The holiday feasts are here! But between the festive dinners, rich desserts, and endless hors d'oeuvres, it’s easy to overindulge. Unfortunately, these foods are notorious for raising your cholesterol levels.
You don’t have to skip all of your favorite holiday dishes, though. With a few smart choices, you can enjoy the season’s best flavors and keep your heart happy.
This month, Dr. Henock Saint-Jacques and his team of experts at Harlem Cardiology explain how to feast guilt-free this holiday season.
Bright fruits and vegetables aren’t just beautiful. They’re packed with antioxidants, fiber, and vitamins that support your heart health. Fill at least half your plate with roasted veggies, leafy greens, or a vibrant salad before diving into heavier dishes. (Skip the deep-fried veggies, though!)
Not only does this give you plenty of fiber, but it also helps fill you up so you’re less likely to overindulge in richer, more calorie-dense holiday foods. Remember that fiber helps lower cholesterol and stabilize blood sugar, so these heart-healthy swaps can help you get closer to your daily goal of 10-25 grams of soluble fiber.
Pro tip: Try swapping creamy casseroles for roasted Brussels sprouts with olive oil, or mashed potatoes for mashed cauliflower with garlic and herbs.
Butter and cream are holiday staples, but they can raise your cholesterol levels. Instead, cook with olive oil or avocado oil, and use nuts or seeds to add crunch and flavor.
Fatty fish like salmon, mackerel, and tuna are also excellent sources of omega-3 fatty acids, which help reduce inflammation and protect your heart.
If you’re watching your heart health, you already know it’s important to monitor your sodium intake. If you’re following the Dietary Approach to Stop Hypertension (DASH) diet, your goal is 2300 (or possibly 1500) milligrams of sodium. Don’t lose sight of your goals during the holidays.
The problem? Holiday dishes often hide a surprising amount of salt, from gravy to stuffing to store-bought sauces. Too much sodium can raise blood pressure, so aim to flavor your meals with herbs, spices, lemon juice, or vinegar instead of salt.
Try this: Use rosemary and thyme on roasted meats or a squeeze of citrus on veggies for a fresh, low-sodium flavor boost.
You don’t have to give up your favorite treats, but you should enjoy them mindfully. Start with smaller servings (on a smaller plate!) and eat slowly. When you eat slowly and savor each bite, you’ll likely feel more satisfied and less tempted to overeat.
Even a short walk after a meal can help your body process food and support healthy blood sugar levels. In fact, just walking for 10 minutes immediately after eating can have a positive effect on your blood sugar levels.
Movement also helps relieve holiday stress, which can be just as hard on your heart as rich food.
Bonus: Invite family members for a brisk walk after dinner or turn on the holiday music and start an impromptu dance session.
If you’re managing heart disease or high blood pressure, it’s especially important to stay consistent with your medications during the busy holiday season. Set reminders on your phone, and avoid skipping doses, even for travel or big events.
Tip: always pack your medication in your carry-on suitcase and in the original prescription bottles.
If you’re concerned about your heart health or want personalized guidance before the holiday rush, Dr. Henock Saint-Jacques and the team at Harlem Cardiology are here to help. No need to wait until the new year before you address your heart concerns.
Call our office at 646-381-2181 to schedule an appointment and learn how to make heart-smart choices that fit your lifestyle, all year long.
You can also click here to schedule an appointment in our East Harlem, New York City, office.
