{"id":21711,"date":"2024-06-06T11:16:40","date_gmt":"2024-06-06T18:16:40","guid":{"rendered":"https:\/\/jaynolan.org\/como-preparar-un-plato-saludable-para-el-corazon\/"},"modified":"2025-10-09T23:43:28","modified_gmt":"2025-10-10T06:43:28","slug":"como-preparar-un-plato-saludable-para-el-corazon","status":"publish","type":"post","link":"https:\/\/jaynolan.org\/es\/como-preparar-un-plato-saludable-para-el-corazon\/","title":{"rendered":"C\u00f3mo preparar un plato saludable para el coraz\u00f3n"},"content":{"rendered":"<p>Coronary Artery Disease (CAD), tambi\u00e9n conocido como Coronary Heart Disease (CHD) es la principal causa de mortalidad en los Estados Unidos, se estima que es 1 de cada 4 muertes <sup>1<\/sup>.<\/p>\n<p><strong>\u00bfQu\u00e9 es CAD?<\/strong><\/p>\n<p>La CAD es una afecci\u00f3n en la que las arterias coronarias que suministran sangre al m\u00fasculo card\u00edaco se estrechan o bloquean debido a la acumulaci\u00f3n de placa, lo que reduce el flujo sangu\u00edneo y potencialmente causa dolor en el pecho o ataques card\u00edacos.<\/p>\n<p><strong>Factores de riesgo<\/strong><\/p>\n<p>La buena noticia es que existen factores de estilo de vida que pueden ayudar a reducir el riesgo de CAD\/CHD, pero es importante mencionar los factores de riesgo no modificables asociados con esta enfermedad. Se refiere a una caracter\u00edstica o atributo que aumenta la probabilidad de desarrollar una enfermedad o condici\u00f3n de salud pero que un individuo no puede alterar ni controlar:<\/p>\n<ul>\n<li><strong>Edad:<\/strong> Aumento de la prevalencia de CAD despu\u00e9s de los 35 a\u00f1os tanto en hombres como en mujeres<sup>1<\/sup><\/li>\n<li><strong>G\u00e9nero:<\/strong> los hombres tienen mayor riesgo en comparaci\u00f3n con las mujeres<sup>1<\/sup><\/li>\n<li><strong>Etnicidad:<\/strong> Los negros, los hispanos, los latinos y los asi\u00e1ticos del sudeste son grupos \u00e9tnicos con mayor riesgo de morbilidad y mortalidad.<sup>1<\/sup><\/li>\n<li><strong>Historia familiar<\/strong> de CAD<sup>1<\/sup><\/li>\n<\/ul>\n<p>Los factores de riesgo modificables son caracter\u00edsticas o comportamientos que los individuos pueden cambiar o controlar para reducir su riesgo de desarrollar la enfermedad:<\/p>\n<ul>\n<li><strong>De fumar:<\/strong> Dejar de fumar puede reducir significativamente el riesgo de CAD<\/li>\n<li><strong>Hipertensi\u00f3n:<\/strong> Si la tiene, controle la presi\u00f3n arterial con intervenciones en el estilo de vida y medicamentos para prevenir da\u00f1os a las arterias.<\/li>\n<li><strong>Diabetes:<\/strong> Si lo tiene, controlar bien el nivel de az\u00facar en sangre mediante dieta, ejercicio y medicamentos puede ayudar a reducir el riesgo de CAD.<\/li>\n<li><strong>Estilo de vida sedentario:<\/strong> El ejercicio es un factor protector para prevenir el desarrollo de CAD<\/li>\n<\/ul>\n<p><strong>Patr\u00f3n de alimentaci\u00f3n saludable<\/strong><\/p>\n<p>Llevar una dieta saludable para el coraz\u00f3n rica en frutas, verduras, cereales integrales y prote\u00ednas magras y al mismo tiempo limitar las grasas trans, el sodio y los az\u00facares a\u00f1adidos puede ayudar a reducir el riesgo. Curiosamente, el v\u00ednculo entre las grasas saturadas y la enfermedad coronaria ha evolucionado con el tiempo. Alguna vez se consider\u00f3 una causa importante de enfermedad coronaria, pero revisiones recientes han planteado dudas sobre esta conexi\u00f3n. En cambio, ahora hay un mayor \u00e9nfasis en el papel del az\u00facar refinado como principal factor de riesgo<sup>1<\/sup>. Un estudio de 2016 demostr\u00f3 que los refrescos y las bebidas azucaradas se asociaban con un 22% m\u00e1s de riesgo de sufrir un ataque card\u00edaco<sup>2<\/sup>.<\/p>\n<blockquote><p>Un estudio de 2016 demostr\u00f3 que los refrescos y las bebidas azucaradas se asociaban con un 22% m\u00e1s de riesgo de sufrir un ataque card\u00edaco<sup>2<\/sup>.<\/p><\/blockquote>\n<p>\u00a1As\u00ed que hablemos de c\u00f3mo es una nutrici\u00f3n saludable para el coraz\u00f3n!<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"wp-image-21642 size-full aligncenter\" src=\"https:\/\/jaynolan.org\/wp-content\/uploads\/2024\/06\/heart-healthy-plate.-june-24-blog.png\" alt=\"\" width=\"557\" height=\"520\" srcset=\"https:\/\/jaynolan.org\/wp-content\/uploads\/2024\/06\/heart-healthy-plate.-june-24-blog.png 557w, https:\/\/jaynolan.org\/wp-content\/uploads\/2024\/06\/heart-healthy-plate.-june-24-blog-300x280.png 300w\" sizes=\"(max-width: 557px) 100vw, 557px\" \/><\/p>\n<p><strong>\u00bfQu\u00e9 deber\u00eda haber en tu plato?<\/strong><\/p>\n<p><img decoding=\"async\" class=\"alignnone size-medium wp-image-21648\" src=\"https:\/\/jaynolan.org\/wp-content\/uploads\/2024\/06\/veggies-1-300x38.png\" alt=\"\" width=\"300\" height=\"38\"><\/p>\n<ul>\n<li>Pimientos rojos, verdes, amarillos.<\/li>\n<li>Br\u00f3coli, zanahorias, jud\u00edas verdes.<\/li>\n<li>Calabazas como N\u00e1poles y chayote<\/li>\n<li>Verdes oscuros como col rizada, r\u00facula o espinacas.<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"alignnone size-medium wp-image-21652\" src=\"https:\/\/jaynolan.org\/wp-content\/uploads\/2024\/06\/whole-grains-300x50.png\" alt=\"\" width=\"300\" height=\"50\"><\/p>\n<ul>\n<li>Quinua, avena, cebada, bulgur<\/li>\n<li>Ma\u00edz, yuca, \u00f1ame o camote, pl\u00e1tano<\/li>\n<li>Tortillas integrales o de ma\u00edz<\/li>\n<li>Cereales de grano entero<\/li>\n<li>Frijoles, frijoles negros, frijoles pintos, guisantes partidos y lentejas<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-21659\" src=\"https:\/\/jaynolan.org\/wp-content\/uploads\/2024\/06\/lean-protein-2.png\" alt=\"\" width=\"294\" height=\"68\">(alrededor de 3 onzas cocidas)<\/p>\n<ul>\n<li>Pescados grasos salm\u00f3n, at\u00fan y trucha<\/li>\n<li>Pollo y pavo sin piel<\/li>\n<li>Carnes rojas magras como cortes \u201credondos\u201d y de lomo<\/li>\n<li>Prote\u00ednas vegetales como soja (tofu, tempeh) y frijoles y lentejas secos<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-21661\" src=\"https:\/\/jaynolan.org\/wp-content\/uploads\/2024\/06\/fats-300x34.png\" alt=\"\" width=\"300\" height=\"34\"><\/p>\n<ul>\n<li>\u00bc de aguacate<\/li>\n<li>1 oz o \u00bc de taza de nueces o semillas sin sal<\/li>\n<li>Evite el uso de manteca de cerdo, mantequilla, aceite de coco o aceite de palmiste al cocinar.<\/li>\n<li>Evite la leche entera y los quesos enteros.<\/li>\n<li>Utilice aceites l\u00edquidos como aceite de oliva virgen extra, aceite de aguacate, aceite de canola, soja o c\u00e1rtamo.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-21663\" src=\"https:\/\/jaynolan.org\/wp-content\/uploads\/2024\/06\/dairy-300x40.png\" alt=\"\" width=\"300\" height=\"40\"><\/p>\n<ul>\n<li>Leche descremada o 1%<\/li>\n<li>Queso reducido en grasa<\/li>\n<li>Elija leches de soja y frutos secos fortificadas con calcio y sin az\u00facar.<\/li>\n<li>Yogurt bajo en grasa y sin az\u00facar a\u00f1adido<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-21650\" src=\"https:\/\/jaynolan.org\/wp-content\/uploads\/2024\/06\/fruitas.png\" alt=\"\" width=\"237\" height=\"54\"><\/p>\n<ul>\n<li>elija una variedad de frutas enteras, frutas congeladas con <strong>sin az\u00facar a\u00f1adido<\/strong> o fruta enlatada en <strong>su propio jugo<\/strong><\/li>\n<li>Elija jugo 100% de fruta y lim\u00edtelo a \u00bd taza al d\u00eda.<\/li>\n<li>Manzanas, bayas, pl\u00e1tano, papaya, mango, pi\u00f1a, etc.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-21666\" src=\"https:\/\/jaynolan.org\/wp-content\/uploads\/2024\/06\/sodium.png\" alt=\"\" width=\"134\" height=\"40\"><\/p>\n<ul>\n<li>Puede reducir el consumo de sal preparando alimentos en casa para controlar la cantidad de sodio que se incluye en los alimentos.<\/li>\n<li>Cuando vaya de compras, seleccione sopas y verduras enlatadas bajas en sodio o sin sodio a\u00f1adido.<\/li>\n<\/ul>\n<p>Incluso si no tiene CAD o presi\u00f3n arterial alta, es importante tener en cuenta su consumo de sodio, ya que el consumo excesivo de sodio puede aumentar el riesgo de desarrollar CAD y otros problemas cardiovasculares. Comer para prevenir la enfermedad de las arterias coronarias y comer para controlarla comparten muchas similitudes, pero existen algunas diferencias debido a las necesidades y condiciones espec\u00edficas de cada individuo.<\/p>\n<p><strong>\u00bfNecesita m\u00e1s ayuda con la nutrici\u00f3n?<\/strong><\/p>\n<p>Si usted es una persona que recibe apoyo de JNCS o es un empleado de JNCS que apoya a una persona que tiene CAD y cree que puede beneficiarse de consultar con un nutricionista dietista registrado, comun\u00edquese con su supervisor.<\/p>\n<p>Saludos saludables, Cassandra RDN<\/p>\n<p><em><strong>Descargo de responsabilidad sobre consejos m\u00e9dicos:<\/strong> La informaci\u00f3n proporcionada en este blog tiene fines informativos y educativos \u00fanicamente. Ning\u00fan material proporcionado en este blog, incluidas im\u00e1genes y gr\u00e1ficos, pretende sustituir el asesoramiento, diagn\u00f3stico o tratamiento m\u00e9dico profesional. Busque siempre el consejo de su m\u00e9dico u otro proveedor de atenci\u00f3n m\u00e9dica calificado antes de realizar cambios en la dieta o comenzar un nuevo r\u00e9gimen de atenci\u00f3n m\u00e9dica. No descuides el asesoramiento profesional por lo que hayas podido leer en este blog.<\/em><\/p>\n<blockquote><p><a href=\"https:\/\/jaynolan.org\/wp-content\/uploads\/2023\/09\/cassandra-cropped.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-19597 size-full alignleft\" src=\"https:\/\/jaynolan.org\/wp-content\/uploads\/2023\/09\/cassandra-cropped.jpg\" alt=\"Retrato de Cassandra, dietista nutricionista registrada de JNCS\" width=\"125\" height=\"150\"><\/a><em><strong>Sobre la autora: <\/strong><\/em><em>Cassandra es una nutricionista dietista registrada. Se gradu\u00f3 con una licenciatura en Ciencias de la Nutrici\u00f3n con especializaci\u00f3n en Diet\u00e9tica de la Universidad Estatal de San Jos\u00e9. Cassandra cree que la informaci\u00f3n nutricional, tal como existe hoy, no se adapta completamente a todas las tradiciones y or\u00edgenes culturales. El objetivo de Cassandra es trabajar con las personas paso a paso para ayudarlas a alcanzar sus objetivos personales de bienestar y salud nutricional. Su pasi\u00f3n es ayudar a las personas a cultivar h\u00e1bitos nutricionales saludables, positivos y sostenibles que puedan llevar consigo durante toda la vida.<\/em><\/p><\/blockquote>\n<p>&nbsp;<\/p>\n<p><strong>Referencias:<\/strong><\/p>\n<ol>\n<li>Brown, J.C,. Gerhardt, T.E. y Kwon, E. (2023). Factores de riesgo de enfermedad de las arterias coronarias. En <em>StatPearls<\/em>. Publicaci\u00f3n de StatPearls.<\/li>\n<li>\u201cAma tu coraz\u00f3n, ama tu comida.\u201d <em>Academia EatRight de Nutrici\u00f3n y Diet\u00e9tica<\/em>, https:\/\/www.eatright.org\/health\/health-conditions\/cardiovascular-health-heart-disease-hypertension\/love-your-heart-love-your-food.<\/li>\n<li>Narain, A., Kwok, C. S., y Mamas, M. A. (2016). Refrescos y bebidas azucaradas y el riesgo de enfermedad cardiovascular y mortalidad: una revisi\u00f3n sistem\u00e1tica y un metan\u00e1lisis. <em>Revista internacional de pr\u00e1ctica cl\u00ednica.<\/em>, <em>70<\/em>(10), 791\u2013805. https:\/\/doi.org\/10.1111\/ijcp.12841<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Coronary Artery Disease (CAD), tambi\u00e9n conocido como Coronary Heart Disease (CHD) es la principal causa de mortalidad en los Estados Unidos, se estima que es 1 de cada 4 muertes [&hellip;]<\/p>\n","protected":false},"author":457,"featured_media":24784,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_price":"","_stock":"","_tribe_ticket_header":"","_tribe_default_ticket_provider":"","_tribe_ticket_capacity":"","_ticket_start_date":"","_ticket_end_date":"","_tribe_ticket_show_description":"","_tribe_ticket_show_not_going":false,"_tribe_ticket_use_global_stock":"","_tribe_ticket_global_stock_level":"","_global_stock_mode":"","_global_stock_cap":"","_tribe_rsvp_for_event":"","_tribe_ticket_going_count":"","_tribe_ticket_not_going_count":"","_tribe_tickets_list":"[]","_tribe_ticket_has_attendee_info_fields":false,"footnotes":""},"categories":[199],"tags":[],"class_list":["post-21711","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutricion-y-salud"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>C\u00f3mo preparar un plato saludable para el coraz\u00f3n - Jay Nolan Community Services<\/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:\/\/jaynolan.org\/es\/como-preparar-un-plato-saludable-para-el-corazon\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"C\u00f3mo preparar un plato saludable para el coraz\u00f3n - Jay Nolan Community Services\" \/>\n<meta property=\"og:description\" content=\"Coronary Artery Disease (CAD), tambi\u00e9n conocido como Coronary Heart Disease (CHD) es la principal causa de mortalidad en los Estados Unidos, se estima que es 1 de cada 4 muertes [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/jaynolan.org\/es\/como-preparar-un-plato-saludable-para-el-corazon\/\" \/>\n<meta property=\"og:site_name\" content=\"Jay Nolan Community Services\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/JayNolanCommunityServices\/\" \/>\n<meta property=\"article:published_time\" content=\"2024-06-06T18:16:40+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-10-10T06:43:28+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/jaynolan.org\/wp-content\/uploads\/2024\/06\/heart-healthy.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"768\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Cassandra Valle\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@jaynolanorg\" \/>\n<meta name=\"twitter:site\" content=\"@jaynolanorg\" \/>\n<meta name=\"twitter:label1\" content=\"Escrito por\" \/>\n\t<meta name=\"twitter:data1\" content=\"Cassandra Valle\" \/>\n\t<meta name=\"twitter:label2\" content=\"Tiempo de lectura\" \/>\n\t<meta name=\"twitter:data2\" content=\"6 minutos\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/jaynolan.org\\\/es\\\/como-preparar-un-plato-saludable-para-el-corazon\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/jaynolan.org\\\/es\\\/como-preparar-un-plato-saludable-para-el-corazon\\\/\"},\"author\":{\"name\":\"Cassandra Valle\",\"@id\":\"https:\\\/\\\/jaynolan.org\\\/es\\\/#\\\/schema\\\/person\\\/36d8f8f8e16e748b2f1360d589c3fd6d\"},\"headline\":\"C\u00f3mo preparar un plato saludable para el coraz\u00f3n\",\"datePublished\":\"2024-06-06T18:16:40+00:00\",\"dateModified\":\"2025-10-10T06:43:28+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/jaynolan.org\\\/es\\\/como-preparar-un-plato-saludable-para-el-corazon\\\/\"},\"wordCount\":1169,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/jaynolan.org\\\/es\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/jaynolan.org\\\/es\\\/como-preparar-un-plato-saludable-para-el-corazon\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/jaynolan.org\\\/wp-content\\\/uploads\\\/2024\\\/06\\\/heart-healthy.jpg\",\"articleSection\":[\"Nutrici\u00f3n y salud\"],\"inLanguage\":\"es\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/jaynolan.org\\\/es\\\/como-preparar-un-plato-saludable-para-el-corazon\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/jaynolan.org\\\/es\\\/como-preparar-un-plato-saludable-para-el-corazon\\\/\",\"url\":\"https:\\\/\\\/jaynolan.org\\\/es\\\/como-preparar-un-plato-saludable-para-el-corazon\\\/\",\"name\":\"C\u00f3mo preparar un plato saludable para el coraz\u00f3n - 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