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Home Mujer y bienestar Dieta Grasa corporal: la buena, la fea y la mala

Grasa corporal: la buena, la fea y la mala

Dieta


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Seguro que has oído en más de una ocasión que no es bueno tomar muchas grasas. Pero hay que diferenciar entre aquellas que son beneficiosas para nuestro organismo y aquellas a las que no nos debemos ni acercar.


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No sólo importa la cantidad de grasas que consumimos, sino también la calidad. La Organización Mundial de la Salud (OMS) recomienda que las grasas no deben superar el 30% de la ingesta calórica total:

  • Entre un 15 y un 20% debe provenir de las grasas monoinsaturadas.
  • Menos del 9-10% de las saturadas.
  • Menos de un 6-10% de las poliinsaturadas.
  • Para reducir el riesgo cardiovascular, el consumo de gasas trans debe ser inferior al 1%.

 Con estas cifras delante te preguntarás qué puedes comer:

  • Son saludables las grasas insaturadas (mono y poliinsaturadas). Se encuentran sobre todo en alimentos de origen vegetal, es decir: el aguacate; los aceites vegetales, como el de oliva, de girasol, soja, maíz o linaza; los frutos secos y las semillas, por ejemplo las nueces, almendras o avellanas, y las semillas de sésamo o de lino, además de los lácteos. También entran en este grupo: el pescado, sobre todo el azul, que tiene más grasa que el blanco, pero es especialmente buena, y las carnes blancas (carne de pollo o de conejo, por ejemplo).
  • Las grasas saturadas. Están directamente relacionadas con el aumento de colesterol en sangre, el desarrollo de ateroesclerosis y el aumento del riesgo de enfermedad cardiovascular. Son alimentos con alto contenido en grasas saturadas el embutido, los huevos o las comidas preparadas industrialmente.
  • Las que no deberíamos consumir son las grasas trans, que son las que proceden sobre todo de los alimentos procesados. Para evitarlas deberíamos dejar de tomar productos con grasas hidrogenadas, como las salchichas, las hamburguesas, la bollería industrial, los aperitivos fritos, y la mayoría de alimentos precocinados o congelados, esos que conocemos como “comida rápida”.

El consumo excesivo de grasas saturadas y el de grasas trans disminuye el colesterol-HDL (el “bueno”), lo que impide su acción en el organismo, y favorece el aumento del colesterol LDL o “malo”, que favorece la aparición de placas en las paredes de las arterias, produciendo rigidez y pérdida de la flexibilidad (arteriosclerosis), que dificulta el riego sanguíneo.

Para evitar estos y otros problemas de salud, puedes incluir en las comidas mayor proporción de alimentos de origen vegetal, como legumbres, cereales integrales, frutas y verduras. Se aconseja el consumo diario de aceite de oliva en pequeñas cantidades, también te ayudará consumir más pescado que carne, tomando al menos dos raciones a la semana de pescado azul, como puede ser el salmón, el atún, la caballa, los arenques, las anchoas o las sardinas.

Un truco para preparar los alimentos con poca grasa es hervir, cocinar a la plancha o al vapor y al horno en lugar de freír y asar. Otra recomendación es comprar lácteos sedimentados o desnatados y acostumbrarse a leer las etiquetas de los alimentos para elegir los bajos en grasas.

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