blog\/els-beneficis-de-la-dieta-mediterrania\/\"><strong>dieta mediterr\u00e0nia<\/strong><\/a> \u00e9s una de les nostres millors aliades per mantenir els bons h\u00e0bits quan estem de vacances.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"880\" height=\"583\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/08\/colesterol-verano-alimentacion-880x583.jpg\" alt=\"Controlar el colesterol en verano\" class=\"wp-image-19620\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/08\/colesterol-verano-alimentacion-880x583.jpg 880w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/08\/colesterol-verano-alimentacion-440x291.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/08\/colesterol-verano-alimentacion-768x508.jpg 768w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/08\/colesterol-verano-alimentacion.jpg 1000w\" sizes=\"auto, (max-width: 880px) 100vw, 880px\" \/><\/figure>\n\n\n\n<p>Per descomptat no cal renunciar a permetre\u2019ns alguns capricis, per\u00f2 podem seguir els consells seg\u00fcents per no passar-nos i controlar el colesterol:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>\u00c9s millor optar per <strong>plats \u00fanics i cuinats al vapor, a la planxa, rostits<\/strong>&#8230; hem d\u2019evitar les salses grasses (millor adobs) i substituir les guarnicions de patates fregides habituals per les verdures. Tant si mengem a casa com si ho fem a fora.<\/li><li>\u00c9s el moment perfecte per <strong>augmentar el consum de fruita i verdura<\/strong>: amanides, gaspatxos i sucs naturals sempre venen de gust amb temperatures m\u00e9s altes.<\/li><li>Intentem <strong>evitar el pica-pica de productes fregits o grassos<\/strong> quan anem de tapes o al xiringuito. Les patates fregides, les patates braves, els productes arrebossats i similars, alts en greixos saturats, sempre amb moderaci\u00f3.<\/li><li>Els <strong>gelats<\/strong> s\u00f3n un dels plaers imprescindibles de l&#8217;estiu. No cal deixar de menjar-ne, per\u00f2 \u00e9s preferible optar pels de gel (polos) i els sorbets fets amb de fruites, m\u00e9s que pels cremosos, que estan fets amb nata i productes grassos.<\/li><li>Les <strong>barbacoes<\/strong> familiars o amb amics s\u00f3n un altre dels cl\u00e0ssics de l&#8217;estiu. En aquests casos cal intentar controlar els aliments grassos que no hi solen faltar mai, com ara xori\u00e7os, xistorres i botifarres, i triar preferentment carns magres sense pell i peixos aptes per a les graelles. I en els <strong>p\u00edcnics<\/strong> a la platja o al camp, evitar l&#8217;exc\u00e9s d&#8217;embotits i els formatges grassos en els entrepans. Hi ha moltes opcions, com ara els entrepans de pa integral amb aliments baixos en greixos saturats (formatge fresc, carns blanques, embotits magres o tonyina) complementats amb verdures i hortalisses crues (enciam, tom\u00e0quet, esp\u00e0rrecs, etc.).<\/li><li>Si viatgem fora, un costum per con\u00e8ixer la gastronomia local \u00e9s optar per menjar en un <strong>bufet lliure<\/strong>. En aquests casos \u00e9s millor triar aliments variats i equilibrats cuinats amb pocs greixos. I hem d&#8217;evitar en la mesura del possible caure en les temptacions i anar amb compte amb l&#8217;exc\u00e9s de brioixeria i els esmorzars hipercal\u00f2rics.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"880\" height=\"587\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/08\/colesterol-verano-agua-880x587.jpg\" alt=\"Controlar el colesterol en verano\" class=\"wp-image-19618\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/08\/colesterol-verano-agua-880x587.jpg 880w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/08\/colesterol-verano-agua-440x293.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/08\/colesterol-verano-agua-768x512.jpg 768w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/08\/colesterol-verano-agua-600x400.jpg 600w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/08\/colesterol-verano-agua.jpg 927w\" sizes=\"auto, (max-width: 880px) 100vw, 880px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mantenir_una_bona_hidratacio\"><\/span>Mantenir una bona hidrataci\u00f3<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>La calor facilita una millor hidrataci\u00f3, cosa que ens ajuda a prevenir i reduir el colesterol. \u00c9s important <strong>beure molta aigua, encara que no es tingui sensaci\u00f3 de set<\/strong>, i evitar les begudes ensucrades, com ara refrescs carbonatats, i l&#8217;ab\u00fas de l&#8217;alcohol. Venen molt de gust a l&#8217;estiu, per\u00f2, si \u00e9s possible, \u00e9s millor rec\u00f3rrer a sucs naturals i begudes vegetals com ara&nbsp; l&#8217;orxata, que s\u00f3n molt m\u00e9s saludables.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Fer_una_mica_dexercici\"><\/span>Fer una mica d&#8217;exercici<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Per completar un estiu saludable i controlar el colesterol, aprofitem tamb\u00e9 per <strong>fer m\u00e9s exercici<\/strong>: caminar durant les hores de menys calor, practicar esports aqu\u00e0tics, nedar i jugar a la platja s\u00f3n plans que podem fer pr\u00e0cticament sense esfor\u00e7, perqu\u00e8 venen de gust i s\u00f3n molt divertits.<\/p>\n\n\n\n<p>Aix\u00f2 s\u00ed, com que aquest any les circumst\u00e0ncies estan fent que visquem un estiu excepcional, <strong>si us plau, seguiu totes les recomanacions sanit\u00e0ries i actueu amb responsabilitat<\/strong>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Tot i que les vacances serveixen per desconnectar i relaxar-se, aix\u00f2 no vol dir que h\u00e0gim d\u2019oblidar-nos per complet dels h\u00e0bits saludables, ja que a la tornada podem emportar-nos una sorpresa amb el colesterol. Quins consells podem seguir per mantenir a ratlla el nivell de colesterol sense deixar de gaudir de l&#8217;estiu?<\/p>\n","protected":false},"author":3,"featured_media":19616,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[15],"tags":[613,529],"class_list":["post-19615","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-salut","tag-colesterol-ca","tag-estiu"],"featured_image_src":"https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/08\/colesterol-verano.jpg","author_info":{"display_name":"Revista Inter\u00e8s Mutu","author_link":"https:\/\/www.mgc.es\/ca\/blog\/author\/interesmutu\/"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Consells per controlar el colesterol a l&#039;estiu - MGC M\u00fatua<\/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.mgc.es\/ca\/blog\/consells-per-controlar-el-colesterol-a-lestiu\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Consells per controlar el colesterol a l&#039;estiu - MGC M\u00fatua\" \/>\n<meta property=\"og:description\" content=\"Tot i que les vacances serveixen per desconnectar i relaxar-se, aix\u00f2 no vol dir que h\u00e0gim d\u2019oblidar-nos per complet dels h\u00e0bits saludables, ja que a la tornada podem emportar-nos una sorpresa amb el colesterol. 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