Heart health for the holidays

One of my favorite things about the holiday season is the opportunity to gather around the table with family and friends. 

As a vascular surgeon, I try not to worry too much about how much butter and sugar are in the sweet potato casseroles and seven-layer cakes. But like many others among us, sometimes I just can’t help myself from eating them. Like you, I do enjoy a good meal, but I bring a different perspective to the table.

To put it plainly, I work every day with patients whose lives have been forever changed by clogged arteries, diabetes and stroke. Now, I’m not saying that splurging on a holiday meal will cause these things, but it is a good reminder that a lifestyle of indulgent eating can lead to cardiovascular risks. Those with a predisposition to these risks should be especially mindful of what goes on their holiday plates.

The Centers for Disease Control says that heart disease is the leading cause of death for people in the United States. Heart disease includes several conditions, such as heart attack, stroke, heart failure and arrhythmia. 

Risk factors for developing heart disease include high blood pressure, high cholesterol, smoking, diabetes, obesity, excessive alcohol intake, a sedentary lifestyle and an unhealthy diet. Some of these risk factors are genetic, but some are within your control. As you gather with your loved ones this holiday season, take a moment to consider what steps you can take — today — to make positive lifestyle changes to reduce your risk of heart disease.

I love to travel, and to try new cuisine wherever I go. As I look forward to holiday travel and time with family, I also make sure I carve out time to stay physically active.

Even just a 20-minute walk can make a difference in risk factors for heart disease. I echo the American Heart Association’s recommendation that you aim for at least 150 minutes of moderate-intensity physical activity a week. It’s helpful to find an activity that you enjoy, such as walking, cycling or even pickle ball. If needed, break up your exercise into several short sessions throughout the day to reach your goal.

In addition to increased physical activity, resolve to make better food choices now and throughout the holiday season. I suggest serving smaller portions of calorie-laden foods — like your favorite casseroles — and supplementing that with fresh fruits and vegetables. Eating more slowly will allow you time to enjoy the meal, and for your stomach to register fullness. 

Add more whole grains, fruits, vegetables, skinless poultry, fish, nuts, low-fat dairy products, lean meats and vegetable protein to your diet. Limit processed foods, saturated and trans fats, red meat, sodium and added sugars.

A great way to improve your heart health during the holidays is to enjoy healthier versions of your favorite foods. Try swapping:

• Low-fat mashed potatoes, pureed vegetables or a reduced-fat soup instead of creamed soup in casseroles
• Lean protein sources, such as fish or poultry, instead of cured meats
• Wine, broth or fruit juice instead of oil for sautéing vegetables
• Greek yogurt instead of sour cream or heavy cream
• Yogurt, applesauce or pureed pumpkin or banana instead of butter and oils
• Flavored water instead of eggnog, punch or alcoholic drinks
• Fruits and vegetables instead of starchy sides
• Whole grains, such as wild rice, instead of white rice

Small changes to your diet and lifestyle have been shown to improve your heart health and ensure that you and your family share special holiday traditions together for years to come.

Dr. Magendran Danapal is chief of vascular surgery at Atrium Health Navicent in Macon. He is board certified in general surgery and vascular surgery, and focuses on aneurysms, carotid disease, peripheral arterial disease, spine exposures, dialysis access, deep vein thrombosis and thoracic outlet syndrome.