The festive season is often a time of joy and indulgence, with Christmas being a period when we're tempted by an array of rich foods and delightful treats. While it’s important to relax and enjoy yourself, it’s also crucial to keep your health goals in mind and remember why looking after your heart is important to you.
Christmas meals can be laden with saturated fats, sugars and salt – all of which can have a detrimental effect on heart health if consumed in excess. Saturated fats can increase cholesterol levels, high sugar intake can lead to weight gain and, in turn, increased blood pressure, and too much salt can elevate blood pressure, which is a risk factor for heart disease. Therefore, making heart-conscious choices over the festive period is essential.
The good news is that you can still eat, drink and be merry without overdoing it. This article explores how to navigate Christmas consumption with your heart's wellbeing in mind, ensuring that the spirit of the season is celebrated without compromising on health.
Navigating Christmas Consumption:
- Choose healthier options: Opt for skinless turkey or chicken as they are lower in saturated fat compared to red meats. Fish, particularly oily varieties like salmon, are rich in omega-3 fatty acids that are beneficial for heart health.
- Load up on vegetables: Fill at least half your plate with vegetables. They are full of vitamins, minerals and fibre, and they're low in calories. Steaming or roasting vegetables with herbs rather than cooking them in butter or oil can keep them heart-friendly.
- Be smart with fats: Use unsaturated fats like olive oil or rapeseed oil for cooking instead of butter.
- Cut down on salt: Season food with herbs, spices, garlic and lemon instead of salt. Be wary of high-salt foods like processed meats and ready-made sauces.
- Moderate portion sizes: It’s easy to overeat during festive meals, but keeping portion sizes in check can help manage calorie intake and prevent weight gain.
- Mind your dessert: Desserts are often high in sugar and saturated fat. Whether you're eating out or at home, having a coffee or cup of tea while others have a pudding is a good way to round off a meal, or you could share a pudding with others.
- Watch your alcohol intake: Alcohol is high in calories and can lead to increased blood pressure and heart rhythm disorders. It's important to stay within the guidelines of 14 units a week for men and women, particularly as many of us drink more than usual in December. If you're drinking at home, it's easy to lose track of how much you're drinking, so try to note this. Stick to the recommended limits and opt for lower-alcohol or alcohol-free drinks when possible.
Enjoying the Season Mindfully
Remember, Christmas is a single day in the year, and a few indulgences are unlikely to have a long-term impact on your heart health if you generally lead a healthy lifestyle.
The holidays are as much about the warmth of family and friends as they are about the food on the table, so focus on the company and the shared experiences as you eat, drink and be merry – with heart health in mind.
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