Worried that even your best intentions won’t be enough to keep you eating heart-healthy through the frantic holiday season? Here are nine tips for making sure this season is kind to your heart – and your waist line.
- Aim for 7 to 9 a day. Be sure to eat at least seven servings of fruits and vegetables each day. Studies show that those who eat the most fruits and vegetables have the lowest chance of developing or dying from cardiovascular disease. These powerhouses also lower blood pressure, lower cholesterol and are packed with vitamins, minerals and phytonutrients.
- Fill up on fiber. Opt for whole grain foods, such as barley or quinoa, which are high in fiber. Fiber not only keeps your blood sugar at a steady pace and keeps you feeling full longer, it also reduces both cholesterol and an inflammatory marker associated with increased risk of heart disease.
- Enjoy at least 2 veggie dinners a week. Substituting plant protein for animal protein can reduce the risk of cardiovascular disease. Try vegetarian lasagna, meatless chili with soy crumbles or bean burritos topped with low-fat cheese, diced tomatoes and lettuce.
- Limit liquid calories. Research shows that consuming a calorie-dense beverage, such as eggnog or a peppermint latte, doesn’t cause you to eat less. Over time, this can lead to weight gain.
- Out of sight, out of mind. If you have trouble giving in to just one more gingerbread cookie, get them out of the house and out of your workspace. Save your indulging in treats for family gatherings or your office holiday party.
- 6. Prepare and plan. Don’t leave your snack and meal choices to chance, or to the menu at the mall food court in the midst of the hustle and bustle of holiday shopping. Plan ahead and bring a snack with you, or limit yourself to only one meal per week at restaurants – and stick to the low-fat options.
- Never go to a party hungry. Consider having a light snack before leaving to help curb your appetite and cut down on the amount you eat.
- Deprivation isn’t the answer. You can enjoy small “treats” on occasion without wreaking havoc on your heart-healthy endeavors. The key is to enjoy the flavors of a small portion of your Aunt Jane’s special pie and not go overboard.
- Refocus the holidays. Indulge in the company of others, not the food itself. You can enjoy the holidays and treat your heart kindly.
Adapted from the Cleveland Clinic Healthy Heart Lifestyle Guide and Cookbook, a 2008 IACP Cookbook Awards finalist. Available wherever books are sold.
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This information is provided by the Cleveland Clinic and is not intended to replace the medical advice of your doctor or health care provider. Please consult your health care provider for advice about a specific medical condition.
