6 HEART-HEALTHY HOLIDAY FOODS
Heart-Healthy Holiday Foods
Staying disciplined to a healthy lifestyle is hard enough on a routine; now imagine your frustration when you have multiple functions filled with several buffets of delicious meals and high cholesterol foods.
These mouthwatering meals will most likely make you forget your routine for a couple of hours and indulge in consuming unhealthy food regardless of your medical condition.
Generally, cardiovascular disease is the leading cause of death worldwide, accounting for approximately 17.3 million deaths each year, and expected to increase to more than 23.6 million by 2030.
This statistic sounds frightening! Right?. Don’t think of this as a frustrating time of deprivation from some of your favorite meals. You don’t have to say NO to every delicious meal.
There are a few tricks to enjoy the pleasure of eating right without sticking all out to follow your heart-healthy diet plan.
Top Heart-Healthy Holiday Food
1. Turkey
Any holiday meal would not be complete without turkey. The great news is you don’t have to compromise your healthy diet plan because turkey contains tryptophan which makes you feel full, curbs your cravings, and improves your mood.
Tryptophan increases your serotonin levels (low serotonin levels contribute to depression), making you feel happier. While turkey is a beautiful inclusion in your meal, avoid drenching it in gravy; instead, have your sauce by the side and determine the ratio necessary to enjoy your meal.
2. Cranberry sauce
Cranberries contain antioxidants such as anthocyanin, which protect you against diseases such as E.coli, gastrointestinal problems, kidney infections, and urinary tract infections. You can eat your berries raw or, better still, turn them into sauces.
3. Whole grains
excellent calcium, iron, and potassium sources calcium, iron, and potassium sources. A study indicated that adding 1 or 2 servings per day to your diet decreases the risk of developing cardiovascular diseases. Consuming whole grains is also effective in the prevention of hypertension.
Whole grains such as brown rice, barley, whole wheat, and oat are natural anti-depressants and boost energy levels.
4. Red wine
Red wine is an antioxidant that lowers the risks of heart disease, protects against heart attacks, prevents elevated cholesterol and blood clots.
5. Walnuts
These little nuts are a great source of Vitamin E, Vitamin C, zinc, potassium, folic acid, calcium, and magnesium. According to some studies, regular consumption of walnuts leads to a decrease in low-density lipoprotein (LDL), also known as bad cholesterol.
These vitamins and minerals in walnuts help strengthen your kidneys and lungs and improve your metabolism.
6. Dark Chocolate
Dark Chocolate increases the release of dopamine and flavonoids, which help keep your arteries healthy. Chocolate also is a potent antioxidant, which takes up free radicals.
Several studies have linked the consumption of chocolate with a reduction in coronary heart diseases.
It is essential to avoid taking chocolate and milk as this prevents you from enjoying all the health benefits of consuming chocolate.
7. Fatty fish and Oil
Fatty fishes like tuna, salmon, and mackerel are essentially required in your diet due to their increased health benefits. Omega-3 fatty acids are rich in substances that protect you from developing heart disease.
Fish oil supplements are another great inclusion in your diet if you don’t enjoy seafood.
Heart Healthy Tips
1. Portion Ration
Before getting away in the party’s euphoria, endeavor to eat healthy snacks in small portions.
Consider eating a diet that contains tomato juice, vegetables, and nuts. Make sure you eat them slowly to have better satisfaction with less consumption.
2. Be Selective in your Choice of Food
While you might get tempted to satisfy your cravings, always make sure to restrict it to unsaturated fatty food. Avoid fried foods as they are the number one source of saturated fat.
3. Watch what you drink
While you might have several drinks available, it is crucial to maintain low cholesterol by consuming suitable beverages.
Avoid creamy beverages high in cholesterol and calories, such as soda and alcohol. Drinking red wine and calorie-free drinks are the better options.
4. Exercise Regularly & Keep Stress to a Minimum
While healthy feeding is essential, you should not neglect the importance of exercise. Exercise will help burn extra calories and help with digesting high-density lipoprotein. Exercise also helps with stress alleviation. In whatever you do, avoid stress, as this tends to increase the level of cholesterol in the body.
