The holiday season often brings delicious meals, festive gatherings, and irresistible treats—but it can also be a challenging time to maintain heart-healthy habits. With a little planning and mindful choices, you can enjoy the celebrations while still taking care of your heart.
1. Make Smart Plate Choices
Start by filling half your plate with vegetables and fruits. These fiber-rich foods help keep you full and support healthy cholesterol levels. Choose colorful options like leafy greens, roasted vegetables, and fresh fruit salads.
2. Prioritize Lean Proteins
Instead of piling on processed meats or heavy gravies, go for leaner options such as turkey breast, grilled fish, or plant-based proteins. These support heart health without adding excess saturated fat.
3. Be Salt-Smart
Holiday dishes can be loaded with sodium. Taste your food before adding salt, and opt for herbs, spices, lemon, or garlic to boost flavor naturally.
4. Enjoy Sweets Mindfully
Desserts are part of the fun—but moderation is key. Try smaller portions or share a treat. You can also opt for fruit-based desserts for a naturally sweet alternative.
5. Watch Your Portions
Holiday foods are often richer than everyday meals. Using smaller plates and eating slowly can help you enjoy the flavors without overeating.
6. Stay Hydrated
Drinking plenty of water helps control appetite and supports healthy circulation. If you’re enjoying alcoholic beverages, alternate each drink with a glass of water.
7. Don’t Skip Physical Activity
A short walk after a holiday meal can improve digestion and help manage blood sugar levels. Staying active also boosts heart health and energy.
8. Plan Ahead
If you know you’ll be attending a big feast, balance your day with lighter meals and extra veggies. Bringing a healthy dish to share can ensure you have heart-friendly options available.
9. Enjoy Time with Family & Loved Ones
Spending time with the people who matter most is not only emotionally uplifting—it’s good for your heart too. Meaningful connections and reduced stress can contribute to better heart health during a busy season.