El asunto del colesterol alto
La historia comienza cuando por decisión tuya o de tu médico deciden hacerte un chequeo de rutina y en los exámenes sale alto el colesterol. Eras feliz hasta entonces… ahora eres uno más de los que tiene que preocuparse por el colesterol y sales del consultorio de tu médico con una sentencia: “no comer grasas”
¿Hay razón para preocuparse?
Todo empezó en la década de los 50 con algo que surgió accidentalmente como consecuencia de la segunda guerra mundial. A raíz de la escasez alimentaria de la época (cuando la restricción de huevos, cárnicos y leche fue muy importante) se observó una significativa reducción de la enfermedad cardíaca (infartos) en la población estadounidense. A esto se le llamó la “hipótesis lipídica” en la que se vinculó al colesterol como causante de la enfermedad coronaria, postulando así que la reducción en el consumo de grasas de origen animal tendría cierto efecto protector de la enfermedad cardíaca.
Infortunadamente esta teoría nunca fue probada.
A pesar de que las recomendaciones alimentarias desde entonces han estado encaminadas a reducir este tipo de grasas en la dieta, la anhelada reducción en la enfermedad cardiaca coronaria no ha ocurrido. Por el contrario, cada vez es más alta en casi todas las poblaciones del mundo.
A la fecha, todo parece indicar que NO existe una asociación directa entre el valor del Colesterol total medido en sangre y el riesgo de sufrir en evento cardíaco coronario. El análisis debe ser mucho más complejo y detallado, teniendo en cuenta los diferentes tipos de colesterol (HDL; LDL; VLDL), el valor de los triglicéridos y la presencia o no de otros factores de riesgo: tabaquismo, sedentarismo, obesidad, diabetes, etc.
¿Entonces, por qué falló la hipótesis?
Al insistir en una reducción de calorías provenientes de las grasas, éstas fueron sustituidas por carbohidratos y alimentos altamente procesados “low fat”, “fat free”,”light” muy convenientemente promocionados y comercializados. Si antes desayunabas dos huevos revueltos con tocino y café con leche, pasaste a desayunar galletas “light” de avena con chips de chocolate y jugo de naranja. Cambiaste grasas saturadas por azúcares refinados y fructosa. El consumo elevado de carbohidratos y fructosa aumenta los niveles de un tipo específico de colesterol malo (LDL denso y pequeño) que se asocia invariablemente con mayor riesgo de sufrir un evento cardiaco.
Como consecuencia de este desastroso cambio, ahora somos más obesos (incluso desde niños) y tenemos aún más incidencia no solo de enfermedad cardiaca sino de otras enfermedades metabólicas como el hígado graso y la diabetes tipo 2.
¿Qué hacer?
¡Así las cosas, el problema no se trata no solo de qué hay que comer menos sino qué alimentos debemos comer más! Muchos de los estudios llevados a cabo en años recientes no han podido demostrar que la reducción aislada de las grasas saturadas (de origen animal) se traduzca en un beneficio para la salud cardiovascular.
En cambio, el aumento en el consumo de ciertos alimentos como nueces, semillas y granos enteros, sí lo hace. Dos porciones al día de cualquier cereal entero reducen el riesgo cardiovascular entre 10 y 20%
El verdadero riesgo radica en el consumo elevado de azúcares refinados y el bajo consumo de fibra.
¿Las dietas “bajas en grasa” nos hacen más saludables?
La respuesta es NO. Nuestro cuerpo necesita grasas para el correcto funcionamiento de cada una de nuestras células.
El colesterol es indispensable para restaurar las células y para la síntesis de varias hormonas (hormonas sexuales, cortisol) y algunas vitaminas. Tu hígado y tu intestino se encargan de formar el colesterol que necesitas a partir de las grasas, los carbohidratos e incluso de las proteínas que consumes. Lo quieras o no, si no consumes colesterol, tu hígado se encargará de producirlo. Por el contrario, si tu alimentación contiene colesterol, tu hígado dejará de producirlo.
Si tu digestión es óptima, el exceso de colesterol de la dieta debería ser convenientemente eliminado. Si esto no ocurre es porque tu digestión necesita ayuda o que realmente tu alimentación es un desastre, o ambas.
Tener muy bajo el colesterol es tan o más peligroso que tenerlo elevado. Los niveles bajos de colesterol se han relacionado con la aparición de varios tipos de cáncer en especial cáncer de colon y de mama.
Entonces lo que necesitas es consumir una adecuada proporción de grasas “saludables” en especial las del grupo insaturado omega 3 presentes en casi todas las nueces y semillas, y una menor proporción de grasas saturadas de origen animal. ¡Pero definitivamente, hay que comer grasas!
Sobre comer fuera de casa
En diferentes estudios llevados a cabo tanto en adultos como en niños, comer en restaurantes más de dos veces por semana, se traduce en un incremento significativo de los índices de obesidad, hipertensión, diabetes y enfermedad coronaria. La comida de restaurante en general tiene mayor cantidad de sodio, mayor densidad calórica a partir de carbohidratos simples, más grasas “trans” y menos fibra y micronutrientes.
La visión ayurvédica:
Los niveles elevados de LDL (llamado colesterol malo) se interpretan en la Medicina Ayurveda como un daño de la inteligencia celular. Es algo así como un signo de alerta que indica que tu fuego digestivo (agni) está fallando y que necesita pronto arreglo. En especial el agni del hígado. Esto se manifiesta como una imposibilidad del cuerpo para eliminar el exceso de colesterol y la consecuente acumulación de Ama (toxinas).
Las principales causas de este desarreglo son:
- Consumo excesivo de alimentos de sabor dulce
- Consumo excesivo de alimentos de naturaleza pesada, fría y seca
- Comer alimentos altamente procesados
- Consumir alimentos en mal estado, refrigerados de varios días o “trasnochados”
- Combinar inadecuadamente ciertos alimentos
- Sedentarismo
- Estrés
¿Qué hace Ayurveda?
- Recomienda cambiar tus hábitos de alimentación, en especial recomienda un alto consumo de cereales enteros y grasas omega-3 contenidas en nueces y semillas, a la vez que recomienda reducir el consumo de alimentos altamente procesados y/o azucarados y grasas “trans”.
- Reestablece la potencia de tu fuego digestivo (agni) utilizando especias en sus compuestos herbales y en la preparación de los alimentos. Para tal efecto también utiliza ghee (una grasa saturada) como el aceite de preferencia para la cocción de los alimentos, no solo porque es fácilmente digerible sino porque mejora el fuego digestivo y la salud intestinal. Ciertos componentes del ghee, como el ácido linoleico conjugado (CLA) ayudan a la pérdida de peso y la reducción de la grasa abdominal. El consumo moderado de ghee aumenta los niveles de HDL (llamado colesterol bueno) y reduce los niveles de glucosa en sangre.
- Elimina progresivamente las toxinas acumuladas mediante el uso de plantas medicinales y terapias corporales de sudación especialmente diseñadas para tal fin y realiza masajes secos que buscan activar el metabolismo del tejido graso y facilitar la eliminación de las grasas acumuladas en los tejidos (urdwartanam y swedanam).
- Ayurveda también recomienda la práctica del Yoga, los ejercicios de respiración (pranayama) y la meditación con el fin de activar el flujo energético a lo largo de todos los canales (srotas) y tejidos (dhatus) del cuerpo, restaurando de esta manera la inteligencia y el metabolismo de las células. La meditación y el yoga como herramientas para reducir el estrés, ya que éste incrementa la producción hepática de colesterol.
Tener el colesterol alto no es una “sentencia”. Cada caso es diferente al otro y el tuyo debe ser analizado en detalle por un profesional de la medicina para así poder establecer las diferentes alternativas terapéuticas que se ajustan a tu situación particular de salud. La medicina ayurvédica cuenta con herramientas efectivas y seguras para el manejo de esta condición.
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