Verão, alimentação e saúde cardiovascular

Julho 16, 2019
Posted in Artigo -
Julho 16, 2019 joaorocha

Verão, alimentação e saúde cardiovascular

Verão é sinónimo de calor e, com o calor, chega também a altura de reforçarmos ainda mais a nossa hidratação. A desidratação é um dos principais riscos do Verão. É extremamente importante, que o doente cardíaco se mantenha hidratado, através de uma ingestão adequada de água. As necessidades de água variam de acordo com vários fatores, como a temperatura ambiente, condições climatéricas, alimentação e atividade física. A água contida nos alimentos, juntamente com a que ingerimos e, com os restantes líquidos que consumimos, deve ser suficiente para garantir uma correta hidratação. Assim, é aconselhada uma ingestão de água ao longo do dia de cerca de 1,5 L nas mulheres e de 2 L nos homens. A água deve ser sempre a bebida de eleição, no entanto, os chás e as infusões, sem adição de açúcar, são também uma forma saudável e saborosa de consumir água.

Atenção ao sal! O sal é inimigo do doente cardíaco e, por isso mesmo, a adição deste na confeção dos alimentos, deve ser minimizada e, substituída por ervas aromáticas (orégãos, salsa, coentros, manjericão, tomilho…), que dão sabor aos pratos, sem ser necessário abusar do sal. Para além do sal que adicionamos aos alimentos, temos que ter em consideração, que a maioria dos alimentos que compramos já preparados, são ricos em sal, como o pão, alimentos pré-cozinhados, enlatados, aperitivos e, como tal, moderação é a palavra de ordem.

Aproveite o melhor do Verão, mas continue a cuidar do seu Coração…

O Verão é também sinónimo de refeições leves e de peixe grelhado! Devemos aproveitar o bom peixe desta época, como é o caso das sardinhas, que são ricas em W3, uma gordura saudável que protege o coração. Aconselha-se uma ingestão de peixes gordos (sardinha, atum, cavala, salmão selvagem…) entre 2 a 3 vezes por semana. Em relação às técnicas culinárias, dar primazia a métodos simples para confecionar os alimentos, como cozidos (em água ou a vapor), grelhados, estufados, salteados, marinados e, assados com pouca adição de gordura. A gordura de eleição, deve ser sempre o azeite, pela sua riqueza em gordura saudável, boa para o coração. Os frutos secos, podem ser também uma boa alternativa e, a dose diária recomendada é de cerca de 30 gramas.

O Verão traz-nos também uma grande variedade de fruta e vegetais. Vamos aproveitar toda esta variedade e, tirar o máximo partido das frutas desta época, sobretudo das frutas vermelhas, que são riquíssimas em antioxidantes e, ótimas para uma boa saúde cardiovascular. No que aos vegetais diz respeito, o nosso prato deve ser reforçado com uma boa porção de vegetais crus ou cozinhados e, a sopa, é sempre uma ótima forma de ingerir vegetais e, deve estar sempre presente no inicio das refeições.

Nutricionista Liliana Mouro
Pós–Graduada em Nutrição Clínica
Licenciada em Ciências da Nutrição

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