Healthy tips for navigating the holidays

HI friends,

Hope you are having a festive holiday season. I recently contributed to this article for Eat This, Not That!– “Best Tips for Navigating the Holidays If You Have High Cholesterol” —and thought it would be useful to share my tips as they apply even if you don’t have high cholesterol.

Here they are:

Go easy on cheese.

Cheese is high in saturated fat, which can elevate your cholesterol level. It is also high in calories and can easily lead to weight gain if you eat too much. The American Heart Association (AHA) recommends consuming about 6% or less of your daily calories from saturated fat, which is approximately 13 grams. And if you don’t have high cholesterol, it’s still best to go easy on saturated fats; the Dietary Guidelines advises limiting it to no more than 10% of calories.

Choose moderate amounts of alcohol.

If you’re going to drink at a holiday party, stick to moderate amounts. That amounts to one drink a day for women and two for men.

Although some studies  found a correlation between light alcohol consumption and higher HDL cholesterol (the “good” kind),  the AHA says there isn’t enough proof to justify drinking for better heart health. Too many drinks also contribute unneeded calories as well as extra nibbling, both which can lead to weight gain. Plus, no one got heart disease from a deficiency of alcohol so if you don’t drink, no need to start.

Snack on nuts.

Moderate amounts of nuts are actually good for the heart as they contain heart-healthy unsaturated fats. Nuts also contain fiber and protein which help you to feel satisfied. Of course, you can’t eat the whole jar, so enjoy a handful, and skip seconds.

Enjoy more crudités at holiday parties.

Nibbling on crudités, or a vegetable plate, is a great idea if it’s available at your next holiday party. Vegetables are high in fiber and antioxidant vitamins A and C, and they can help reduce cholesterol. They are also fairly low in calories and you can enjoy a generous portion without worrying about weight gain. They also taste great. I love a colorful assortment of carrots, cherry tomatoes, red peppers, jicama, and cauliflower. They are all great so pick the ones you most enjoy!

Wishing you and your loved ones a happy–and healthy!–holiday season.

Warmly,

Lisa

Lisa R. Young, PhD, RDN

 

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