10 Ways to Take Care of Your Heart During the Holidays

Balance calories with physical activity. Try to get 150 minutes, or 2.5 hours, of heart-pumping exercise per week and spend less time sitting and more time moving your body. Even light-intensity activity can get the job done, like taking the stairs instead of the elevator or walking around the block. 
 

Reach for a variety of fruits and vegetables. The more color, the better! Fruits and vegetables lower your risk of cardiovascular disease because they contain antioxidants that can prevent injuries to the arteries. Enjoy processed foods in moderation and opt for fresh, whole foods on your holiday plate. 
 

Choose whole grains. Whole grains are rich in fiber, which helps maintain a healthy cholesterol level. Replacing refined grains with whole grains can lower your risk of heart disease. Try incorporating more whole-grain breads, brown rice, quinoa and whole-wheat pasta into your diet this season. 
 

Include healthy protein sources, mostly plants and seafood. Plant-based proteins, like legumes, nuts and fish, are high in fiber, protein and antioxidants. Lean meats like 95% lean ground beef, pork tenderloin or skinless chicken and turkey are also a great choice for your holiday meal. 
 

Use non-tropical liquid plant oils. Replacing bad fats with good fats is great for your heart. Common healthier cooking oils include olive, avocado, canola, vegetable, soybean and peanut oil. 
 

Choose minimally processed foods. Processed foods mean they were changed, prepared or packaged in some way before being eaten. Processed foods range from minimally processed –like salad mix, unsalted nuts or frozen fruits – to highly or ultra-processed foods – like sugary drinks, candy and chips. Read food labels and avoid items that are high in saturated fats, sodium and added sugars. 
 

Subtract added sugars. Natural sugars are found in fruits and milk. Added sugars are sugar and syrups put into food during preparation or processing. Added sugars contribute zero nutritional benefit and add many calories that can lead to being overweight or obese. 
 

Cut down on salt. Most sodium in our diets comes from packaged and processed foods. Eating less processed foods helps reduce sodium intake, which can lower your blood pressure and prevent high blood pressure from developing. 
 

Limit alcohol. Drinking too much alcohol can raise your blood pressure. It's recommended that men allow for two alcoholic drinks per day and women allow for one alcoholic drink per day. 
 

Be mindful and pay attention to what you're eating and how it makes you feel. Enjoy the holidays (and all the home cooking) with your loved ones this year but keep these tips in mind so you can maintain the holiday spirit and a healthy heart.