Maintaining heart health during the holiday season is important, as festivities often come with indulgent meals, lifestyle changes and sometimes stress. Heart and vascular experts agree the holiday season can impact cardiovascular health. To help reduce that impact, they suggest trying these tips to get through the holidays without compromising heart-healthy goals.
Mindful eating: The amount of food you eat matters. Be conscious of portion sizes and avoid overeating. Enjoy the festive foods, but in moderation. Take time to savor every bite, which will lead to better satisfaction with less food. Pay attention to your body's signals of hunger and fullness.
Choose Heart-Healthy Foods: Include fruits, vegetables, whole grains, lean proteins, and healthy fats in your holiday meals. Opt for dishes that are baked, grilled, or steamed rather than fried. Some heart-healthy seasonal fruits and vegetables to include in your holiday meals are:
Brussels sprouts are high in fiber and contain antioxidants
Winter squash is loaded with antioxidants
Broccoli is a great source of fiber
Get beta-carotene and antioxidants from sweet potatoes
Pomegranates are a great source of potassium
For maximum vitamin C, turn to cauliflower
Green beans are a heart health staple as they are rich in fiber, vitamins, and minerals without saturated fat.
The nitrates in beets can lower blood pressure
Apples can help fight cholesterol
Pears are packed with fiber
Stay Hydrated: Drink plenty of water throughout the day. Sometimes, feelings of hunger are actually signs of dehydration.
Limit Salt Intake: Breads, crackers, sauces, ham, and even canned goods can be high in sodium. High sodium intake can contribute to high blood pressure. Be cautious of the salt content in holiday dishes and try to choose low-sodium options when possible.
Be active: Time is often limited during the holidays, but make sure you carve out some time to exercise. Physical activity is essential for heart health and can help offset the effects of holiday indulgences. Maintain your regular exercise routine or find ways to stay active during the holidays. For optimal cardiovascular benefit, try to reach at least 150 minutes of moderate intensity exercise per week. Walking with family and friends after a holiday meal is a great option or a game of tag in the yard with the children will lift everyone’s spirits, while helping your heart. Additionally, instead of making exercise a New Year’s resolution, fit in small bits of active time throughout each day during the holiday season.
Manage Stress: The holiday season can be stressful. Find healthy ways to cope with stress, such as deep breathing, meditation, exercise, or spending time with loved ones. Chronic stress can negatively impact heart health.
Get adequate sleep: We know the holiday season is a busy time of year but try to get as much solid sleep as you can. Lack of sleep has been linked to an increased risk of heart disease. Aim for 7-9 hours of quality sleep each night. Establish a regular sleep schedule, even during the holidays. Everything is more manageable when you're rested. Plan to wind down for the night about 30 minutes before you go to bed. You'll fall asleep sooner and sleep more soundly. Quality of sleep is also linked with how much and how often we eat.
Limit Sweets and Desserts: Sugary treats are abundant during the holidays. Many sweets and desserts are high in calories and low in essential nutrients. Regular consumption of high-calorie foods without balancing them with a nutritious diet can lead to weight gain, obesity, and an increased risk of heart disease. If you must indulge, enjoy them in moderation, try the “two spoons, one plate” method to share dessert with your significant other, or consider healthier dessert options, such as fruit-based dishes.
Pay attention to beverages: Many holiday beverages ― such as eggnog, punch, wine, mixed drinks, and ciders ― are high in calories. Have a holiday-themed drink to toast with or have a small glass of wine with dinner. Be mindful of alcohol consumption and if you choose to drink alcohol, do so in moderation. Excessive alcohol intake can contribute to high blood pressure and other heart-related issues.
Choose your indulgence days: Don’t make every day of the season an open game to overindulge. Choose and prepare for a few specific days to treat yourself. Doing so may prevent putting on the 1-2 pounds typically gained during the holidays.
Prioritize Mental Health: Take time for yourself and prioritize mental well-being. Connect with loved ones, practice gratitude, and engage in activities that bring you joy. Positive mental health is closely linked to heart health.