Enjoy The Holidays With A Healthy Heart

The holidays offer plenty of treats but consider your heart health before going back for seconds. Half of deaths from heart disease, diabetes, and stroke result from bad eating habits, so here are some tips to help you take control of your heart health this holiday season.

Protect Your Heart From The Holidays

You may think you don’t have time to pay attention to what you eat during the holidays. However, it’s important to make time for your heart health with diet and exercise even during the most wonderful – and sometimes, stressful – time of the year.

Here are some ideas to help your health survive the holidays:

• Plan healthy meals ahead of time. Cut vegetables early in the week so you can grab a quick snack.
• Don’t skimp on exercise. In fact, you may want to consider increasing your workout length or intensity to balance extra calorie intake.
• Watch your portion sizes by using smaller plates and bowls and then skip the second helpings.

Plan For A Party

Going to a holiday party doesn’t mean you have to throw your diet out the window. Plan ahead and you’ll enjoy the party whether you’re a host or a guest.

• Never go to a party hungry
• Bring a heart-healthy dish or serve healthy meals at your party
• Put out a veggie tray instead of a cheese platter
• Fill the majority of your plate with vegetables
• Replace salt in recipes with herbs, spices, or flavored vinegar

Know The Good And Bad

Making minor adjustments to your usual diet can improve your heart health. Learn what to cut out and what to eat more of so your heart stays strong.

Avoid foods like:

• Red meat and processed meat: Both items have high saturated fat content that boosts bad cholesterol.
• Sodium: Excessive sodium increases blood pressure and puts strain on your arteries.
• Sugared beverages: Soda can put you at a higher risk for heart disease. Replace sugary drinks with water or unsweetened tea.

Go for foods like:

• Fruits and vegetables: Aim for four servings of each per day. Fruits and veggies are full of vitamins, minerals, and antioxidants that will support a healthy heart.
• Nuts: In moderation, unsalted nuts are a good source of unsaturated fat that is beneficial for cholesterol.
• Seafood: Fish like tuna and salmon are full of Omega-3 fatty acids that help reduce triglycerides and lower your blood pressure.

Call Embassy Healthcare at 888-975-1379 or contact us online to learn about how we can help you maintain a heart-healthy diet year-round.