The holidays are a time to gather, celebrate, and indulge, but for many, it can also be a season of overdoing it. If you're watching your heart health, the Christmas table doesn’t have to be a source of stress. With a few simple swaps and mindful decisions, you can build a delicious, festive plate that nourishes your heart and still feels like a proper holiday feast.
The festive period is a joyful time of connection, family, gifts, and, of course, food. Not all food at Christmas is bad for your health in isolation, but festive food is often high in salt, high in saturated fat, and consumed in large portions. Consumption of high salt, high-fat foods has been linked to heart disease, including heart failure1,2.
In the UK, it is estimated that someone loses their life to cardiovascular disease every three minutes3. However, taking proactive action against heart disease and making mindful but heart-healthy choices this Christmas can help you celebrate with peace of mind.
Key Principles of a Heart-Healthy Christmas Plate
Following certain guidelines around your Christmas lunch can help you maintain a heart-healthy plate.
Prioritise Colour and Variety
Half of the Christmas plate should be vegetables. Vegetables are fibre-rich and nutrient-dense, providing the vitamins, minerals, and other beneficial plant-associated compounds needed to support heart health4,5.
Crucially, the colour of vegetables is a visual signal of the type of nutrients they contain. So, diversify nutrient intake by prioritising a colourful plate. Various seasonal products can have benefits for heart health:
- Red cabbage: The purple colour is attributed to anthocyanins, pigments which have been associated with vascular protection6.
- Brussels sprouts: Sprouts are green because they contain lutein, a pigment that has been found to support cardiovascular health7.
- Parsnips: Their off-white colour signals high falcarinol content, a natural fatty alcohol that has been shown to benefit blood pressure8.
Choose Lean Proteins
Swap out fatty cuts of meat, such as beef or lamb, for leaner options like turkey breast, salmon, or plant-based alternatives. Lean proteins minimise saturated fat intake, which helps avoid raising cholesterol. High cholesterol significantly increases the risk of heart disease by promoting the formation of fatty plaques in blood vessels, making it best avoided for heart health.
Omega-3s provided by fatty fish such as salmon are particularly crucial for heart health. Omega-3s lower levels of bad cholesterol10, lower the risk of plaque build-up, and have anti-inflammatory properties10,11. Consider eating less red meat and more fatty fish this Christmas.
Be Smart About Carbs
Dietary fibre is crucial for heart health. Not only does high fibre intake reduce the risk of heart disease and stroke, but it also lowers blood pressure and cholesterol12.
Refined carbs like white bread, white pasta, crackers, and crisps are foods in which fibre and nutrients have been stripped away through processing. In contrast, whole grain foods retain their heart-healthy ingredients13. Incorporate more whole-grain foods this Christmas by:
- Swapping white rolls for whole-grain bread or quinoa salad.
- Watching out for added sugars in sauces and stuffings, and making these from scratch if possible, to avoid over-processed food.
Healthier Holiday Swaps That Don’t Feel Like Sacrifices
Rethink the Roast
Butter is high in saturated fat and salt. Saturated fat has been linked to higher cholesterol levels14, while salt has been linked to heightened blood pressure15. Both can increase cardiovascular risk.
Instead of using butter to roast vegetables, switch to using olive oil. Olive oil contains oleic acid, which lowers the levels of bad cholesterol, and is high in antioxidants, which have been shown to support heart function16.
When preparing the roast potatoes, opt to keep the skin on. The skins are nutrient-dense and support heart health by providing large amounts of fibre, potassium, and antioxidants. Alternatively, use sweet potatoes, which are naturally richer in heart-healthy nutrients13,17.
Lower Salt, Not Flavour
Salt intake can also be reduced by using alternative seasonings in otherwise salt-heavy gravies and sauces. Several alternatives to salt still provide flavour:
- Herbs (e.g., rosemary, thyme, sage)
- Citrus (e.g., lemon or lime zest)
- Spices (e.g., paprika, nutmeg, mustard powder)
- Garlic, minced or finely chopped
It is especially important to watch out for pre-made, processed foods, such as processed meats and stuffing mixes, which likely have a lot of added salt. Read the label before purchasing.
Festive Drinks & Desserts
Sugar and alcohol are highly linked to cardiovascular disease14,18. When the Christmas meal is over, relax with some heart-healthy alternatives to the high-fat, high-sugar, and often alcoholic after offerings.
Portion Control & Mindful Eating During the Holidays
Don’t Skip Meals Before the Feast
Eating breakfast will increase satiety and prevent overindulgence later. In particular, fibre and protein have been shown to satiate appetite for longer20,21.
Before the big festive meal, eat a balanced breakfast with plenty of protein and fibre:
- Greek yoghurt with blueberries and chia seeds, drizzled with honey for extra flavour
- Omelette with spinach, mushrooms, and whole-grain toast
- Peanut or almond butter with oats, sliced banana, and cinnamon
- Avocado and boiled egg on whole-grain toast
Pause and Savour
Eating more slowly has been scientifically proven to enhance satiety. This allows time for the brain to register food intake and satiety signals to activate22.
To slow down while eating, aim for 10-20 chews per mouthful, alternate eating with sips of water, place cutlery down between eating more food, and engage in conversation between bites23.
One Plate Rule
To minimise the risk of overindulgence, serve everything at once on a single plate. This helps to reduce the temptation for seconds, making portions more intentional and meals more satisfying. Being heart-healthy at Christmas is not about minimising joy; it’s about balancing foods and implementing moderation to support long-term well-being.
Summary: Celebrate the Season with Small, Mindful Changes
With thoughtful choices this Christmas, festive meals can be heart-friendly. Christmas doesn’t have to be turned on its head; only small changes are needed to make your plate nourish both the body and festive spirit. Prioritising fruits and vegetables, and cutting back on salt, can have a lasting impact on well-being.
In addition to mindful eating, staying active, staying hydrated, and taking proactive action towards better health, ensure that you remain heart-healthy.
If you want to take charge of your heart health this festive season and beyond, consider an Ezra MRI Scan. It’s a proactive, pain-free way to screen for potential health issues. Learn more or book online today.
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References
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